BigMech - Lighter, Faster, Stronger!

[BigMech]

5/25/2017 – Workout with my Son

Got to the gym at 5:15 am.

My son made it back in. His shoulder still isn’t 100% so he took it light today.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Barbell Bench Press
15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs., 6 @ 165 lbs.

* Wide Grip Seated Cable Rows
15 @ 150 lbs.
12 @ 190 lbs.
10 @ 230 lbs.
7 @ 250 lbs., 6 @ 190 lbs.

* Leg Press, PWO
15 @ 230 lbs.
12 @ 360 lbs.
10 @ 460 lbs.
8 @ 550 lbs. , 8 @ 370 lbs.

* Seated Overhead Dumbbell Press
15 @ 35 lbs.
12 @ 45 lbs.
10 @ 50 lbs.
8 @ 55 lbs., 8 @ 40 lbs.

* Various Ab Exercises
( Hollow spoon holds, Crunches, Single leg glute brides, Hollow spoon holds, Twisting Crunches, Glute Bridges)

* Foam Rolling
Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 17 minutes.

[BigMech]

05/25/2017 - Run at Work

Ran 6.40 miles in 59:54, 9:22 per mile. Excellent run today. What a difference a day makes. We hung around 9:30-9:35 for the first 3 miles and then my running buddy threw down and went for it. We did mile 6 at 9:02, which was our fastest mile.

[BigMech]

5/26/2017 – Day 2 of my 3 day split

Got to the gym at 5:50 am.

* Stretch

* Warmup
12 minutes on the Arc Trainer.

* Standing Overhead Bradford Presses
8 @ bar.
6 @ 75 lbs.
4 @ 105 lbs.
3 @ 115 lbs.
3 @ 125 lbs.
2 @ 130 lbs.
Each rep is one press in front of the head, and one press behind.

* Standing Overhead Barbell Press
5 @ 135 lbs.
5 @ 140 lbs.
4 @ 145 lbs.
2 @ 150 lbs.
1 @ 155 lbs.
3 @ 140 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
9 @ 105 lbs.

* Barbell Squats
10 @ bar
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 175 lbs.
6 @ 205 lbs.
6 @ 230 lbs.
4 @ 250 lbs.
4 @ 265 lbs.
3 @ 275 lbs.
2 @ 285 lbs.
4 @ 255 lbs.
6 @ 235 lbs.
8 @ 205 lbs., 8 @ 155 lbs.

* Kneeling Landmine Overhead Press, One arm at a time
12 @ 55 lbs
9 @ 65 lbs.
6 @ 75 lbs.
6 @ 80 lbs.
4 @ 85 lbs.
4 @ 90 lbs.
4 @ 95 lbs.
4 @ 85 lbs.
6 @ 80 lbs.

* Seated Rope Face Pulls
12 @ 70 lbs.
9 @ 85 lbs.
8 @ 97.5 lbs.
6 @ 110 lbs.
4 @ 117.5 lbs.
4 @ 125 lbs.
4 @ 130 lbs.
6 @ 110 lbs.
9 @ 90 lbs.

* Barbell Shoulder Shrugs
12 @ 185 lbs.
9 @ 275 lbs.
6 @ 345 lbs.
6 @ 395 lbs.
4 @ 435 lbs.
4 @ 465 lbs.
4 @ 485 lbs.
6 @ 395 lbs.
9 @ 345 lbs.

* Cybex Rear Delt Rows
12 @ 100 lbs.
9 @ 130 lbs.
6 @ 160 lbs.
4 @ 175 lbs.
4 @ 190 lbs.
4 @ 205 lbs.
6 @ 175 lbs.

* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Roll-Outs
6, 6, 6, 6, 6, 6

* Foam Rolling
Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 35 minutes.

[BigMech]

5/30/2017 – Workout with my Son

Got to the gym at 5:15 am.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Barbell Bench Press
15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
15 @ 150 lbs.
12 @ 185 lbs.
10 @ 230 lbs.
6 @ 257.5 lbs., 8 @ 197.5 lbs.

* Leg Press, PWO
15 @ 230 lbs.
12 @ 380 lbs.
10 @ 470 lbs.
8 @ 600 lbs. , 8 @ 420 lbs.

* Seated Overhead Dumbbell Press
15 @ 35 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
8 @ 65 lbs., 8 @ 40 lbs.

* Decline Crunches / Decline Twisting Crunches
12 / 6 each side
12 / 6 each side
12 / 6 each side
12 / 6 each side
12 / 6 each side

* Foam Rolling
Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 17 minutes.

5/31/2017 – Day 3 of my 3 day split

Got to the Gym at 5:30 am.

