BigDad79's Return To Power

**BigDad79** · 02-22-2022, 12:52 PM

19-Feb-2022

Workout 1: 45min ruck

Workout 2: 45 min Low Impact Ride with Jenn Sherman

**BigDad79** · 02-22-2022, 12:55 PM

20-Feb-2022

Workout 1: 1hr 40min hike around Blydenburgh Pond

Workout 2: 45 min Evening Yoga Flow with Denis Morton

**BigDad79** · 02-22-2022, 01:05 PM

21-Feb-2022

Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 2x10 (w/u)
95lbs - 1x10 (w/u)
135lbs - 1x10 (w/u)
155lbs - 1x5 (w/u)
165lbs - 1x11
165lbs - 2x12

CG Bench Press
175lbs - 2x8

Cable Crossovers
20lbs - 4x12

Skullcrushers
60lbs - 4x12

DB Kickbacks
20lbs - 1x12
25lbs - 3x12

Push-Ups
BW - 2x15

Workout 2: 45min ruck

**BigDad79** · 02-22-2022, 01:16 PM

22-Feb-2022

Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 6x4

Front Squat
135lbs - 3x5

Paused Squats
200lbs - 3x6

Leg Extensions
60lbs - 3x12

Leg Curls
90lbs - 3x12

Lying Leg Raises
BW - 5x12

Workout 2: 45min ruck

**BigDad79** · 03-04-2022, 06:44 AM

23-Feb-2022

Workout 1: 45 min Low Impact Ride with Christine D'Ercole

Workout 2: 45 min Ruck

**BigDad79** · 03-04-2022, 06:53 AM

24-Feb-2022

Workout 1: 1st Phorm WOD
OHP
45lbs - 2x5 (w/u)
65lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
100lbs - 3x6

DB Lateral Raise
15lbs - 5x15

DB Front Raise
15lbs - 3x15

Lat Pull-Down
100lbs - 3x15

Tricep Push-Down
50lbs - 1x12
55lbs - 1x12
60lbs - 1x12

OH DB Extension
25lbs - 3x12

Workout 2: 45min ruck

**BigDad79** · 03-04-2022, 07:05 AM

25-Feb-2022

Workout 1: 1st Phorm WOD
Deadlift
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x5 (w/u)
245lbs - 1x3 (w/u)
260lbs - 5x2

Deficit (2in) Deadlift
240lbs - 1x6
240lbs - 1x8

Wide Grip Pulldowns
115lbs - 3x12

DB Rows
45lbs - 3x12 (per side)

DB Curls
20lbs - 3x12 (per side)

Standing EZ-Bar Curl
50lbs - 3x10

Elbow Plank
BW - 3x60s

Workout 2: 45min ruck

**BigDad79** · 03-04-2022, 07:12 AM

26-Feb-2022

Workout 1: 45 min Classic Rock Ride with Denis Morton

Workout 2: 45 min Ruck

**BigDad79** · 03-04-2022, 07:13 AM

27-Feb-2022

Workout 1: 45 min Ruck

Workout 2: 45 min Evening Yoga Flow with Denis Morton

**BigDad79** · 03-04-2022, 07:19 AM

28-Feb-2022

Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 4x2
185lbs - 1x8

CG Bench Press
170lbs - 2x3

Cable Crossovers
20lbs - 1x12
25lbs - 3x12

Skullcrushers
60lbs - 4x12

DB Kickbacks
25lbs - 4x12

Push-Ups
BW - 2x15

Workout 2: 45min ruck

**BigDad79** · 03-04-2022, 07:27 AM

01-Mar-2022

Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 1x2 (w/u)
250lbs - 3x8

Front Squat
135lbs - 2x6

Paused Squats
235lbs - 1x8
235lbs - 2x10

Leg Extensions SS Leg Curls
60lbs - 3x12 SS 90lbs - 3x12

Lying Leg Raises
BW - 5x12

Workout 2: 45min ruck

**BigDad79** · 03-04-2022, 07:30 AM

02-Mar-2022

Workout 1: 45 min Ruck

Workout 2: 45 min Ruck

**BigDad79** · 03-04-2022, 07:33 AM

03-Mar-2022

Workout 1: 1st Phorm WOD
OHP
45lbs - 2x5 (w/u)
65lbs - 1x5 (w/u)
85lbs - 1x5 (w/u)
105lbs - 3x6

DB Lateral Raise
15lbs - 5x15

DB Front Raise
15lbs - 3x15

Lat Pull-Down
100lbs - 3x15

Tricep Push-Down
60lbs - 3x12

OH DB Extension
25lbs - 3x12

Workout 2: 45min ruck

**BigDad79** · 03-04-2022, 07:43 AM

04-Mar-2022

Workout 1: 1st Phorm WOD
Deadlift
135lbs - 2x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x2 (w/u)
245lbs - 8x3

Deficit (2in) Deadlift
245lbs - 3x8

Wide Grip Pulldowns
115lbs - 3x12

DB Rows
45lbs - 3x12 (per side)

DB Curls
20lbs - 3x12 (per side)

Preacher EZ-Bar Curl
40lbs - 3x10

Elbow Plank
BW - 3x60s

Workout 2: 45min ruck

**BigDad79** · 03-23-2022, 11:01 AM

07-Mar-2022

Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 1x10 (w/u)
45lbs - 1x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 8x3 (w/u)

