BigDad79's Return To Power

**BigDad79** · 11-02-2021, 06:34 AM

01-Nov-2021

1st Phorm WOD

Push-Ups
BW - 3x15

Bent-over DB Row
20lbs - 3x10

Air Squat - 3s hold at bottom
BW - 3x15

Standing Single Leg Calf Raise
BW - 3x15 (per leg)

Lying Leg Raise + Pulse at 90-degrees
BW - 3x10

Sit-Ups
BW - 3x20

Bottom-Up KB Press
15lbs - 1x10 (per side)

Half Kneeling KB Windmill
15lbs - 1x10 (per side)

L-Sit Press
15lbs - 1x10 (per side)

Bent Over Row w/Posterior Expansion
15lbs - 1x10 (per side)

**BigDad79** · 11-02-2021, 06:38 AM

02-Nov-2021

1st Phorm WOD

Warm-Up
2 Rounds
- 250m Row
- 5 Lunges (per leg)
- 10 Banded Good Mornings
- 10 Push-Ups
- 10 Banded Pull Aparts
- 30s Hip Flexor Stretch (per side)

Every 2 Minute On The Minute (E2MOM) - 3 Rounds
- 400m Row
- 25 Dips
- 30 Calorie Rogue Echo Bike
- 30 Laying Leg Raises
- 10 30lbs Renegade Rows (Push-Up, Row Right, Push-Up, Row Left = 1 Rep)

**BigDad79** · 11-05-2021, 12:52 PM

03-Nov-2021

1st Phorm WOD

Push-Ups
BW - 3x15

Bent-over DB Row
20lbs - 3x10

Diamond Push-Ups
BW - 3x10

Air Squat - 3s hold at bottom
BW - 3x15

Standing Single Leg Calf Raise
BW - 3x15 (per leg)

Forward Lunges
3/20 (10 per leg)

Lying Leg Raise + Pulse at 90-degrees
BW - 3x10

Sit-Ups
BW - 3x20

**BigDad79** · 11-05-2021, 01:07 PM

04-Nov-2021

1st Phorm WOD

Chest & Tri's

DB Bench Press
50lbs - 2x10 (w/u)
50lbs - 2x10
60lbs - 1x8
75lbs - 1x6

Pec Dec SS DB Kickbacks
70lbs - 1x10 SS 20lbs - 1x10
80lbs - 1x10 SS 20lbs - 1x10
90lbs - 1x10 SS 20lbs - 1x10

Cable Crossovers
25lbs - 1x10
30lbs - 3x10

Dips
BW - 4x10

Skullcrushers SS Push-Ups
50lbs - 3x10 SS BW - 3x10

Bench Press
155lbs - 4x8

Tricep Extensions
35lbs - 1x10
40lbs - 1x10
45lbs - 1x10

**BigDad79** · 11-05-2021, 01:11 PM

05-Nov-2021

1st Phorm WOD

Warm-Up
2 Rounds
- 250m Row
- 5 KB Swings
- 10 Banded Pull Aparts
- 3 KB Rows (per side)
- 30s Banded OH Shoulder Stretch

AMRAP - 6.2+ Rounds
- 5 Banded Pullups
- 10 Box Jumps (24")
- 15 Thrusters (25lbs DBs)

**BigDad79** · 11-09-2021, 05:26 AM

06-Nov-2021

1st Phorm WOD

Cardio
For 25min
- Fast Walk for 60s (3.6 on treadmill)
- Sprint for 30s (8.1 on treadmill)

Shoulders & Bi's

DB Military Press
25lbs - 2x10 (w/u)
30lbs - 1x10
40lbs - 1x10
45lbs - 1x8
50lbs - 2x6

BB Curl SS DB Hammer Curls
60lbs - 4x10 SS 20lbs - 4x10

DB Front Raise SS DB Lateral Raise
17.5lbs - 4x10 SS 17.5lbs - 4x10

Military Press - Machine
70lbs - 1x10
75lbs - 3x10

Arnold Presses
32.5lbs - 4x10

Cable Curls
35lbs - 1x10
40lbs - 3x10

**BigDad79** · 11-09-2021, 05:39 AM

08-Nov-2021

1st Phorm WOD

Warm-Up - 15 min Low Impact Ride with Matt Wilpers (on Peloton)

Push-Ups
BW - 4x15

Bent-over DB Row
20lbs - 4x15

Diamond Push-Ups
BW - 4x10

Air Squat - 3s hold at bottom
BW - 4x20

Standing Single Leg Calf Raise
BW - 4x15 (per leg)

Forward Lunges
BW - 4x20 (10 per leg)