* Stretch

* Warm-up
12 Minutes on the Arc Trainer

* Barbell Bench Press
12 @ bar.
12 @ 135 lbs.
9 @ 155 lbs.
6 @ 175 lbs.
4 @ 195 lbs.
4 @ 205 lbs.
4 @ 215 lbs.
3 @ 225 lbs.
1 @ 235 lbs.
2 @ 225 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
8 @ 185 lbs., 8 @ 135 lbs.

* EZ-Bar Narrow Grip Curls
12 @ 60 lbs.
9 @ 80 lbs.
6 @ 90 lbs.
4 @ 100 lbs.
4 @ 110 lbs.
4 @ 110 lbs.
3 @ 110 lbs.
4 @ 100 lbs.
6 @ 90 lbs.

* Reverse Grip Incline Barbell Press
12 @ 65 lbs.
9 @ 95 lbs.
6 @ 105 lbs.
6 @ 115 lbs.
4 @ 125 lbs.
4 @ 130 lbs.
4 @ 135 lbs.
4 @ 140 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
9 @ 105 lbs.

* Dumbbell Concentration Curls
12 @ 30 lbs.
9 @ 40 lbs.
6 @ 50 lbs.
4 @ 55 lbs.
4 @ 60 lbs.
3 @ 65 lbs.
4 @ 55 lbs.
6 @ 50 lbs.

* Sumo Barbell Deadlifts
12 @ 135 lbs.
9 @ 185 lbs.
6 @ 225 lbs.
4 @ 255 lbs.
4 @ 275 lbs.
4 @ 295 lbs.
4 @ 315 lbs.
2 @ 325 lbs.
4 @ 305 lbs.
4 @ 285 lbs.
4 @ 265 lbs.
6 @ 245 lbs.

* Incline Dumbbell Flys
12 @ 25 lbs.
9 @ 30 lbs.
6 @ 35 lbs.
6 @ 40 lbs.
4 @ 45 lbs.
4 @ 50 lbs.
6 @ 40 lbs.
6 @ 35 lbs.

* Running on the Track / Hitting the heavy bag
19 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Roll Outs / Pushups
8 / 6
8 / 6
8 / 6
8 / 6
8 / 6

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 45 minutes.

[BigMech]

6/1/2017 – Workout with my Son

Got to the gym at 5:15 am.

My son’s shoulder is doing much better, he was able to do all the exercises today without any pain, with 80-90% of his normal working weights.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Hammer Strength Incline Press, PWO
15 @ 120 lbs.
12 @ 160 lbs.
10 @ 190 lbs.
6 @ 220 lbs., 6 @ 170 lbs.

* Reverse Grip Cable Pulldowns
15 @ 117.5 lbs.
12 @ 145 lbs.
10 @ 170 lbs.
7 @ 197.5 lbs., 6 @ 157.5 lbs.

* Box Squats
12 @ 45 lbs.
10 @ 45 lbs.
10 @ 45 lbs.
10 @ 45 lbs.
10 @ 45 lbs.

* Hang Clean to Overhead Press
10 @ 75 lbs.
8 @ 85 lbs.
8 @ 95 lbs.
6 @ 105 lbs., 6 @ 75 lbs.

* Various Ab Exercises
( Hollow spoon holds, Crunches, Single leg glute brides, Hollow spoon holds, Twisting Crunches, Glute Bridges)

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 15 minutes.

[BigMech]

6/2/2017 – Day 1 of my 3 day split

Got to the gym at 5:50 am.

* Stretch

* Warm-up
12 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
12 @ 117.5
9 @ 150 lbs.
6 @ 177.5 lbs.
4 @ 197.5 lbs.
4 @ 217.5 lbs.
4 @ 230 lbs.
4 @ 237.5 lbs.
3 @ 245 lbs.
3 @ 250 lbs.
4 @ 230 lbs.
6 @ 210 lbs.
6 @ 190 lbs.

* Standing Overhead EZ-Bar Triceps Extensions
10 @ 50 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
10 @ 60 lbs.

*Icarrian Seated Leg Press, One leg at a Time
10 @ 75 lbs.
10 @ 87.5 lbs.
10 @ 100 lbs.
10 @ 112.5 lbs.
8 @ 125 lbs.
8 @ 125 lbs.
8 @ 125 lbs.
8 @ 125 lbs.
10 @ 100 lbs.
Only rest was to change my feet, or the weight.

* One-Arm Dumbbell Rows
12 @ 70 lbs.
9 @ 95 lbs.
6 @ 110 lbs.
4 @ 120 lbs.
4 @ 130 lbs.
3 @ 145 lbs.
3 @ 145 lbs.
3 @ 145 lbs.
4 @ 130 lbs.
6 @ 115 lbs.
9 @ 95 lbs.

