Daily Ramblings – Daily Quote

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Today’s Quote:

“If we have no peace, it is because we have forgotten that we belong to each other.” – Mother Teresa

With all of the focus on racism, bigotry, and an ever greater political divide within America, it is sad to see how much time we waste on such nonsense. One side accuses the other, the other side accuses back, words are exchanged, violence erupts, and we are tortured by an inescapable dialogue on social media, the news, and everywhere else.

I think it’s high time we started to pay attention to folks like Mother Teresa.

Until tomorrow…

Dave

Daily Ramblings – Workout Log

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Today’s Workout
Chest, Triceps, and Abs
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Bench Press 4 2-5 Chest 5/180.0 5/180.0 5/180.0 13/180.0 
Incline Dumbbell Press 3 2-5 Chest 5/65.0 5/65.0 10/65.0 
Smith Machine Decline Bench Press 3 2-5 Chest 5/180.0 5/180.0 10/180.0 
Dips 4 2-5 Chest 5/280.0 5/280.0 5/280.0 6/280.0
Close-Grip Bench Press 4 2-5 Triceps 4/160.0 4/160.0 4/160.0 4/160.0
Cable Crunch 3 5-6 Abs 6/110.0 6/110.0 6/110.0 
Smith Machine Hip Thrust 3 5-6 Abs 6/170.0 6/170.0 6/170.0

Tabata (8 x 20 sec exercise by 8 x 10 sec rest)

  • Bench Press Machine
  • Abdominal Crunch Machine
  • Dip Machine

See you tomorrow!!

Dave

Daily Ramblings – Daily Quotes

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Today’s Quote:

“The best time to plant a tree was 20 years ago. The second best time is now.” – Chinese Proverb

It’s never a bad time to plant a tree. It’s never a bad time to plant and grow an idea. It’s never a bad time to cherish our loved ones. It’s never a bad time to be grateful for the life we were given and all of the lessons we have learned.

Planting a tree can be abstracted in so many ways. I think this quote has more meaning than what is in plain sight. I think this is all about taking action now, rather than later. Of course, saving for retirement 20 years ago would have been the best time–but so is right now.

The key to this quote is all about living and loving today. We all make mistakes. We all miss potential opportunities. We all take things for granted at one time or another. This is all about yesterday. A yesterday you can do nothing about.

We worry about tomorrow. We worry about our health, the planet, our government, our kids, our animals, and all the rest. We miss the current moment, worrying about yesterday or tomorrow when we should be enjoying the present moment. Relish what you are eating. Relish the moment you are with a loved one. Relish the movie you are watching. Enjoy a quiet moment listening to the wind blow through the trees or watching a bird give itself a bath or a squirrel chewing on a piece of food it found in your backyard.

All of these moments are here and then they are gone–forever. You’ll find your life is much richer if you’ll only STOP and listen, feel, smell, and see what’s happening right NOW.

Until next time…

Dave

Daily Ramblings – Daily Quote

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Today’s Quote:

“Nothing will ever be attempted if all possible objections must first be overcome.” – Samuel Johnson

Have you ever second-guessed yourself or faced internal resistance to change? Are you trying to lose weight, trying to quit smoking, or trying to minimize sugar intake? If you have tried any of these, the mind has a really good way of trying to talk you out of it.

Examples

  • Just one cigarette in the morning won’t hurt…
  • One more slice of pie, you’ve earned it…
  • Quitting tobacco will turn me into a bitch…
  • I’m not that fat…

These are just examples, but it’s interesting what the mind will come up with to avoid change, particularly a habit that invokes those oh, so pleasant chemicals that hit the brain almost immediately when you give into a craving.

I still struggle with carbohydrate intake. I love cake, desserts, pasta, bread, and all the rest. What I’m doing is minimizing my intake of carbs by reducing the amount I eat per day. Currently, I’m at 50% of my total body weight (245lbs), which equates to 124 grams of carbs per day. Each month I reduce this by 10%, the goal being 25% of my body weight in carbs per day for 6 days. I’ve learned that it’s important to have one carb-loading day per week to avoid a drop in metabolism. So my off day of Thursday is the day I do that. That day I can load all the way up to 400 grams of carbs. Frankly, I can’t eat that much, but it is nice to have that one day a week to eat a little more liberally than the rest of the week.

I hope all of you have a terrific Tuesday!!