Lying Leg Raise + Pulse at 90-degrees
BW - 4x15

Sit-Ups
BW - 4x20

**BigDad79** · 11-09-2021, 05:44 AM

09-Nov-2021

1st Phorm WOD

Warm-Up
2 Rounds
- 250m Row
- 5 Lunges (per leg)
- 5 Step-Ups (per leg)
- 10 Banded GMs
- 10 Push-Ups
- 10 Banded Pull Aparts
- 30s Hip Flexor Stretch (per leg)

"Fight Gone Bad" EMOM
3 Rounds
1st Min - 20lbs Wall Ball AMRAP
2nd Min - 75lbs Sumo Deadlift High Pull AMRAP
3rd Min - 18" Box Jump AMRAP
4th Min - 75lbs Push Press AMRAP
5th Min - Rowing Machine Calorie AMRAP
6th Min - Rest

Each Rep (and calorie on the rower) counted as 1point.
Total Points: 242

**BigDad79** · 12-07-2021, 11:29 AM

10-Nov-2021

1st Phorm WOD

Push-Ups
BW - 4x15

Bent-over DB Row
20lbs - 4x15

Diamond Push-Ups
BW - 4x10

Air Squat - 3s hold at bottom
BW - 4x20

Standing Single Leg Calf Raise
BW - 4x15 (per leg)

Forward Lunges
BW - 4x20 (10 per leg)

Lying Leg Raise + Pulse at 90-degrees
BW - 4x15

Sit-Ups
BW - 4x20

**BigDad79** · 12-07-2021, 11:51 AM

12-Nov-2021

1st Phorm WOD

DB Bench Press
40lbs - 2x10 (w/u)
55lbs - 2x10
65lbs - 1x8
75lbs - 1x6

Pec Deck SS Tricep Kickbacks
90lbs - 3x10 SS 20lbs - 3x10

BW Dips
BW - 4x10

EZ-Bar Skullcrushers SS CG Push-Ups
50lbs - 3x10 SS BW - 3x10

Cable Pushdowns
47.5lbs - 3x10

Cable Flies
25lbs - 4x10

Bench Press
135lbs - 1x8
145lbs - 1x8
155lbs - 2x8

**BigDad79** · 12-07-2021, 12:03 PM

13-Nov-2021

1st Phorm WOD

Cardio
For 25min
- Fast Walk for 60s (3.6 on treadmill)
- Sprint for 30s (8.1 on treadmill)

Shoulders & Bi's

DB Military Press
25lbs - 2x10 (w/u)
35lbs - 1x10
45lbs - 1x10
50lbs - 1x8
55lbs - 2x6

BB Curl SS DB Hammer Curls
50lbs - 4x10 SS 20lbs - 4x10

DB Front Raise SS DB Lateral Raise
15lbs - 4x10 SS 15lbs - 4x10

Military Press - Machine
75lbs - 2x10
80lbs - 2x10

Arnold Presses
30lbs - 4x10

Cable Curls
40lbs - 4x10

**BigDad79** · 12-07-2021, 12:08 PM

17-Nov-2021

C25K - W2D1

5min Warm-Up (walk)

6 Rounds of:
- 1.5min Run
- 2min Walk

5min Cool Down (walk)

**BigDad79** · 12-07-2021, 12:29 PM

18-Nov-2021

1st Phorm WOD

DB Bench Press
40lbs - 2x10 (w/u)
55lbs - 2x10
65lbs - 1x8
75lbs - 1x6

Pec Deck SS Tricep Kickbacks
90lbs - 1x10 SS 25lbs - 1x10
105lbs - 1x10 SS 25lbs - 1x10
115lbs - 1x10 SS 25lbs - 1x10

BW Dips
BW - 4x10

EZ-Bar Skullcrushers SS CG Push-Ups
50lbs - 3x10 SS BW - 3x10

Cable Pushdowns
50lbs - 3x10

Cable Flies
25lbs - 1x10
30lbs - 1x10
35lbs - 2x10

Bench Press
135lbs - 1x8
145lbs - 1x8
155lbs - 2x8

**BigDad79** · 12-07-2021, 12:40 PM

20-Nov-2021

1st Phorm WOD

Cardio
For 25min
- Fast Walk for 60s (3.6 on treadmill)
- Sprint for 30s (8.1 on treadmill)

Shoulders & Bi's

DB Military Press
25lbs - 2x10 (w/u)
35lbs - 1x10
45lbs - 1x10
50lbs - 1x8
55lbs - 2x6

