Daily Ramblings – Workout Log

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Today’s workout:

Day off. It’s been a few days since I took a break from the gym. Since I’m retired I don’t worry too much about over training, but do listen to my body.

Overtraining and the Importance of Rest Days

I cannot stress to you how important it is to really listen to your body when exercising. Your body will tell you to slow down, help you avoid injuries, and definitely tell you when it’s a good time to take a rest day. Follow your routine by all means, but don’t be afraid to take a rest day. Your body will thank you for it and you’ll see some definite gains when you get back to your workout in a day or so.

Happy Tuesday All!

I’ll see you tomorrow…

 

 

Daily Ramblings – Daily Quote

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Today’s Quote:

“Good things come to people who wait, but better things come to those who go out and get them.” – Anonymous

This is a great quote and so apropos, considering the last few quotes I’ve posted. This is about truly committing to doing something and going for it. This applies to everything.

Sure, you can wait for the right person to come into your life, but why wait? If you are interested in finding a guy or gal, start going after it. You can use dating apps, visit places the people you would like to meet frequent, or even just reach out to your network and notify those closest to you to keep an eye out for someone who might be looking as well.

The same thing goes for anything else. You won’t achieve what you want or get what you want by waiting for it. Decide what you want, set a plan of action, and execute. You’ll be amazed at what you can accomplish if you put your mind to it and avoid over thinking it.

Happy Tuesday all!

See you tomorrow…

Daily Ramblings – Daily Quote

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Today’s Quote:

“The way to get started is to quit talking and begin doing.” – Walt Disney

Disney hits in on the head with this quote. This quote leads me in many directions, but I’ll stay on point to remain brief. Talking without doing or dreaming without planning are all great examples of procrastination. How many people talk about their New Year’s resolutions only to figure out about this time of year that they haven’t taken any action to achieve what they set out to?

Why does this happen? I think much of it is due to the societal pressure placed on people in general and their need to satisfy someone else. If they are overweight, maybe they commit to losing some pounds by dieting and exercise. At the gym I go to, I see this every January/February. Memberships skyrocket in December and early January as the “resolution” people show up. By March or April, they are all absent and the gym digresses to its previous population.

I think this happens because people bite off more they can chew (come into the gym too hard and fast and either injure themselves or outthink themselves and believe it is just too hard). I believe some of these people are really interested in losing the weight, but lose interest when it begins to get tough (body soreness, etc.). I also think some come to realize they just can’t give up drinking, smoking, or eating the high-sugar and high-processed foods they have come to enjoy.

If you are one of the folks this article describes, take a moment and really think through what happened. Are you setting goals that you are truly interested in achieving or are they someone else’s goals? What goals could you set next time that you are truly passionate about achieving?

Everyone has a passion. Everyone has an internal drive that says, “Hey, let’s do this!” The next time you set a goal, try a new approach.

  1. Choose a goal that is truly something you want, not what your peers or family want for you.
  2. Visualize what achieving your goal will feel like in advance.
  3. Incorporate as many senses in your visualization.
  4. Create a plan with achievable milestones.
  5. Start Small and build on your momentum.
  6. Share your goals with someone else.
  7. Reward yourself each time you reach one of your milestones.
  8. Write down what you will do or get for yourself when you accomplish the goal.

I am pursuing three goals for the next 13 weeks.

  1. Read three books by October.
  2. Increase my strength in the bench press, the squat, and the deadlift by 20% by October.
  3. Finish the rough draft of my technical recruiting book by October.

I hope each of you has a terrific Sunday!!

See you tomorrow…

Daily Ramblings – Workout Log

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Today’s workout!

Well, folks. Today was leg day and the final day of the “light” workout week, which is part of the Down and Up Mass program provided by Jim Stoppani @www.jimstoppani.com

Leg day focuses on Quadriceps (muscles on the front of your leg), the hamstrings (Muscles on the back of the legs), the calves and the tibialis muscles (front of shin muscles). This week is a light week, we elevated to 21-30 reps for each set, which is really tiring, particularly the front and normal squats. I take a 1-minute rest between sets and a 3-minute rest between exercises.

I hope everyone has a great Sunday!! My brother and niece are leaving tomorrow, so I’m going to join them in our living room shortly to enjoy some Sunday afternoon movie watching.