CG Bench Press
165lbs - 2x5

Cable Crossovers
25lbs - 4x12

Skullcrushers
60lbs - 4x12

DB Kickbacks
25lbs - 4x12

Push-Ups
BW - 2x15

Workout 2: 45min ruck

**BigDad79** · 03-23-2022, 11:03 AM

08-Mar-2022

Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 1x3 (w/u)
250lbs - 5x2

Front Squat
135lbs - 2x6

Paused Squats
225lbs - 2x6

Leg Extensions
70lbs - 3x12

Leg Curls
100lbs - 3x12

Lying Leg Raises
BW - 5x12

Workout 2: 45min ruck

**BigDad79** · 03-23-2022, 11:09 AM

09-Mar-2022

Workout 1: 45 min Ruck

Workout 2: 45 min Peloton Ride

**BigDad79** · 03-23-2022, 11:25 AM

10-Mar-2022

Workout 1: 1st Phorm WOD
OHP
45lbs - 2x5 (w/u)
65lbs - 1x5 (w/u)
95lbs - 1x3 (w/u)
110lbs - 3x6

DB Lateral Raise
15lbs - 5x15

DB Front Raise
15lbs - 3x15

Lat Pull-Down
105lbs - 3x15

Tricep Push-Down
60lbs - 1x12
65lbs - 2x12

OH DB Extension
25lbs - 3x12

Workout 2: 45min ruck

**BigDad79** · 03-23-2022, 11:36 AM

11-Mar-2022

Workout 1: 1st Phorm WOD
Deadlift
135lbs - 2x5 (w/u)
185lbs - 1x5 (w/u)
225lbs - 3x10

Deficit (2in) Deadlift
205lbs - 3x10

Wide Grip Pulldowns
115lbs - 3x12

DB Rows
45lbs - 3x12 (per side)

DB Curls
20lbs - 3x12 (per side)

Preacher EZ-Bar Curl
60lbs - 3x12

Elbow Plank
BW - 3x60s

Workout 2: 45min ruck

**BigDad79** · 03-23-2022, 11:38 AM

12-Mar-2022

Workout 1: 45 min Ruck

Workout 2: 45 min Peloton Ride

**Athena** · 03-26-2022, 07:41 AM

Always inspiring in here. How heavy are the rucks?

**BigDad79** · 04-11-2022, 10:07 AM

Originally Posted by Athena

Always inspiring in here. How heavy are the rucks?

Anywhere from 0-40lbs

**BigDad79** · 04-11-2022, 10:08 AM

13-Mar-2022

Workout 1: 45 min Ruck

Workout 2: 45 min Stretch & Mobility Work

**BigDad79** · 04-11-2022, 10:12 AM

14-Mar-2022

Workout 1: 1st Phorm WOD
Bench Press
Bands - 2x10 (w/u)
45lbs - 2x10 (w/u)
95lbs - 1x10 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 3x8

CG Bench Press
165lbs - 2x5

Cable Crossovers
25lbs - 4x12

Skullcrushers
60lbs - 2x12
70lbs - 2x12

DB Kickbacks
25lbs - 4x12

Push-Ups
BW - 2x15

Workout 2: 45min ruck

**BigDad79** · 04-11-2022, 10:15 AM

15-Mar-2022

Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
225lbs - 6x2

Front Squat
135lbs - 2x3

Paused Squats
235lbs - 2x6

Leg Extensions
70lbs - 3x12

Leg Curls
100lbs - 3x12

Lying Leg Raises
BW - 5x12

Workout 2: 45min ruck

**BigDad79** · 04-11-2022, 10:15 AM

16-Mar-2022

Workout 1: 45 min Ruck

Workout 2: 45 min Peloton Ride

*** 75 HARD COMPLETE! ***

**BigDad79** · 04-11-2022, 10:25 AM

I missed blogging a lot of workouts between 16-Mar and now...oh well.

**BigDad79** · 04-11-2022, 10:29 AM

09-Apr-2022

Upper Body Workout - Pump

Incline DB Press
45lbs - 1x12
50lbs - 1x12
60lbs - 1x15

Pec Deck
100lbs - 1x12
105lbs - 1x12
110lbs - 1x12

Medial Delt Lateral Raises
15lbs - 3x12

Iliac Lat Pulldown
27.5lbs - 1x12
32.5lbs - 1x12
42.5lbs - 1x12

Tricep Cable OH Extension
17.5lbs - 1x12
22.5lbs - 2x12

Cable Bicep Curls
27.5lbs - 1x12
32.5lbs - 1x12
38.5lbs - 1x12

Chest Supported DB Rows
30lbs - 1x12
40lbs - 1x12
50lbs - 1x12

**BigDad79** · 04-11-2022, 10:33 AM

11-Apr-2022

Lower Body Workout - Pump

Hack Squat (Machine)
200lbs - 1x12
290lbs - 1x12
380lbs - 1x12

Front Foot Elevated Split Squat
30lbs - 1x12
35lbs - 1x12
40lbs - 1x12

Sissy Squats
BW - 2x8

Glute Focused Leg Press
285lbs - 1x12
375lbs - 1x12
465lbs - 1x12

Seated Leg Curl
110lbs - 1x12
120lbs - 1x12
130lbs - 1x12

Thread: BigDad79's Return To Power

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