BigDad79's Return To Power

**BigDad79** · 01-25-2022, 08:04 AM

23-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
1st Phorm WOD - 20min EMOM
- 3/8mi Ride
- 20 Air Squats
- 45s Plank
- 45s Jumping Jacks
- 45s Bench Dips
10min Climb Ride
5min Cool Down Ride

**BigDad79** · 01-31-2022, 08:09 AM

24-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
20min EMOM
- 3/8mi Ride
- 20 Air Squats
- 45s Plank
- 45s Jumping Jacks
- 45s Bench Dips
10min Peloton Climb Ride
5min Peloton Cool Down Ride

**BigDad79** · 01-31-2022, 08:11 AM

25-Jan-2022

Workout 1: 45min Ruck

Workout 2:

HLE Warm-Up
Chipper For Time
- 100 Air Squats
- 80 Lunges
- 60 Sit-Ups
- 40 Push-Ups
- 20 Burpees
- 40 Push-Ups
- 60 Sit-Ups
- 80 Lunges
- 100 Air Squats

**BigDad79** · 01-31-2022, 08:13 AM

26-Jan-2022

Workout 1: 45min Ruck

Workout 2: 45min Low Impact Ride with Matt Wilpers

**BigDad79** · 01-31-2022, 08:19 AM

27-Jan-2022

Workout 1: 45min Ruck

Workout 2:

- HLE Warm-Up
3 Rounds
- 20 Sumo Squats
- 40 Reverse Lunges
- 20 Glute Bridges
- 20 Romanian DL's (DB)
- 20 High Knees
- 20 Butt Kicks
- 20 Jump Squats
REST 3min
EMOM (3 Rounds)
- OH DB Press (max)
- Hollow Rocks (max)
- Plank

**BigDad79** · 01-31-2022, 08:20 AM

28-Jan-2022

Workout 1: 45min Ruck

Workout 2: 45min Ruck

**BigDad79** · 01-31-2022, 08:26 AM

29-Jan-2022

Workout 1:

HLE Warm-Up
30min KB Workout

Workout 2: 45min ruck (post-snowstorm, post-holing entire way)

**BigDad79** · 01-31-2022, 08:32 AM

30-Jan-2022

Workout 1: 5hrs of hunting and hiking (snowshoeing)

Workout 2: 45min stretch/mobility routine

**Athena** · 02-03-2022, 08:08 AM

Lots of good stuff. How's the shoulder feeling?

~Athi

**BigDad79** · 02-14-2022, 06:22 AM

Originally Posted by Athena

Lots of good stuff. How's the shoulder feeling?

~Athi

Shoulder's feeling really good. Healing up nicely. Going to catch on posting here, but my first "real" bench workout was today and it was great.

**BigDad79** · 02-14-2022, 06:23 AM

31-Jan-2022

Workout 1: 45 min Low Impact Ride with Jenn Sherman

Workout 2: 45min ruck

**BigDad79** · 02-14-2022, 06:29 AM

01-Feb-2022

Workout 1: 45min Ruck

Workout 2: 1st Phorm WOD

Part 1 (3 Rnds)
- 30 Jump Squats
  [8]20 Burpees
-- 3 MIN REST --
Part 2 (3 Rnds)
- 30 Forward Lunges
- 20 Burpees

**BigDad79** · 02-14-2022, 06:31 AM

02-Feb-2022

Workout 1: 45min ruck

Workout 2: 45min Low Impact Ride with Jenn Sherman

**BigDad79** · 02-14-2022, 06:34 AM

03-Feb-2022

Workout 1: 45min Ruck

Workout 2: 1st Phorm WOD

Part 1 - 15min AMRAP
- 20 Cossack Lunges
- 20 Alt Leg V-Ups
- 20 Air Squats
Part 2 (3 Rnds)
- 20 Push-Ups
- 20 Plank Shoulder Taps
- 15 Hollow Rocks

**BigDad79** · 02-14-2022, 06:41 AM

04-Feb-2022

Workout 1: 45min Ruck

Workout 2: 1st Phorm WOD

HLE Warm-up
4x 4min AMRAP (2min rest between AMRAPs)
- 40 Mountain Climbers
- 20 Reverse Lunges
Core Work - 3 Rnds
- 30s Russian Twist
- 30s Flutter Kick
- 30 V-Ups
- 60s Rest

**BigDad79** · 02-14-2022, 06:44 AM

05-Feb-2022

Workout 1: 45min Ruck

Workout 2: 1st Phorm WOD

HLE Warm-up
30min KB Workout

**BigDad79** · 02-14-2022, 06:45 AM

07-Feb-2022

Workout 1: 45min Ruck

Workout 2: 45min Slow Flow Yoga with Denis Morton

**BigDad79** · 02-14-2022, 06:51 AM

[QUOTE=BigDad79;1656163193]07-Feb-2022

Workout 1: 45min Ruck

Workout 2: 1st Phorm WOD

HLE Warm-Up
Part 1 - 3 Rnds (9min cap)
- 15 Push-Ups
- Air Squats
Part 2 - 3 Rnds (9min cap)
- 20 Sit-Ups
- 50 Mountain Climbers
10 min Climb Ride with Christine D'Ercole