* Narrow Grip Bench Press
12 @ 115 lbs.
9 @ 145 lbs.
6 @ 165 lbs.
4 @ 185 lbs.
4 @ 200 lbs.
4 @ 210 lbs.
3 @ 220 lbs.
4 @ 205 lbs.
6 @ 185 lbs.
9 @ 165 lbs.

* Romanian Deadlifts
12 @ 135 lbs.
9 @ 185 lbs.
6 @ 215 lbs.
4 @ 235 lbs.
4 @ 255 lbs.
4 @ 275 lbs.
3 @ 295 lbs.
4 @ 255 lbs.
6 @ 215 lbs.

* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Rollouts
8, 8, 8, 8, 8, 8

* Foam Rolling
Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 25 minutes.

6/3/2017 – Workout with my Son

Got to the gym at 6:00 am.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 185 lbs.
7 @ 205 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
12 @ 170 lbs.
10 @ 210 lbs.
8 @ 245 lbs.
6 @ 270 lbs., 8 @ 210 lbs.

* Hex-Bar Deadlift
12 @ 145 lbs.
10 @ 195 lbs.
8 @ 235 lbs.
6 @ 265 lbs.
8 @ 235 lbs.

* Seated Overhead Dumbbell Press
12 @ 35 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 65 lbs., 8 @ 40 lbs.

* Decline Crunches / Decline Twisting Crunches
12 / 6 each side
12 / 6 each side
12 / 6 each side
12 / 6 each side
12 / 6 each side

* Farmers Walk with Kettle Bells
250 ft. w/ 62 lbs per hand.
250 ft. w/ 62 lbs per hand.
250 ft. w/ 62 lbs per hand.
250 ft. w/ 62 lbs per hand.

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 28 minutes.

[BigMech]

Finally back from vacation and a business trip. I did workout everyday on the business trip, and the hotel actually had a smith machine. Using that, I was able to get in some decent workouts, but I didn't log them. I'm getting back on the wagon with logging my food, as I've let myself get a little "fluffy" over the past month. I was 262 this morning!

6/12/2017 – Day 2 of my 3 day split

Got to the gym at 5:20 am.

* Stretch

* Warmup
12 minutes on the Arc Trainer.

* Standing Overhead Bradford Presses
6 @ bar.
6 @ 75 lbs.
5 @ 95 lbs.
4 @ 105 lbs.
3 @ 115 lbs.
3 @ 125 lbs.
2 @ 130 lbs.
Each rep is one press in front of the head, and one press behind.

* Standing Overhead Barbell Press
6 @ 135 lbs.
4 @ 140 lbs.
4 @ 145 lbs.
3 @ 150 lbs.
4 @ 140 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
8 @ 105 lbs.

* Barbell Squats
10 @ bar
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 165 lbs.
8 @ 195 lbs.
6 @ 225 lbs.
4 @ 250 lbs.
4 @ 270 lbs.
3 @ 280 lbs.
4 @ 250 lbs.
6 @ 225 lbs.
8 @ 185 lbs.

* Kneeling Landmine Overhead Press, One arm at a time
12 @ 55 lbs
9 @ 65 lbs.
6 @ 75 lbs.
6 @ 80 lbs.
4 @ 85 lbs.
4 @ 90 lbs.
4 @ 95 lbs.
4 @ 90 lbs.
6 @ 80 lbs.
8 @ 70 lbs.

* Seated Rope Face Pulls
12 @ 50 lbs.
9 @ 70 lbs.
6 @ 90 lbs.
4 @ 105 lbs.
4 @ 117.5 lbs.
4 @ 125 lbs.
4 @ 110 lbs.
6 @ 90 lbs.
9 @ 70 lbs.

* Barbell Shoulder Shrugs
12 @ 185 lbs.
9 @ 275 lbs.
6 @ 365 lbs.
6 @ 415 lbs.
4 @ 435 lbs.
4 @ 455 lbs.
6 @ 415 lbs.
6 @ 365 lbs.
8 @ 325 lbs.

* Running on the Track / Hitting the heavy bag
16 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Roll-Outs / Pushups
8 / 6
8 / 6
8 / 6
8 / 6
8 / 6

* Foam Rolling
Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 35 minutes.

[BigMech]

06/12/2017 - Bike at Work

Biked 25.2 miles in 1:26:24, 17.5 mph average speed. Good bike ride today. Man it was wicked hot, but we made it. We got passed by a group of 8 fellow bikers, and I decided I would stick with them as long as they were on our route. I hung with them for about 7 miles before they turned off, and we averaged 1.5-2 mph faster than normal while we chased them. Competition is good!