Until next time…

Dave

 

Daily Ramblings – Workout Log

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Today’s Workout:
Legs and Shoulders
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Dumbbell Lateral Raise 3 16-20 Shoulders 16/20.0 16/20.0 20/20.0 
Barbell Front Raise 3 16-20 Shoulders 16/30.0 16/20.0 20/20.0 
Bent-Over Lateral Raise 3 16-20 Shoulders 16/15.0 16/15.0 20/15.0 
Leg Extension 3 16-20 Legs 16/170.0 16/170.0 20/170.0 
Lying Leg Curl 4 16-20 Legs 16/70.0 16/70.0 16/70.0 20/70.0
Seated Calf Raise 3 16-20 Calves 16/388.0 16/388.0 16/388.0 
Leg Press Calf Raise 3 16-20 Calves 16/388.0 16/388.0 16/388.0

Cardio

35 minutes Cascade Cardio on a Treadmill

See you tomorrow…

Dave

Daily Ramblings – Daily Quote

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Today’s Quote:

“Though no one can go back and make a brand-new start, anyone can start from now and make a brand-new ending.” – Carl Bard

As each of us pursues our dreams, we discover that making mistakes comes with the territory. These mistakes are not hindrances, but teachers. They teach us where we went wrong and give us new directions. These directions are the potential ways to continue forward.

Embrace mistakes. Mistakes are teachers. Mistakes are guides. Mistakes are the lamp posts along the unknown path to achievement.

I hope everyone is having a terrific Monday!!

Until next time…

Dave

Daily Ramblings – Daily Quote

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Today’s workout:

Chest, Triceps, and Abs.

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Incline Dumbbell Flye 3 16-20 Chest 16/35.0 16/35.0 30/35.0 
Dumbbell Flye 3 16-20 Chest 16/40.0 16/40.0 16/40.0 
Cable Crossover (High Pulley) 3 16-20 Chest 16/30.0 16/30.0 17/30.0 
Triceps Pressdown 3 16-20 Triceps 30/57.5 30/57.5 16/57.5 
Dumbbell Overhead Extension 3 16-20 Triceps 30/40.0 21/45.0 21/45.0 
Lying Cable Triceps Extensions (Bench) 3 16-20 Triceps 19/50.0 16/50.0 17/50.0 
Crunch 3 16-20 Abs 20/1.0 20/1.0 20/1.0 
Oblique Cable Crunch 3 16-20 Abs 16/70.0 16/70.0 16/70.0

Tabata

Fly Machine Tabata

Triceps Extension Machine Tabata

Crunch Machine Tabata

See you tomorrow…

Dave

Daily Ramblings – Daily Quote

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Today’s Quote:

“It’s not about ideas. It’s about making ideas happen.” – Scott Belsky

Another great quote emphasizing the importance of bringing an idea into the physical realm by taking action. You can have the best idea about a book, a business, or some goal you’ve been dreaming about. If you don’t take the actions necessary to write the book, build the business, or achieve your goal, it will NEVER happen.

Brainstorm, write down your ideas, make a plan to bring an idea to life, and BINGO! You did it!! Now go celebrate and get ready to tackle the next one.

All the best, readers!!

Happy Sunday!

Until next time…

Dave

 

Daily Ramblings – Workout Log

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Today’s Workout:
Back and Biceps
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Barbell Bent-Over Row 4 6-8 Back 6/115.0 6/115.0 6/115.0 15/115.0 
Dumbbell Row 3 6-8 Back 6/60.0 6/60.0 10/60.0 
Seated Cable Row (Close) 3 6-8 Back 6/160.0 6/160.0 15/160.0 
Barbell Shrug 4 6-8 Traps 6/255.0 6/255.0 6/255.0 15/255.0 
Standing Barbell Curl 3 6-8 Biceps 6/75.0 6/75.0 13/75.0 
Preacher Curl 3 6-8 Biceps 6/60.0 6/60.0 13/60.0 
Reverse Grip Barbell Curl 3 6-8 Biceps 6/50.0 6/50.0 13/50.0

Tabata

A tabata is 8 sets of exercise (20 seconds each set) separated by 10 seconds of rest.

  • Preacher Curl Machine Tabata
  • Seated Row Machine Tabata
  • Dumbbell Shrug Tabata

Tomorrow we will take a break from Tabata exercises and utilize 35 minutes of interval cardio on a treadmill for the next three days.

See you tomorrow!!

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Dave