See you tomorrow!! (Workout below)

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Leg Extension 3 21-30 Legs 30/115.0 30/115.0 30/115.0 
One-Leg Leg Press 3 21-30 Legs 30/208.0 30/208.0 30/208.0 
Front Squat 3 21-30 Legs 21/50.0 21/50.0 21/50.0 
Squat 3 21-30 Legs 21/75.0 21/75.0 21/75.0 
Lying Leg Curl 3 21-30 Legs 30/40.0 30/40.0 30/40.0 
Walking Lunge 3 21-30 Legs 21/75.0 21/75.0 21/75.0 
Romanian Deadlift 3 21-30 Legs 21/80.0 21/80.0 21/80.0 
Seated Calf Raise 3 21-30 Calves 30/208.0 30/208.0 30/208.0 
Leg Press Calf Raise 3 21-30 Calves 30/208.0 30/208.0 30/208.0 
Cable Toe Raise 2 21-30 Calves 30/30.0 30/30.0

Daily Ramblings – Daily Quote

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“Define success on your own terms, achieve it by your own rules, and build a life you’re proud to live.” – Anne Sweeney

Being successful is not about what someone else tells you success is. It is what you say it is–for you. Do not let others dictate what success is for you. Success is what you want it to be.

Achieving success can be problematic, particularly if we set rules for ourselves that no one else is following. What do I mean by this statement? Think about how many people want to achieve success but only if a certain this or certain that happens. Imagine someone who is really good at sports trying to be successful at something they are not good at. This is what I mean. If I choose to be an artist and consider myself successful because I can draw what I like and enjoy the life I have, then I am a success. I do not define myself a failure because I cannot do all of the things I would like to do. I define myself a success because I am doing what I love and enjoy the life I have.

When Anne Sweeney says “…build a life you’re proud to live.”, it relates directly to the first two points she makes. It is about the life YOU are proud of, the success YOU define, and the method YOU use to attain it. If you believe you are successful and you achieved what you defined as success, how could you not be proud of this?

There are a great many things to ponder when you really dig into this quote. I hope all of my readers had a terrific Saturday!

See you tomorrow…

 

Daily Ramblings – Workout Log

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Today’s Workout!
Today I hit shoulders! It was a terrific workout today and the gym was not as crowded as I thought it would be. Tomorrow is Leg day.
See you tomorrow!!
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Lying Cable Rear Delt Flye 3 21-30 Shoulders 30/10.0 30/10.0 30/10.0 
Cable Lateral Raise 3 21-30 Shoulders 30/5.0 30/5.0 30/5.0 
Cable Front Raise 3 21-30 Shoulders 30/5.0 30/5.0 30/5.0 
Standing Dumbbell Shoulder Press Alternating Arms 3 21-30 Shoulders 30/12.5 30/12.0 30/12.0 
Barbell Shoulder Press 3 21-30 Shoulders 30/60.0 30/60.0 30/60.0 
Dumbbell Shrug 2 21-30 Traps 30/40.0 30/40.0
Barbell Shrug 3 21-30 Traps 30/150.0 30/150.0 30/150.0 
Straight-Arm Pushdown 2 21-30 Traps 30/244.0 30/244.0 
Cable Internal Rotation 2 21-30 Shoulders 30/7.5 30/7.5 
Cable External Rotation 2 21-30 Shoulders 30/7.5 30/7.5 
Hip Thrust 3 21-30 Abs 30/70.0 30/70.0 30/70.0 
Cable Crunch 3 21-30 Abs 30/70.0 30/70.0 30/70.0 
Oblique Crunch 2 21-30 Abs 30/50.0 30/50.0

Daily Ramblings – Daily Quote

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Today’s Quote:

“Things won are done, joy’s soul lies in the doing.” – William Shakespeare

I’m currently reading a book by Marcus Aurelius called “Meditations”. It is interesting to note how much of our present-day thought has been influenced by both of these men. I think that each of us should be taking the time to really plan out our actions; really watch what we are doing and accomplishing. Too many people just “wing it”. Though they may feel free, the effectiveness of these individuals is questionable.

Take the time to really plan out your day. Start today! It will make a difference in your life, knowing you are doing exactly what you planned to do. If you take this further, set a goal for a few months off and concentrate your efforts on this one goal for 12-13 weeks. You’ll be interested to know that this is the focus of one of the journals I’ll be writing about and posting here before the end of the weekend. I hope all of you can read it.