[BigMech]

6/13/2017 – Workout with my Son

Got to the gym at 5:25 am.

* Stretch

* Warmup
16 minutes on the Arc Trainer.

* Barbell Incline Press
15 @ 105 lbs.
12 @ 135 lbs.
10 @ 155 lbs.
8 @ 165 lbs., 6 @ 135 lbs., 8 @ 95 lbs.

* Reverse Grip Cable Pulldowns
12 @ 110 lbs.
10 @ 130 lbs.
8 @ 150 lbs.
6 @ 170 lbs., 6 @ 130 lbs., 6 @ 110 lbs.

* Box Squats
8 @ 45 lbs.
10 @ 45 lbs.
10 @ 45 lbs.
8 @ 45 lbs., 8 @ bodyweight.

* Seated Overhead Dumbbell Press
12 @ 30 lbs.
10 @ 40 lbs.
8 @ 50 lbs.
8 @ 50 lbs., 8 @ 35 lbs.

* Captain’s Chair Knee Raises
12, 12, 12, 12

* Foam Rolling
Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 17s minutes.

[BigMech]

06/13/2017 - Bike at Work

Biked 24.9 miles in 1:31:39, 16.3 mph average speed. Tough ride today. Between the heat, and not doing much cardio the past 2 weeks, I was sucking wind. We got it done though, and it’s supposed to cool down tomorrow.

[BigMech]

6/14/2017 – Day 3 of my 3 day split

Got to the Gym at 5:20 am.

* Stretch

* Warm-up
12 Minutes on the Arc Trainer

* Barbell Bench Press
12 @ bar.
12 @ 115 lbs.
10 @ 145 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
4 @ 205 lbs.
4 @ 215 lbs.
3 @ 225 lbs.
2 @ 235 lbs.
3 @ 225 lbs.
4 @ 215 lbs.
4 @ 205 lbs.
6 @ 185 lbs.
8 @ 165 lbs.

* EZ-Bar Narrow Grip Curls
12 @ 50 lbs.
10 @ 70 lbs.
8 @ 80 lbs.
6 @ 90 lbs.
4 @ 100 lbs.
4 @ 110 lbs.
4 @ 110 lbs.
4 @ 110 lbs.
6 @ 90 lbs.
8 @ 80 lbs.

* Reverse Grip Incline Barbell Press
10 @ 95 lbs.
8 @ 105 lbs.
6 @ 115 lbs.
4 @ 125 lbs.
4 @ 115 lbs.
6 @ 105 lbs.
6 @ 105 lbs.
6 @ 105 lbs.
8 @ 95 lbs.

* Sumo Barbell Deadlifts
10 @ 135 lbs.
10 @ 185 lbs.
8 @ 225 lbs.
6 @ 255 lbs.
4 @ 275 lbs.
4 @ 295 lbs.
4 @ 315 lbs.
3 @ 330 lbs.
3 @ 315 lbs.
4 @ 285 lbs.
6 @ 245 lbs.

* Dumbbell Curls – Cross Body / Hammer / Regular
7 / 7 / 7 @ 15 lbs.
6 / 6 / 6 @ 20 lbs.
5 / 5 / 5 @ 25 lbs.
4 / 4 / 4 @ 30 lbs.
6 / 6 / 6 @ 20 lbs.
No rest between 3 different type of curls, kind of a mechanical drop set, by going from weakest curl to strongest.

* Incline Dumbbell Flys
My chest was fried after the flat bench and incline, so I passed on these.

* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Roll Outs / Pushups
6 / 6
6 / 6
6 / 6
6 / 6
6 / 6
6 / 6

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 31 minutes.

[BigMech]

06/14/2017 - Run at Work

Ran 5.80 miles in 1:02:09, 10:43 per mile. Touch run today. I haven’t run anything over a mile in almost 3 weeks, and it really showed today. It was around 80 degrees and sunny, so I just didn’t try and push to hard. I need to get back into running regularly to build my speed and endurance back up. I like the biking, but nothing hits me as hard as running for a cardio workout.

[BigMech]

6/15/2017 – Workout with my Son

Got to the gym at 5:30 am.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Barbell Bench Press
15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs., 8 @ 165 lbs.

* Dual Handle Seated Cable Rows
12 @ 130 lbs.
10 @ 157.5 lbs.
8 @ 177.5 lbs.
6 @ 197.5 lbs., 6 @ 157.5 lbs.

* Hex-Bar Deadlift
10 @ 145 lbs.
10 @ 195 lbs.
8 @ 215 lbs.
8 @ 235 lbs., 8 @ 195 lbs.