**BigDad79** · 02-14-2022, 06:56 AM

08-Feb-2022

Workout 1: 1st Phorm WOD

HLE Warm-Up
20min EMOM
- 25 Hip Thrusts
- 12 HR Push-Ups
- 1min Step Ups
- 1min Rest
10 min Climb Ride with Bradley Rose

Workout 2: 45min Ruck

**BigDad79** · 02-14-2022, 06:58 AM

09-Feb-2022

Workout 1: 45min ruck

Workout 2: 45min Low Impact Ride with Christine D'Ercole

**BigDad79** · 02-14-2022, 07:00 AM

10-Feb-2022

Workout 1: 45min ruck

Workout 2: 45min ruck

**BigDad79** · 02-14-2022, 07:07 AM

11-Feb-2022

Workout 1: 45min ruck
Workout 2: 1st Phorm WOD

HLE Warm-Up
Part 1 - 15min AMRAP
- 3/8mi Bike
- 30 Reverse Lunges (Right)
- 30 HR Push-Ups
- 30 Reverse Lunges (Left)
3 Rnds
- 10 Forward Lunges (per leg)
- 10 Donkey Kicks (per leg)
- 1min Plank

**BigDad79** · 02-14-2022, 07:11 AM

12-Feb-2022

Workout 1: 1st Phorm WOD

HLE Warm-Up
Part 1 - 10min AMRAP
- 20 Push-Ups
- 20 Sit-Ups
Part 2 - 10min AMRAP
- 30 Air Squats
- 30 Mountain Climbers
7min AMRAP
- 20 DB Curls (per arm - 20lbs)

Workout 2: 45min Ruck

**BigDad79** · 02-14-2022, 07:13 AM

13-Feb-2022

Workout 1: 45min ruck

Workout 2: 45min Yoga Flow with Denis Morton

**HomeGymChains** · 02-14-2022, 07:20 AM

Originally Posted by BigDad79

Shoulder's feeling really good. Healing up nicely. Going to catch on posting here, but my first "real" bench workout was today and it was great.

Glad to hear!!!

**BigDad79** · 02-14-2022, 07:24 AM

14-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 - 1x8
165lbs - 1x8
185lbs - 1x8
195lbs - 1x3
205lbs - 1x3
215lbs - 1x3

DB Bench Press
50lbs - 1x10
60lbs - 4x10

Cable Crossovers
30lbs - 1x10
20lbs - 2x10

Close Grip Bench Press
135lbs - 3x10

Underhand Tricep Extension
30lbs - 1x10
35lbs - 2x10

Face Pulls
30lbs - 1x10
35lbs - 4x10

Workout 2: 45min ruck

**BigDad79** · 02-15-2022, 06:48 AM

15-Feb-2022

Workout 1: 1st Phorm WOD
Squat
45lbs - 2x5 (w/u)
95lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 1x8
205lbs - 1x8
225lbs - 1x8
255lbs - 1x3
275lbs - 1x3
305lbs - 1x3

Leg Press
460lbs - 3x10

Forward Lunge SS Glute Bridge
BW - 3x10 SS BW - 3x10

Leg Extensions
60lbs - 3x12

Leg Curls
90lbs - 3x12

Lying Leg Raises
BW - 5x12

Workout 2: 45min ruck

**BigDad79** · 02-17-2022, 01:38 PM

16-Feb-2022

Workout 1: 1st Phorm WOD
HLE Warm Up

Sled Push
25lbs - 1x30s
45lbs - 4x30s

Walking Lunge
BW - 2x10
20lbs - 1x10

Medicine Ball Slam
8lbs - 1x10
10lbs - 1x10
15lbs - 3x10

Farmer's Carry
90lbs - 3x45s

Renegade Row
25lbs - 3x10

Workout 2: 45min ruck

**BigDad79** · 02-17-2022, 01:51 PM

17-Feb-2022

Workout 1: 1st Phorm WOD
OHP
45lbs - 2x10 (w/u)
65lbs - 1x8 (w/u)
75lbs - 1x8
85lbs - 1x8
95lbs - 1x8
105lbs - 1x3
115lbs - 1x3
125lbs - 1x3
135lbs - 1x3

DB Front Raise
15lbs - 3x15

DB Lateral Raise
15lbs - 5x15

Skullcrushers
50lbs - 5x10

Tricep Cable Extensions
50lbs - 1x12
65lbs - 2x10

Close-Grip Lat Pulldown
100lbs - 1x12
115lbs - 2x12

Workout 2: 45min ruck

**BigDad79** · 02-18-2022, 06:29 AM

18-Feb-2022

Workout 1: 1st Phorm WOD
Deadlift
135lbs - 2x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 1x6
225lbs - 1x6
245lbs - 1x6
275lbs - 1x3
315lbs - 1x3

Romanian Deadlift
135lbs - 5x10

DB Rows
45lbs - 3x10 (per side)

Wide Grip Pulldowns
115lbs - 3x10

Standing EZ-Bar Curl
50lbs - 5x10

DB Hammer Curls
15lbs - 3x10 (per side)

Ab Wheel Rollout
BW - 3x10

Workout 2: 45min ruck

Thread: BigDad79's Return To Power

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