BigDad79's Return To Power

**BigDad79** · 03-30-2018, 09:33 AM

30-Mar-2018

FDB - Beginner - Conditioning Workout 2

Superman Pushups - 10,11,13
DB Front Loaded Stepups - 16/40,13/40,12/40
Mountain Climbers - 39,30,33
Star Jump - 23,23,25
DB Bent Over Row - 48/20,60/20,62/20
Knee Grab Crunches - 10,12,14

AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles

Felt like **** heading into the gym and felt great coming out! Starting to love these conditioning programs.

**BigDad79** · 03-30-2018, 09:34 AM

Originally Posted by StinnerOzz

Glad to hear your shoulder is already getting back to normal. Keep safe!

Thanks man! Just cleared my last PT session yesterday and got the green light from the doctor this week! I am officially done with this shoulder ****!

**BigDad79** · 04-06-2018, 06:39 AM

02-Apr-2018

FDB - Home - Bodyweight Workout 2

Single Leg Hip Raise Off Bench SS Diamond Pushup
12,12,12 SS 12,12,12

V-Ups SS Rear BW Lunge
12,12,12 SS 12,12,12

Bench Dips SS Wall Sit
12,12,12 SS 60s,60s,60s

Best part about this workout was that one of my daughters did it with me!

**BigDad79** · 04-06-2018, 06:57 AM

04-Apr-2018

FDB - Beginner - Conditioning Workout 1

DB Thrusters - 13/40,12/40,12/40
BW Split Squats - 12,15,13
Double DB Row - 52/20,62/20,64/20
Plank-Ups - 11,11,12
Russian Twists - 22,24,24
BW Reverse Lunges - 17,17,20

AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles

I have really grown to love this workout. Too bad the Intermediate stage starts next week.

**BigDad79** · 04-06-2018, 07:11 AM

05-Ap-2018

FBD - Beginner - Strength 2

Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
20lbs - 3x12 (per side) SS 135lbs - 3x12

Goblet Squat SS Overhead Walking Lunges
55lbs - 3x12 SS BW - 3x12 (each leg side)

Single DB Incline Bench Press
35lbs - 3x12 (per side)

Inverted Bar Row
BW - 12,12,12

Looking forward, very much, to getting rid of that Goblet Squat/Walking Lunge superset next week. That's a doosie!

**BigDad79** · 04-06-2018, 07:23 AM

06-Apr-2018

FDB - Beginner - Conditioning Workout 2

Superman Pushups - 11,11,11
DB Front Loaded Stepups - 13/40,12/40,12/40
Mountain Climbers - 25,30,25
Star Jump - 30,30,35
DB Bent Over Row - 58/20,58/20,60/20
Knee Grab Crunches - 12,13,12

AMRAP for 30s, rest 30s between exercises
Rest 90s between cycles
3 cycles

Great workout but I'm not going to miss Mountain Climbers!

**BigDad79** · 04-09-2018, 10:35 AM

09-Apr-2018

FDB - Intermediate - Strength Workout 1

DB Paused Bench Press SS DB Rows
10 x 45lbs SS 10 x 50lbs
10 x 50lbs SS 10 x 60lbs
10 x 50lbs SS 10 x 60lbs
10 x 50lbs SS 10 x 60lbs

Bench Dip SS Standing OH Press
10 x BW SS 10 x 45lbs
10 x BW SS 10 x 55lbs
10 x 10lbs SS 10 x 65lbs
10 x 10lbs SS 10 x 75lbs

Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
10 x 20lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW
10 x 25lbs SS 10 x BW SS 10 x BW

This workout was a doozy, especially after that last superset. The first time through a workout is always tricky. I'm looking forward to doing this one again later this week!

**BigDad79** · 04-21-2018, 11:30 AM

10-Apr-2018

FDB - Intermediate - AMRAP 1

T-Rotational Push-up - 10x
DB Front Squats - 10x (40lbs)
Alt Single Leg V-Up - 5x per side
DB Renegade Row - 5x per side (20lbs)
SL Bench Hip Hinge - 5x per side
Wall Sprints - 25x per side

25min Non-Stop
5 Rounds + 4

Beast Workout!

**BigDad79** · 04-21-2018, 11:42 AM

12-Apr-2018

FDB - Intermediate - AMRAP 2

DB Squat Curl PRess - 10x (20lbs)
Knee Tuck Jump - 10x
Plyo Pushup - 10x
Burpees - 10x
Alt Jump Lunge - 10x
Plank Ups - 10x

25min Non-Stop
4 Rounds

Another Beast Workout!