* Standing Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
10 @ 115 lbs.
8 @ 125 lbs., 8 @ 95 lbs.

* Various Ab Exercises
( Hollow spoon holds, Crunches, Glute Brides, Side Plank and Pushups) * 2

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 20 minutes.

[BigMech]

06/15/2017 - Bike at Work

Biked 25.4 miles in 1:27:35, 17.4 mph average speed. Good ride today. Almost 20 degrees cooler than the ride on Tuesday! We hit the hills in Tyngsboro, and still kept up a decent average speed. I need to my RPM’s back up, too much heavy, slow work at the gm.

[BigMech]

06/19/2017 - Run at Work

Ran 7.75 miles in 1:23:36, 10:47 per mile. Good run on Father’s Day. I took a nice slow, long run this morning while my family slept in I have planned to go 6 or so, but decided to stretch it out a little. It’s been a while since I’ve run that far.

6/19/2017 – Day 2 of my 3 day split

Got to the gym at 5:30 am.

* Stretch

* Warmup
12 minutes on the Arc Trainer.

* Standing Overhead Bradford Presses
5 @ bar.
5 @ 75 lbs.
5 @ 95 lbs.
5 @ 105 lbs.
4 @ 115 lbs.
3 @ 125 lbs.
2 @ 130 lbs.
Each rep is one press in front of the head, and one press behind.

* Standing Overhead Barbell Press
5 @ 135 lbs.
4 @ 140 lbs.
3 @ 145 lbs.
2 @ 150 lbs.
3 @ 140 lbs.
4 @ 130 lbs.
6 @ 120 lbs.
8 @ 110 lbs.
10 @ 95 lbs.

* Barbell Squats
10 @ bar
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 175 lbs.
8 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
4 @ 265 lbs.
3 @ 280 lbs.
2 @ 290 lbs.
4 @ 255 lbs.
6 @ 225 lbs.
8 @ 195 lbs., 8 @ 135 lbs.

* Kneeling Landmine Overhead Press, One arm at a time
10 @ bar + 15 lbs.
8 @ bar + 25 lbs.
8 @ bar + 35 lbs.
6 @ bar + 40 lbs.
4 @ bar + 45 lbs.
4 @ bar + 50 lbs.
4 @ bar + 55 lbs.
4 @ bar + 45 lbs.
6 @ bar + 35 lbs.
8 @ bar + 25 lbs.

* Seated Rope Face Pulls
10 @ 50 lbs.
8 @ 70 lbs.
8 @ 85 lbs.
6 @ 97.5 lbs.
6 @ 105 lbs.
4 @ 110 lbs.
4 @ 117.5 lbs.
4 @ 97.5 lbs.
6 @ 85 lbs.
8 @ 70 lbs.

* Barbell Shoulder Shrugs
10 @ 185 lbs.
10 @ 275 lbs.
8 @ 365 lbs.
6 @ 415 lbs.
4 @ 435 lbs.
4 @ 455 lbs.
8 @ 365 lbs.
10 @ 325 lbs.

* Running on the Track / Hitting the heavy bag
18 minutes total. 2 laps running, 90 seconds on the bag, repeat.

It was really humid in the gym today, had to take a little longer between sets then usual to catch my breath, so I ended up skipping the ab work at the end.

* Foam Rolling
Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 44 minutes.

[BigMech]

06/19/2017 - Bike at Work

Biked 25.1 miles in 1:26:03, 17.5 mph average speed. Good bike ride today. We were sure if it was going to rain on us or not, but we got out there and made it happen. It was very humid, but we never had any rain.

[BigMech]

6/20/2017 – Workout with my Son

Got to the gym at 5:35 am. School may be over, but I still need to go to work, so we are still hitting the early morning workouts!

* Stretch

* Warmup
16 minutes on the Arc Trainer.

* Barbell Incline Press
15 @ 105 lbs.
12 @ 135 lbs.
10 @ 155 lbs.
6 @ 175 lbs., 6 @ 135 lbs., 8 @ 95 lbs.

* Reverse Grip Cable Pulldowns
15 @ 117.5 lbs.
12 @ 145 lbs.
10 @ 170 lbs.
6 @ 190 lbs., 6 @ 150 lbs., 6 @ 110 lbs.

* Leg Press, PWO
12 @ 230 lbs.
10 @ 360 lbs.
10 @ 500 lbs.
8 @ 610 lbs., 6 @ 560 lbs., 6 @ 380 lbs.

* Seated Overhead Dumbbell Press
15 @ 35 lbs.
12 @ 45 lbs.
10 @ 55 lbs.
8 @ 60 lbs., 6 @ 45 lbs., 6 @ 35 lbs.

