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  1. #91
    Registered User BigDad79's Avatar
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    29-May-2018

    FDB - Beginner - Conditioning Workout 1

    DB Thrusters
    - 10/40,12/40,12/40
    BW Split Squats - 21,26,28
    Double DB Row - 64/20,70/20,72/20
    Plank-Ups - 11,11,10
    Russian Twists - 20,22,24
    BW Reverse Lunges - 16,18,18

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

    Felt good to be back to a more traditional workout. The Murph Challenge was a lot of fun but this kind of stuff is my bread and butter!
    Last edited by BigDad79; 05-29-2018 at 10:31 AM.
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  2. #92
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    31-May-2018

    FBD - Beginner - Strength 2

    DB Incline Bench Press SS Inverted Bar Row

    35lbs - 3x12 SS BW - 12,12,12

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

    Goblet Squat SS DB Overhead Walking Lunges
    55lbs - 3x12 SS 5lb - 3x12 (each leg side)

    Pull-ups / Banded Pull-ups*
    BW - 4/6, 2/8, 3/7

    * Did non-banded pull-ups to failure and then used the band to get to the full 10 reps

    I forgot what a doosie that Goblet Squat / DB OH Walking Lunge was! Tough ass workout!
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  3. #93
    Registered User BigDad79's Avatar
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    01-Jun-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 9,11,11
    DB Front Loaded Stepups - 9/40,11/40,11/40
    Mountain Climbers - 39,31,31
    Star Jump - 25,24,25
    DB Bent Over Row - 62/20,60/20,60/20
    Knee Grab Crunches - 11,12,14

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

    Feels good to be back on these conditioning workouts. Weird how they are still hard but easier at the same time.
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  4. #94
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    04-Jun-2018

    FDB - Intermediate - Strength Workout 1

    DB Paused Bench Press SS DB Rows

    10 x 55lbs SS 10 x 65lbs per side
    10 x 55lbs SS 10 x 65lbs per side
    10 x 55lbs SS 10 x 65lbs per side
    10 x 55lbs SS 10 x 65lbs per side

    Bench Dip SS Standing OH Press
    10 x BW SS 10 x 45lbs
    10 x 10lbs SS 10 x 80lbs
    10 x 10lbs SS 10 x 80lbs
    10 x 10lbs SS 10 x 80lbs

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

    Whoops! Didn't mean to do the intermediate program. Oh well, good change of pace. Kind of pissed I forgot to do pull-ups at the end.
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  5. #95
    Registered User BigDad79's Avatar
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    05-Jun-2018

    FDB - Beginner - Conditioning Workout 1

    DB Thrusters
    - 10/40,11/40,13/40
    BW Split Squats - 25,27,30
    Double DB Row - 62/20,68/20,70/20
    Plank-Ups - 11,12,13
    Russian Twists - 20/7,20/7,22/7
    BW Reverse Lunges - 18,18,20

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

    Felt tired and beat up heading in. Awesome heading out!
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  6. #96
    Registered User BigDad79's Avatar
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    08-Jun-2018

    FBD - Beginner - Strength 2

    Single DB Incline Bench Press SS Inverted Bar Row

    40lbs - 3x12 SS BW - 10lbs - 3x12

    Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
    25lbs - 3x12 SS 145lbs - 3x12

    Goblet Squat SS Overhead Walking Lunges
    60lbs - 3x12 SS 10lbs - 3x12

    Pull-ups / Banded Assisted Pull-ups
    BW - 3/7
    BW - 2/8
    BW - 3/7

    Getting back after it!
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  7. #97
    Registered User BigDad79's Avatar
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    09-Jun-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 12,12,13
    DB Front Loaded Stepups - 15/40,16/40,16/40
    Mountain Climbers - 33,36,36
    Star Jump - 38,40,40
    DB Bent Over Row - 62/20,60/20,66/20
    Knee Grab Crunches - 13,14,17

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

    Did this workout outside in the backyard with my daughter. Possibly the best workout of my life because of the company. And she loved it!
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  8. #98
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    11-Jun-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    55lbs - 3x12 SS 65lbs - 3x12
    Last set of DB Bench Presses was done with a red band around my back (extra weight at top of motion)