BB Curl SS DB Hammer Curls
50lbs - 4x10 SS 20lbs - 4x10

DB Front Raise SS DB Lateral Raise
15lbs - 4x10 SS 15lbs - 4x10

Military Press - Machine
80lbs - 4x10

Arnold Presses
35lbs - 4x10

Cable Curls
40lbs - 4x10

**BigDad79** · 12-07-2021, 12:44 PM

22-Nov-2021

1st Phorm WOD

Section 1
Burpees - 10x

Section 2
Burpees - 10x
Cossack Lunges - 20x

Section 3
Burpees - 10x
Cossack Lunges - 20x
Sit-Ups - 30x

Section 4
Burpees - 10x
Cossack Lunges - 20x
Sit-Ups - 30x
Plank - 60s

Section 5
Burpees - 10x
Cossack Lunges - 20x
Sit-Ups - 30x
Plank - 60s
Russian Twists - 60x

**BigDad79** · 12-07-2021, 12:48 PM

23-Nov-2021

1st Phorm WOD

30min EMOM
6 Rounds
- Min 1: 15s Plank + 5 Plank-Ups
- Min 2: 15s Bottom Squat Hold + 10 Forward Lunges
- Min 3: 15s Hollow Hold + 20 Mountain Climbers
- Min 4: 15 Burpees
- Min 5: 1min Rest

**BigDad79** · 12-07-2021, 01:11 PM

24-Nov-2021

1st Phorm WOD

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x3 (w/u)
185lbs - 3x5
195lbs - 1x5
205lbs - 1x5

DB Bench Press SS Incline DB Curls
40lbs - 1x15 SS 20lbs - 1x12
45lbs - 1x12 SS 20lbs - 1x12
55lbs - 1x10 SS 25lbs - 1x12
60lbs - 1x8 SS 20lbs - 1x12

Cable Fly - Low SS CG Push-Ups
25lbs - 1x12 SS BW - 1x12
20lbs - 2x12 SS BW - 2x12

Cable Fly
30lbs - 1x12
25lbs - 3x12

EZ Bar Curl SS EZ-Bar Reverse Curl
40lbs - 1x10 SS 30lbs - 1x10
50lbs - 2x10 SS 40lbs - 2x10

DB Hammer Curls SS Push-Ups
20lbs - 3x15 SS BW - 3x15

**BigDad79** · 12-07-2021, 01:13 PM

25-Nov-2021

C25K - W2D1

5min Warm-Up (walk)

6 Rounds of:
- 1.5min Run
- 2min Walk

5min Cool Down (walk)

**BigDad79** · 12-19-2021, 02:57 PM

27-Nov-2021

1st Phorm WOD

Cardio
For 25min
- 80 RPM pedal (on Peloton)
- 100+ RPM pedal (on Peloton)

Shoulders & Bi's

DB Military Press
35lbs - 2x10 (w/u)
45lbs - 1x12
50lbs - 1x10
55lbs - 2x8

DB Front Raise SS DB Laterial Raise
25lbs - 4x12 SS 10lbs - 4x12
DB Shrugs SS DB Bent Over Rear Delt Raise
70lbs - 4x12 SS 15lbs - 4x12

Arnold Press SS DB Upright Row
35lbs - 4x12 SS 25lbs - 4x12

Military Press - Machine
60lbs - 1x20
60lbs - 2x15

**BigDad79** · 12-19-2021, 03:20 PM

30-Nov-2021

1st Phorm WOD

Legs & Abs

Front Squat
45lbs - 2x10 (w/u)
65lbs - 1x10 (w/u)
95lbs - 1x10
105lbs - 1x8
115lbs - 1x6
135lbs - 1x4

DB Box Step-Ups
BW - 1x20
20lbs - 3x10

Leg Extension SS Leg Curls
40lbs - 1x20 SS 50lbs - 1x20
45lbs - 3x20 SS 55lbs - 3x20

Leg Press
175lbs - 4x10

Sumo Squats SS DB Standing Calf Raises
BW - 3x12 SS 90lbs - 3x20

4 Rounds
- 20 Russian Twists
- 20 Hollow Rocks
- 20 Alternating V-Ups
- 20 Front Plank Oblique Side-to-Side Taps

**BigDad79** · 12-19-2021, 03:34 PM

02-Dec-2021

1st Phorm WOD

Chest and Biceps

Bench Press
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
210lbs - 5x5

DB Bench Press SS Incline DB Curls
40lbs - 1x15 SS 20lbs - 1x12
45lbs - 1x12 SS 20lbs - 1x12
55lbs - 1x10 SS 20lbs - 1x12
60lbs - 1x8 SS 20lbs - 1x12