* Decline Crunches / Twisting Crunches
10 / 5 each side
10 / 5 each side
10 / 5 each side
10 / 5 each side
10 / 5 each side

* Foam Rolling
Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 30 minutes.

[BigMech]

06/20/2017 - Bike at Work

Biked 23.7 miles in 1:26:11, 16.5 mph average speed. Tough ride today. I just didn’t have it today. We got the miles in though, and tomorrow will be better!

[BigMech]

6/21/2017 – Day 3 of my 3 day split

Got to the Gym at 5:20 am.

* Stretch

* Warm-up
12 Minutes on the Arc Trainer

* Barbell Bench Press
10 @ bar.
10 @ 115 lbs.
10 @ 145 lbs.
8 @ 175 lbs.
6 @ 195 lbs.
4 @ 210 lbs.
4 @ 220 lbs.
2 @ 230 lbs.
1 @ 240 lbs.
3 @ 225 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
8 @ 185 lbs., 8 @ 135 lbs.

* EZ-Bar Narrow Grip Curls
10 @ 60 lbs.
8 @ 80 lbs.
6 @ 90 lbs.
4 @ 100 lbs.
4 @ 110 lbs.
4 @ 115 lbs.
3 @ 120 lbs.
4 @ 100 lbs.
6 @ 90 lbs.
8 @ 80 lbs.

* Incline Barbell Press
10 @ 115 lbs.
8 @ 135 lbs.
6 @ 155 lbs.
4 @ 165 lbs.
4 @ 175 lbs.
3 @ 185 lbs.
4 @ 165 lbs.
6 @ 145 lbs.
8 @ 125 lbs.

* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 225 lbs.
6 @ 255 lbs.
4 @ 285 lbs.
4 @ 305 lbs.
3 @ 325 lbs.
1 @ 340 lbs.
4 @ 320 lbs.
4 @ 305 lbs.
6 @ 275 lbs.
8 @ 225 lbs.

* Dumbbell Curls – Cross Body / Hammer / Regular
7 / 7 / 7 @ 15 lbs.
6 / 6 / 6 @ 20 lbs.
5 / 5 / 5 @ 25 lbs.
6 / 6 / 6 @ 20 lbs.
6 / 6 / 6 @ 20 lbs.
No rest between 3 different type of curls, kind of a mechanical drop set, by going from weakest curl to strongest.

* Incline Dumbbell Flys
10 @ 30 lbs.
10 @ 35 lbs.
8 @ 40 lbs.
8 @ 45 lbs.
8 @ 40 lbs.

* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Various Ab Floor Exercises / Pushups
(Hollow Spoon Holds, Crunches, Glute Raises) / 8
(Hollow Spoon Holds, Crunches, Glute Raises) / 8
(Hollow Spoon Holds, Crunches, Glute Raises) / 8
(Hollow Spoon Holds, Crunches, Glute Raises) / 8

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 44 minutes.

[BigMech]

06/21/2017 - Bike at Work

Biked 25.4 miles in 1:27:05, 17.5 mph average speed. Much better ride today. It cooled down a smidge and humidity dropped a lot, so it was much more comfortable. We also to a shadier route today, which helps, but we were riding into the wind on the back half of the ride. I definitely felt the heavy deadlifts from this morning, my hamstrings were not happy climbing the hills on this route. Tomorrow should be a running day after 3 days of riding.

[BigMech]

6/22/2017 – Workout with my Son

Got to the gym at 5:30 am.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs., 6 @ 165 lbs., 8 @ 135 lbs.

* Wide Grip Seated Cable Rows
12 @ 170 lbs.
10 @ 210 lbs.
8 @ 250 lbs.
6 @ 290 lbs., 6 @ 230 lbs., 8 @ 170 lbs.

* Box Squats
10 @ 45 lbs.
10 @ 45 lbs.
10 @ 45 lbs.
10 @ 45 lbs., 10 @ bodyweight

* Standing Overhead Barbell Press
12 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
5 @ 135 lbs., 4 @ 115 lbs., 6 @ 95 lbs.

* Various Ab Exercises
( Hollow spoon holds, Crunches, Glute Brides, Pushups) * 3

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 23 minutes.

[BigMech]

06/22/2017 - Run at Work

Ran 5.80 miles in 58:27, 10:05 per mile. Pretty good run today. I was under 10:00 min/miles for the first 3 miles, but then the pace started to fall off some. First run of the summer is down, now to see if I can acclimate better to running in the heat this year.

[BigMech]

6/23/2017 – Day 1 of my 3 day split

Got to the gym at 5:20 am.