    DB Arnold Press SS DB Front Squat
    25lbs - 3x12 SS 90lbs - 3x12

    DB Step Ups SS Single Leg Glute Bridge
    50lbs - 3x12 SS BW - 3x12 (each per side)

    Pull-ups / Banded Pull-ups
    BW - 4 / 6
    BW - 4 / 6
    BW - 4 / 6

    Pull-ups are starting to come around. Wicked excited about that!
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  9. #99
    Registered User BigDad79's Avatar
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    12-Jun-2018

    FDB - Beginner - Conditioning Workout 1

    DB Thrusters
    - 13/40,16/40,16/40
    BW Split Squats - 25,26,30
    Double DB Row - 80/20,86/20,90/20
    Plank-Ups - 13,12,11
    Russian Twists - 25,27,27
    BW Reverse Lunges - 18,18,18

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

    Schedule got screwed up but got this in at home, outside. Great place to workout!
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  10. #100
    Registered User BigDad79's Avatar
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    14-Jun-2018

    FBD - Beginner - Strength 2


    Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift

    30lbs - 3x12 SS 150lbs - 3x12

    Incline DB Bench Press
    45lbs - 3x12

    Inverted Bar Row
    10lbs - 3x12

    Goblet Squat SS Overhead Walking Lunges
    65lbs - 3x12 SS 10lbs - 3x12

    Pull-ups / Banded Assisted Pull-ups
    BW - 3/7
    BW - 5/5
    BW - 5/5

    Used straps on both row motions and got a little more contraction. Need to balance grip work with back work.
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  11. #101
    Registered User BigDad79's Avatar
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    18-Jun-2018

    FBD - Beginner - Strength 1

    DB Bench Press SS DB 1-Arm Row

    60lbs - 3x12 SS 70lbs - 3x12

    DB Arnold Press SS DB Front Squat
    30lbs - 3x12 SS 100lbs - 3x12

    DB Step Ups SS Single Leg Glute Bridge
    60lbs - 3x12 SS BW - 3x12 (each per side)

    Pull-ups / Banded Pull-ups
    BW - 4 / 6
    BW - 6 / 4 (strapped)
    BW - 5 / 5 (strapped)
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  12. #102
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by BigDad79 View Post
    09-Jun-2018

    FDB - Beginner - Conditioning Workout 2

    Superman Pushups
    - 12,12,13
    DB Front Loaded Stepups - 15/40,16/40,16/40
    Mountain Climbers - 33,36,36
    Star Jump - 38,40,40
    DB Bent Over Row - 62/20,60/20,66/20
    Knee Grab Crunches - 13,14,17

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

    Did this workout outside in the backyard with my daughter. Possibly the best workout of my life because of the company. And she loved it!
    How old? Great to have them interested! We bring ours to the kid's room at the gym once a week or so, and he always has to run to the gym to play w/the small dumbbells before we go.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  13. #103
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    19-Jun-2018

    FDB - Beginner - Conditioning Workout 1

    DB Thrusters
    - 11/50,11,50,11/50
    BW Split Squats - 25,14,16
    Double DB Row - 78/25,72/25,80/25
    Plank-Ups - 10,10,12
    Russian Twists - 20/7,22/7,24/7
    BW Reverse Lunges - 18,18,18

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

    Just didn't have it this morning. Workout was more about getting through it than getting after it. But, it still got done. Work is work.
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  14. #104
    Registered User BigDad79's Avatar
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    Originally Posted by StinnerOzz View Post
    How old? Great to have them interested! We bring ours to the kid's room at the gym once a week or so, and he always has to run to the gym to play w/the small dumbbells before we go.
    I have twin 8yo (almost 9yo) daughters. One is a sports freak - two leagues of lacrosse, soccer, basketball and starting tennis soon. The other is a soon-to-be orange belt in jiu-jitsu (not big into team sports). The sports freak is the one who joined me. She loved it.

    By the way, I'm listening to a podcast right now where they're talking about the new book "The Ketogenic Bible" and one of the co-authors is Dr. Jacob Wilson!
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  15. #105
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by BigDad79 View Post
    I have twin 8yo (almost 9yo) daughters. One is a sports freak - two leagues of lacrosse, soccer, basketball and starting tennis soon. The other is a soon-to-be orange belt in jiu-jitsu (not big into team sports). The sports freak is the one who joined me. She loved it.