EZ Bar Preacher Curl SS EZ Bar Reverse Curl
50lbs - 3x10 SS 40lbs - 3x10

DB Fly SS Push-Ups
20lbs - 3x12 SS BW - 3x12

Cable Flies
30lbs - 4x12

DB Hammer Curls SS Push-Ups
20lbs - 3x15 SS BW - 3x12

**BigDad79** · 12-19-2021, 03:38 PM

03-Dec-2021

1st Phorm WOD

15 Minute AMRAP (6 Rnds)
- 20 Cossack Lunges
- 20 Alternating Leg V-Ups
- 20 Forward Lunges

3 Rounds for Quality (5:52)
- 16 Push-Ups
- 16 Pank Shoulder Taps
- 16 Hollow Rocks

**BigDad79** · 12-19-2021, 03:41 PM

04-Dec-2021

1st Phorm WOD

Cardio
For 25min
- 80 RPM pedal (on Peloton)
- 100+ RPM pedal (on Peloton)

Shoulders & Bi's

DB Military Press
35lbs - 2x10 (w/u)
45lbs - 1x12
50lbs - 1x10
55lbs - 2x8

DB Front Raise SS DB Laterial Raise
25lbs - 4x12 SS 10lbs - 4x12

DB Shrugs SS DB Bent Over Rear Delt Raise
75lbs - 4x12 SS 15lbs - 4x12

Arnold Press SS DB Upright Row
35lbs - 4x12 SS 25lbs - 4x12

Military Press - Machine
60lbs - 1x15
60lbs - 1x12
60lbs - 2x15

**BigDad79** · 12-29-2021, 06:21 AM

07-Dec-2021

1st Phorm WOD

Round 1 - 3 Rounds
- 15 Push-Ups
- 40 Air Squats

Rest - 1min

Round 2 - 3 Rounds
- 20 Sit-Ups
- 50 Mountain Climbers

**BigDad79** · 12-29-2021, 07:53 AM

08-Dec-2021

1st Phorm WOD

Squats
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
115lbs - 1x5 (w/u)
135lbs - 1x10
155lbs - 1x8
185lbs - 1x6
225lbs - 1x5

Leg Extension
70lbs - 4x10

Leg Curls
90lbs - 1x10
100lbs - 3x10

BW Step-Ups
BW - 3x20

Leg Press
175lbs - 1x10
190lbs - 3x10

Russian Twist SS Plank-Ups SS Lying Straight-Leg Raises
BW - 3x20 SS BW - 3x20 SS BW - 3x20

Sumo Squat SS Seated Calf Raises
BW - 3x12 SS 50lbs - 3x20

**BigDad79** · 12-29-2021, 07:58 AM

10-Dec-2021

1st Phorm WOD

EMOM - 4 Rounds
- Min 1 - 12cal on Assault Bike
- Min 2 - 12 Hanging Knee Raises
- Min 3 - 12 53lbs Goblet Squats
- Min 4 - 40s Row
- Min 5 - 12 Box Jumps
- Min 6 - 40s Plank
- Min 7 - Rest

**BigDad79** · 12-29-2021, 08:09 AM

11-Dec-2021

1st Phorm WOD

Strict Press
45lbs - 2x10 (w/u)
55lbs - 1x15
65lbs - 1x12
80lbs - 1x10
95lbs - 1x8

DB Front Raise SS DB Lateral Raise
15lbs - 5x10 SS 15lbs - 5x10

Machine Shoulder Press SS Bent Over DB Rear Delt Raise
70lbs - 4x10 SS 15lbs - 4x10

Arnold Presses SS Push-Ups
20lbs - 3x20 SS BW - 3x10

**BigDad79** · 12-29-2021, 08:19 AM

13-Dec-2021

1st Phorm WOD

Round 1 - 10min (6 Rounds)
- 20 Push-Ups
- 20 Sit-Ups

Rest - 3min

Round 2 - 10min (6 Rounds)
- 30 Air Squats
- 30 Leg Lifts

**BigDad79** · 12-29-2021, 08:29 AM

15-Dec-2021

1st Phorm WOD

3 Rounds
- 30 Push-Ups
- 30 Glute Bridges
- 30 Sit-Ups
- 30 Bench Dips
- 30 Air Squats
- 1min Rest

**BigDad79** · 12-29-2021, 08:39 AM

16-Dec-2021

1st Phorm WOD

4 Rounds
- 20 Jumping Squats
- 20 Reverse Sit-Ups
- 10 Split Squats (per leg)
- 45s Mountain Climbers
- 20 Box Jumps
- 30s Rest

Thread: BigDad79's Return To Power

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