* Stretch

* Warm-up
12 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
12 @ 110
10 @ 150 lbs.
8 @ 177.5 lbs.
6 @ 205 lbs.
4 @ 217.5 lbs.
4 @ 230 lbs.
4 @ 237.5 lbs.
3 @ 245 lbs.
4 @ 225 lbs.
4 @ 210 lbs.
6 @ 190 lbs.
8 @ 170 lbs.

* Standing Overhead EZ-Bar Triceps Extensions
10 @ 40 lbs.
10 @ 50 lbs.
8 @ 60 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
10 @ 60 lbs.
10 @ 50 lbs.

* Flite Power Squat Machine, PWO
12 @ 180 lbs.
10 @ 360 lbs.
8 @ 540 lbs.
6 @ 630 lbs.
4 @ 720 lbs.
4 @ 810 lbs.
4 @ 900 lbs.
6 @ 720 lbs.
8 @ 540 lbs.

* One-Arm Dumbbell Rows
10 @ 70 lbs.
8 @ 95 lbs.
6 @ 110 lbs.
6 @ 120 lbs.
4 @ 130 lbs.
4 @ 145 lbs.
3 @ 145 lbs.
4 @ 125 lbs.
6 @ 110 lbs.
8 @ 95 lbs.

* Narrow Grip Bench Press
10 @ 105 lbs.
10 @ 135 lbs.
8 @ 165 lbs.
6 @ 185 lbs.
4 @ 200 lbs.
4 @ 210 lbs.
3 @ 220 lbs.
4 @ 205 lbs.
6 @ 185 lbs.
8 @ 155 lbs.

* Romanian Deadlifts
10 @ 135 lbs.
10 @ 135 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
4 @ 265 lbs.
4 @ 285 lbs.
6 @ 245 lbs.
8 @ 205 lbs.

* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Rollouts / Pushups
6 / 6
6 / 6
6 / 6
6 / 6
6 / 6
6 / 6

* Foam Rolling
Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 56 minutes.

[shimmychongo]

good job

[BigMech]

6/25/2017 – Workout with my Son

Got to the gym at 6:20 am.
* Stretch

* Warmup
20 minutes on the Arc Trainer.

* Barbell Incline Press
15 @ 105 lbs.
12 @ 135 lbs.
10 @ 165 lbs.
6 @ 185 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Reverse Grip Cable Pulldowns
15 @ 110 lbs.
12 @ 150 lbs.
10 @ 170 lbs.
6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

* Hex-Bar Deadlifts
12 @ 145 lbs.
10 @ 195 lbs.
8 @ 245 lbs.
6 @ 275 lbs., 6 @ 225 lbs., 6 @ 195 lbs.

* Seated Overhead Dumbbell Press
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
8 @ 65 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Various Ab Exercises
( Hollow spoon holds, Crunches, Glute Brides, Pushups) * 3

* Foam Rolling
Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 40 minutes.

[BigMech]

6/26/2017 – Day 2 of my 3 day split

Got to the gym at 5:30 am.

* Stretch

* Warmup
12 minutes on the Arc Trainer.

* Standing Overhead Barbell Press
10 @ 75 lbs.
10 @ 95 lbs.
8 @ 115 lbs.
6 @ 125 lbs.
4 @ 135 lbs.
4 @ 140 lbs.
3 @ 145 lbs.
2 @ 150 lbs.
4 @ 140 lbs.
4 @ 130 lbs.
6 @ 115 lbs.
8 @ 95 lbs.

* Barbell Squats
10 @ bar
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 175 lbs.
8 @ 205 lbs.
6 @ 225 lbs.
4 @ 245 lbs.
4 @ 265 lbs.
3 @ 285 lbs.
1 @ 300 lbs.
4 @ 260 lbs.
4 @ 225 lbs.
6 @ 205 lbs., 8 @ 135 lbs.

* Kneeling Landmine Overhead Press, One arm at a time
10 @ bar + 15 lbs.
10 @ bar + 25 lbs.
8 @ bar + 30 lbs.
6 @ bar + 35 lbs.
4 @ bar + 40 lbs.
4 @ bar + 45 lbs.
4 @ bar + 50 lbs.
6 @ bar + 40 lbs.
8 @ bar + 30 lbs.

* Machine Rear Delt Flys
10 @ 60 lbs.
10 @ 70 lbs.
10 @ 80 lbs.
10 @ 90 lbs.
10 @ 100 lbs.
8 @ 110 lbs.
8 @ 120 lbs.
10 @ 100 lbs.

* Barbell Shoulder Shrugs
10 @ 185 lbs.
10 @ 275 lbs.
8 @ 365 lbs.
6 @ 395 lbs.
6 @ 415 lbs.
4 @ 435 lbs.
4 @ 455 lbs.
8 @ 365 lbs.
10 @ 275 lbs.