**BigDad79** · 04-21-2018, 12:04 PM

13-Apr-2018

FDB - Intermediate - Strength Workout 2

Single-Arm DB/KB Squats SS DB Side Step-Ups
10 x 30lbs SS 20 x BW
10 x 30lbs SS 20 x BW
10 x 30lbs SS 20 x 10lbs
10 x 30lbs SS 20 x 10lbs

Single Arm/Single Leg DB Deadlift SS Single Arm KB Lateral Lunge
20 x 30lbs SS 20 x 30lbs
20 x 30lbs SS 20 x 30lbs
20 x 30lbs SS 20 x 30lbs
20 x 30lbs SS 20 x 30lbs

DB-Quarter Squats SS RKC Planks
10 x 60lbs SS 60s
10 x 60lbs SS 60s
10 x 60lbs SS 60s
10 x 60lbs SS 60s

Damn! Haven't had a leg day that destroyed me like that in a while. Really enjoyed it! Totally smoked!

**BigDad79** · 04-21-2018, 12:20 PM

16-Apr-2018

Treadmill Run - 30min (2.47mi)
- Run 15min straight
- Walk 1min, Run 2min <-- 5 Rounds

Inverted Rows - 6, 6, 6, 6, 6
Push-Ups - 10, 10, 10, 10, 10
Squats - 20, 20, 20, 10, 10, 10, 10, 10

Straight Work, No Rest
Total Time: 46:25

**BigDad79** · 04-21-2018, 12:24 PM

19-Apr-2018

FDB - Home - Bodyweight Workout 2

Single Leg Hip Raise Off Bench SS Diamond Pushup
12,12,12 SS 12,12,12

V-Ups SS Rear BW Lunge
12,12,12 SS 12,12,12

Bench Dips SS Wall Sit
12,12,12 SS 60s,60s,60s

Didn't want to do it but just knocked it out...

**BigDad79** · 04-21-2018, 12:36 PM

21-Apr-2018

Treadmill Run - 30min (2.58mi)
- Run 15min straight
- Walk 1min, Run 2min <-- 5 Rounds

Assisted Pull-Ups - 10, 10, 10
Push-Ups - 10, 10, 10, 10, 10
Squats - 20, 20, 20, 10, 10, 10, 10, 10

Straight Work, No Rest
Total Time: 43:04

**BigDad79** · 04-23-2018, 04:08 AM

23-Apr-2018

Half Murph Mini-Challenge 1

Treadmill Run - 1 mile (10:08min)
Assisted Pull-Ups - 10, 5
Push-Ups - 10, 10, 10, 10
Squats - 20, 20, 20, 20, 20

Straight Work, No Rest
Total Time: 17:18

**BigDad79** · 04-29-2018, 03:47 PM

28-Apr-2018

Treadmill Run - 35min (3.23mi)
- Run 20min straight
- Walk 1min, Run 2min <-- 5 Rounds

Assisted Pull-Ups - 5, 7, 8, 5, 5, 5 (at 100lbs)
Push-Ups - 10, 10, 10, 10, 10, 10
Squats - 10, 10, 10, 10, 10, 10, 20, 30

Straight Work, No Rest
Total Time: 48:39

**BigDad79** · 04-30-2018, 03:45 AM

30-Apr-2018

Half Murph Mini-Challenge 2

Treadmill Run 1 - 0.5 mile (5:01min)
Assisted Pull-Ups - 10, 10, 10
Push-Ups - 10, 10, 10, 10, 10
Squats - 10, 10, 10, 10, 10, 20, 20, 20
Treadmill Run 2 - 0.5 mile (5:00min)

Straight Work, No Rest
Total Time: 18:56

**StinnerOzz** · 04-30-2018, 09:09 AM

A month later, how is the shoulder? Looks like you're moving along just fine!

**BigDad79** · 05-02-2018, 06:50 AM

Originally Posted by StinnerOzz

A month later, how is the shoulder? Looks like you're moving along just fine!

Hey @StinnerOzz! Shoulder's doing well! Purposely doing a lot of bodyweight work so that I don't push too fast. Looking to get a set of bodyweight pull-ups in my arsenal. How's things with you?

**BigDad79** · 05-02-2018, 06:53 AM

02-May-2018

Half Murph Week 3 Workout

Treadmill Run 1 - 1.23 mile (15:00min)
- 30s sprint on Incline 5
- 60s walk
- Repeat for 15min
Assisted Pull-Ups - 10, 10, 10, 5 (85lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 5
Squats - 10, 10, 10, 10, 10, 10, 20, 20, 20
Treadmill Run 2 - 1.15 mile (15:00min)
- 2min run
- 1min walk
- Repeat for 15min

Straight Work, No Rest
Total Time: 41:00min

**BigDad79** · 05-05-2018, 12:36 PM

04-May-2018

Half Murph Week 3 Workout

Treadmill Run 1 - 1.2 mile (15:00min)
- 20s sprint on Incline 5
- 60s walk
- Repeat for 15min
Assisted Pull-Ups - 10, 10, 10, 5 (85lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 5
Squats - 20, 20, 20, 20, ,20, 20
Treadmill Run 2 - 1.3 mile (15:00min)
- 2min run
- 1min walk
- Repeat for 15min

Straight Work, No Rest
Total Time: 38:51min

**StinnerOzz** · 05-11-2018, 09:32 PM

Originally Posted by BigDad79

Hey @StinnerOzz! Shoulder's doing well! Purposely doing a lot of bodyweight work so that I don't push too fast. Looking to get a set of bodyweight pull-ups in my arsenal. How's things with you?