    By the way, I'm listening to a podcast right now where they're talking about the new book "The Ketogenic Bible" and one of the co-authors is Dr. Jacob Wilson!
    Cool - Good for them!

    Ha - I think I said before but I still talk to OldSchool. That's the only admin from back in the day I ever kept touch with, though Joe came to Clutch for a while (that was kinda funny, but we didn't mind)
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  16. #106
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    22-Jun-2018

    FBD - Beginner - Strength 2


    Incline DB Bench Press SS Inverted Bar Row

    45lbs - 3x12 SS 10lbs - 3x12

    Half-Kneeling DB Curl to Shoulder Press SS Romanian Deadlift
    30lbs - 3x12 SS 155lbs - 3x12

    Goblet Squat SS Overhead Walking Lunges
    65lbs - 3x12 SS 10lbs - 3x12

    Pull-ups / Banded Assisted Pull-ups
    BW - 6/4
    BW - 5/5
    BW - 5/5
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  17. #107
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    25-Jun-2018

    FDB - Intermediate - Strength Workout 1

    DB Paused Bench Press SS DB Rows

    12 x 40lbs SS 12 x 50lbs
    12 x 50lbs SS 12 x 60lbs
    12 x 60lbs SS 12 x 70lbs
    12 x 60lbs SS 12 x 70lbs

    Bench Dip SS Standing OH Press
    10 x 10lbs SS 10 x 45lbs
    10 x 25lbs SS 10 x 65lbs
    10 x 25lbs SS 10 x 85lbs
    10 x 25lbs SS 10 x 85lbs

    Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
    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
    10 x 25lbs SS 10 x BW SS 10 x BW
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    26-Jun-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
    6 Rounds
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  19. #109
    Registered User BigDad79's Avatar
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    29-Jun-2018

    FDB - Intermediate - Strength Workout 2

    Single-Arm DB/KB Squats SS DB Side Step-Ups

    10 x 30lbs SS 20 x 60lbs
    10 x 30lbs SS 20 x 60lbs
    10 x 30lbs SS 20 x 60lbs
    10 x 30lbs SS 20 x 60lbs

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

    Had to stop after this SS. I threw out my back last night training lax goalies and the DB DL's really aggrevated it. Could barely stand up on my way out the door. Arrrggghhh!
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  20. #110
    Registered User BigDad79's Avatar
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    02-Jul-Jun-2018

    FDB - Intermediate - Strength Workout 1 - Modified

    Hammer Strength Bench Press SS Hammer Strength Rows

    12 x 45lbs SS 12 x 50lbs
    12 x 55lbs SS 12 x 60lbs
    12 x 65lbs SS 12 x 70lbs
    12 x 65lbs SS 12 x 70lbs

    Bench Dip SS Seated OH Press
    10 x 10lbs SS 10 x 45lbs
    10 x 25lbs SS 10 x 65lbs
    10 x 25lbs SS 10 x 85lbs
    10 x 25lbs SS 10 x 85lbs

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

    Changed up the exercises a little bit to make sure I didn't aggrevate my back. It was still aggrevated, but not nearly as bad. Something tells me this is going to be a waiting game.
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  21. #111
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    Originally Posted by BigDad79 View Post
    29-Jun-2018

    FDB - Intermediate - Strength Workout 2

    Single-Arm DB/KB Squats SS DB Side Step-Ups

    10 x 30lbs SS 20 x 60lbs
    10 x 30lbs SS 20 x 60lbs
    10 x 30lbs SS 20 x 60lbs
    10 x 30lbs SS 20 x 60lbs

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

    Had to stop after this SS. I threw out my back last night training lax goalies and the DB DL's really aggrevated it. Could barely stand up on my way out the door. Arrrggghhh!
    Here's to a speedy recovery. Ice it up!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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    Originally Posted by StinnerOzz View Post
    Here's to a speedy recovery. Ice it up!
    Thanks brother. I went for a medical massage about a week ago and it was awesome. The woman tried to basically put my legs out of my hip socket. When she did it to my right leg, I felt whatever was jacked up get unjacked. I'm still a little sore and beat-up, but I'm definitely not nearly as bad as before. I think I might try to get another massage in and slowly get back to work in the gym.
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    Originally Posted by BigDad79 View Post
    Thanks brother. I went for a medical massage about a week ago and it was awesome. The woman tried to basically put my legs out of my hip socket. When she did it to my right leg, I felt whatever was jacked up get unjacked. I'm still a little sore and beat-up, but I'm definitely not nearly as bad as before. I think I might try to get another massage in and slowly get back to work in the gym.
    My lower back/upper hip has felt off for over a month now; one of those hip yanks sounds really good about now! You'll be back before you know it, but hopefully the downtime is minimal from this point.
    Lifting. Hockey. Headbanging.