* Running on the Track / Hitting the heavy bag
21 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Ab Wheel Rollouts
8, 8, 8, 8, 8, 8

* Foam Rolling
Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 42 minutes.

[BigMech]

06/26/2017 - Bike at Work

Biked 25.4 miles in 1:25:37, 17.8 mph average speed. Excellent ride today. Finally some reasonable New England summer weather. We did the hill route through Tyngsboro, and I was pushing the pace today. Felt good to get out there and ride hard!

[BigMech]

6/27/2017 – Workout with my Son

Got to the gym at 5:30 am.

* Stretch

* Warmup
17 minutes on the Arc Trainer.

* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
8 @ 190 lbs.
6 @ 210 lbs., 6 @ 185 lbs., 8 @ 155 lbs.

* Wide Grip Seated Cable Rows
12 @ 170 lbs.
10 @ 210 lbs.
8 @ 250 lbs.
5 @ 290 lbs., 6 @ 230 lbs., 8 @ 170 lbs.

* Leg Press, PWO
12 @ 230 lbs.
10 @ 360 lbs.
8 @ 540 lbs.
6 @ 640 lbs., 6 @ 460 lbs., 6 @ 370 lbs.

* Standing Overhead Barbell Press
12 @ 85 lbs.
10 @ 105 lbs.
8 @ 125 lbs.
5 @ 135 lbs., 4 @ 115 lbs., 6 @ 95 lbs.

* Decline Crunches / Decline Twisting Crunches
10 / 5 each side
10 / 5 each side
10 / 5 each side
10 / 5 each side
10 / 5 each side
10 / 5 each side

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 30 minutes.

[BigMech]

06/27/2017 - Run at Work

Ran 6.40 miles in 1:07:55, 10:37 per mile. Nice, easy run today. I’m trying to get back into running regularly, so I don’t want to kill myself the first few times out. Was a beautiful day for a run, in the mid 70’s and overcast with a breeze.

[BigMech]

6/28/2017 – Day 3 of my 3 day split

Got to the Gym at 5:20 am.

* Stretch

* Warm-up
12 Minutes on the Arc Trainer

* Barbell Bench Press
10 @ bar.
10 @ 135 lbs.
10 @ 155 lbs.
8 @ 175 lbs.
6 @ 195 lbs.
4 @ 215 lbs.
4 @ 225 lbs.
3 @ 235 lbs.
1 @ 245 lbs.
3 @ 230 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
8 @ 185 lbs., 10 @ 135 lbs.

* EZ-Bar Narrow Grip Curls
10 @ 60 lbs.
8 @ 80 lbs.
6 @ 90 lbs.
4 @ 100 lbs.
4 @ 110 lbs.
4 @ 120 lbs.
3 @ 125 lbs.
4 @ 110 lbs.
6 @ 100 lbs.
8 @ 90 lbs.

* Incline Barbell Press
10 @ 105 lbs.
8 @ 135 lbs.
6 @ 155 lbs.
4 @ 175 lbs.
4 @ 185 lbs.
3 @ 190 lbs.
4 @ 180 lbs.
6 @ 160 lbs.
8 @ 140 lbs.

* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
6 @ 225 lbs.
6 @ 255 lbs.
4 @ 285 lbs.
4 @ 305 lbs.
4 @ 320 lbs.
0 @ 330 lbs.
Time to get angry!
2 @ 330 lbs.
3 @ 315 lbs.
3 @ 315 lbs.
6 @ 275 lbs.
8 @ 225 lbs.

* Dumbbell Curls – Cross Body / Hammer / Regular
6 / 6 / 6 @ 20 lbs.
5 / 5 / 5 @ 25 lbs.
4 / 4 / 4 @ 30 lbs.
3 / 3 / 3 @ 35 lbs.
4 / 4 / 4 @ 25 lbs.
No rest between 3 different type of curls, kind of a mechanical drop set, by going from weakest curl to strongest.

* Incline Dumbbell Flys
10 @ 20 lbs.
10 @ 25 lbs.
8 @ 30 lbs.
8 @ 35 lbs.
6 @ 40 lbs.
6 @ 45 lbs.
8 @ 35 lbs.

* Running on the Track / Hitting the heavy bag
17 minutes total. 2 laps running, 90 seconds on the bag, repeat.

* Various Ab Floor Exercises / Pushups
(Hollow Spoon Crunches, Glute Raises) / 8
(Hollow Spoon Crunches, Glute Raises) / 8
(Hollow Spoon Crunches, Glute Raises) / 8
(Hollow Spoon Crunches, Glute Raises) / 10

* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled 2 hours and 48 minutes.