Things are great in the gym. Been sick a couple times in the past month (as has the whole family) but I come back with a chip on my shoulder and get right back into it...thankfully! Avoiding the injury bug for a very long time now despite pushing things harder than I have in years (but also keeping it smart, which helps).

**BigDad79** · 05-14-2018, 06:14 PM

Originally Posted by StinnerOzz

Things are great in the gym. Been sick a couple times in the past month (as has the whole family) but I come back with a chip on my shoulder and get right back into it...thankfully! Avoiding the injury bug for a very long time now despite pushing things harder than I have in years (but also keeping it smart, which helps).

It's amazing how much smarter we get the older we get...my ego would be back to benching heavy already ten years ago.

**BigDad79** · 05-14-2018, 06:16 PM

07-May-2018

Half Murph Mini-Challenge 3

Treadmill Run 1 - 0.5 mile (4:56min)
Assisted Pull-Ups - 10, 10, 12 (75lbs)
Push-Ups - 10, 10, 10, 10, 10, 5
Squats - 20, 20, 20, 20, 20, 10
Treadmill Run 2 - 0.5 mile (5:00min)

Straight Work, No Rest
Total Time: 18:00

**BigDad79** · 05-14-2018, 06:19 PM

07-May-2018

Half Murph Mini-Challenge 4

Treadmill Run 1 - 0.5 mile (4:55min)
Assisted Pull-Ups - 10, 10, 10, 5 (55lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 5
Squats - 20, 20, 20, 20, 20, 20
Treadmill Run 2 - 0.5 mile (4:54min)

Straight Work, No Rest
Total Time: 18:25

**BigDad79** · 05-17-2018, 10:15 AM

16-May-2018

Half Murph Week 5 Workout

Treadmill Run 1 - 1.52 miles (20:00min)
- 20s sprint on Incline 5
- 60s walk
- Repeat for 20min
Assisted Pull-Ups - 10, 10, 10, 5, 5, 5 (85lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10
Squats - 20, 20, 20, 20, 20, 20, 20
Treadmill Run 2 - 2.0 miles (15:00min)
- 2min run
- 1min walk
- Repeat for 20min

Straight Work, No Rest
Total Time: 57:59min

**BigDad79** · 05-18-2018, 06:16 AM

18-May-2018

Half Murph Week 5 Workout

Treadmill Run 1 - 1.62 miles (20:00min)
- 20s sprint on Incline 5
- 60s walk
- Repeat for 20min
Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5 (70lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10
Squats - 20, 20, 20, 20, 20, 20, 10
Treadmill Run 2 - 2.0 miles (22:12min)
- 2min run
- 1min walk

Straight Work, No Rest
Total Time: 54:25min <-- 3:34 faster than last time!

**BigDad79** · 05-22-2018, 06:20 AM

21-May-2018

Half Murph Mini-Challenge 5

Treadmill Run 1 - 0.5 mile (4:52min)
Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5 (70lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 10, 5
Squats - 20, 20, 20, 20, 20, 20, 5
Treadmill Run 2 - 0.5 mile (4:38min)

Straight Work, No Rest
Total Time: 20:54

**BigDad79** · 05-25-2018, 02:11 PM

23-May-2018

Half Murph Week 6 Workout

Treadmill Run 1 - 0.5 miles (4:54min)
Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (55lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 5
Squats - 20, 20, 20, 20, 20, 20, 20, 5
Treadmill Run 2 - 0.5 miles (4:34min)

Straight Work, No Rest
Total Time: 24:48min

**BigDad79** · 05-25-2018, 02:20 PM

25-May-2018

Half Murph Week 6 Workout

Treadmill Run 1 - 0.5 miles (4:50min)
Assisted Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5 (55lbs)
Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 5
Squats - 20, 20, 20, 20, 20, 20, 20, 5
Treadmill Run 2 - 0.5 miles (4:30min)

Straight Work, No Rest
Total Time: 25:30min

**BigDad79** · 05-28-2018, 06:27 AM

28-May-2018

Half Murph Challenge

Treadmill Run 1 - 0.5 miles (4:51min)
Pull-Ups - 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
Push-Ups - 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Squats - 20, 20, 20, 20, 20, 20, 20, 10
Treadmill Run 2 - 0.5 miles (4:32min)

Straight Work, No Rest
Total Time: 26:53min

Great workout and great plan. I went from being able to do zero pull-ups to being able to do 5 horrible pull-ups in a row. That's progress I guess

Thread: BigDad79's Return To Power

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