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    16-Jul-2018

    FDB - Intermediate - Strength Workout 1

    DB Paused Bench Press SS DB Rows

    12 x 40lbs SS 12 x 50lbs
    12 x 50lbs SS 12 x 60lbs
    12 x 60lbs SS 12 x 70lbs
    12 x 60lbs SS 12 x 70lbs

    Bench Dip SS Standing OH Press
    10 x 10lbs SS 10 x 45lbs
    10 x 25lbs SS 10 x 65lbs
    10 x 25lbs SS 10 x 85lbs
    10 x 25lbs SS 10 x 85lbs

    Incline DB Hammer Curls SS Diamond Pushups SS Swiss Ball V-Ups
    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
    10 x 25lbs SS 10 x BW SS 10 x BW
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    17-Jul-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
    6 Rounds
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    19-Jul-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
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    20-Jul-2018

    FDB - Intermediate - AMRAP 1
    DB Squat-Curl-Press
    - 10x (20lbs per hand)
    Knee Tuck Jump - 10x
    Plyo Push-Ups - 10x
    Burpees - 10x
    Alternating Jump Lunge - 10x per side
    Plank-Ups - 10x

    25min Non-Stop
    5.2 Rounds
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    23-Jul-2018

    FDB - Advanced - Strength Workout 1

    Bottoms-Up KB/DB Split Squats SS Weighted Inverted Rows

    8 x 20lbs SS 8 x BW
    8 x 20lbs SS 8 x 10lbs
    8 x 20lbs SS 8 x 25lbs
    8 x 20lbs SS 8 x 25lbs

    Dips SS Half-Kneeling Anti-Rotational Cable/Band Chop
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW

    Alternating DB Chest Press
    8 x 60lbs
    8 x 60lbs
    8 x 60lbs
    8 x 60lbs

    Squats
    8 x 155lbs
    8 x 165lbs
    8 x 175lbs
    8 x 185lbs

    SQUATS! Finally back under the bar!
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    24-Jul-2018

    FDB - Advanced - Hurricane 1

    Superset 1
    • Wall Sprint - 30s
    • Decline Deep Push-Ups - 10x
    • Crunch Reach - 10x (10lbs)

    Rest - 2min

    Superset 2
    • Wall Sprint - 30s
    • DB Thrusters - 10x (15lbs DBs)
    • V-Ups - 10x

    Rest - 2min

    Superset 3
    • Wall Sprint - 30s
    • DB Alternating Rows - 10x per side (15lbs DBs)
    • Jump Squats - 10x (15lbs DBs)

    Hurricane Explanation
    • Use 2.5min to do 1 round of the first superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the first super set
    • Rest 2min
    • Use 2.5min to do 1 round of the second superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the second super set
    • Rest 2min
    • Use 2.5min to do 1 round of the third superset (3 exercises)
    • Rest in any time leftover in that 2.5 min
    • Repeat for 3 rounds of the third super set
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    26-Jul-2018

    FDB - Advanced - Strength Workout 2

    Close Grip Bench Press SS Reverse Lunge to Single Leg Deadlift

    8 x 135lbs SS 8 x 40lbs
    8 x 135lbs SS 8 x 40lbs
    8 x 135lbs SS 8 x 40lbs
    8 x 135lbs SS 8 x 40lbs

    Chin-Ups SS Stir The Pot
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW
    8 x BW SS 8 x BW

    Single Leg Yoga Push-Ups SS Rear Leg Elevated Barbell Split Squats
    8 x BW SS 8 x 95lbs
    8 x BW SS 8 x 95lbs
    8 x BW SS 8 x 95lbs
    8 x BW SS 8 x 95lbs

    Great workout! Loving it!
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