Setting goals, planning the steps to meet those goals, and accomplishing goals is a constant circle of activity. Accomplish this goal, on to the next. I hope this inspires some of you to plan each day and move closer to the things you want in life.

See you tomorrow…

Daily Ramblings – Workout Log

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Today’s workout!
Today, Back. Biceps and Calves were the focus. As you can see, we pushed to 30 reps per set. Luckily, I won’t be seeing these rep ranges again until the final week of Jim Stoppani’s Down and Up Mass program (www.jimstoppani.com).
My brother, sister, and niece are headed to Mackinac Island in Northern Michigan today. I hope everyone had a great Friday and is looking forward to a nice weekend.
See you tomorrow…
Exercise Sets Reps Muscle Group Reps x Weight
Deadlift 3 21-30 Whole Body 30/60.0 30/60.0 30/60.0 
Straight-Arm Pulldown 3 21-30 Back 30/35.0 30/35.0 30/35.0 
Wide-Grip Lat Pulldown 3 21-30 Back 30/70.0 30/70.0 30/70.0 
Standing Lat Pulldown 3 21-30 Back 30/70.0 30/70.0 30/70.0 
One-Arm Seated Cable Row 3 21-30 Back 30/27.5 30/27.0 30/27.0 
Barbell Bent-Over Row 3 21-30 Back 30/65.0 30/65.0 30/65.0 
Prone Incline Dumbbell Curl 3 21-30 Biceps 30/12.5 30/12.5 30/12.5 
Behind The Back Cable Curl 3 21-30 Biceps 30/10.0 30/10.0 30/10.0 
Preacher Curl 3 21-30 Biceps 30/30.0 30/30.0 30/30.0 
Standing Barbell Curl 3 21-30 Biceps 30/30.0 30/30.0 30/30.0 
Rope Cable Hammer Curl 2 21-30 Biceps 30/20.0 30/20.0
Barbell Wrist Curl 2 21-30 Forearms 30/30.0 30/30.0
Barbell Reverse Wrist Curl 2 21-30 Forearms 30/20.0 30/20.0
Standing Calf Raise 3 21-30 Calves 30/208.0 30/208.0 30/208.0 
Seated Calf Raise 3 21-30 Calves 30/208.0 30/208.0 30/208.0 
Cable Toe Raise 2 21-30 Calves 30/10.0 30/10.0

Daily Ramblings – Daily Quote

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Today’s Quote:

“How wonderful it is that nobody need wait a single moment before starting to improve the world.” – Anne Frank

How does one improve the world? It can be as simple as a smile, handshake, or hug. It can be a selfless act without any expectation of reward or acknowledgment. It all revolves around the practice of giving and serving others. If you are having a tough time of it, volunteer to a charity, do something, anything for someone else. By getting your mind on someone else, instead of yourself, you’ll find that your mood will lift.

For some great ideas, go to this website: https://www.randomactsofkindness.org/

It is an outstanding site filled with all kinds of ideas for doing good for others.

I wish you well on your adventure!

See you tomorrow…

Daily Ramblings – Workout Log

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Today’s workout!
Great workout today. 21-30 reps are no joke and my muscles were screaming throughout the workout. Interestingly, this is a great way to overcome a plateau and is very common in many of Jim Stoppani’s workouts.
I hope everyone had a terrific Thursday! See you tomorrow.
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Cable Crossover (High Pulley) 3 21-30 Chest 30/17.5 30/17.5 30/17.5 
Cable Crossover (Low Pulley) 3 21-30 Chest 30/7.5 30/7.5 30/7.5 
Incline Dumbbell Flye 3 21-30 Chest 30/20.0 30/20.0 30/20.0 
Dumbbell Bench Press 3 21-30 Chest 30/30.0 30/30.0 30/30.0 
Bench Press 3 21-30 Chest 21/110.0 21/110.0 21/110.0 
Dumbbell Triceps Kickback 3 21-30 Triceps 30/10.0 30/10.0 30/10.0 
Triceps Pressdown 2 21-30 Triceps 30/50.0 30/50.0
Lying Cable Triceps Extensions (Bench) 2 21-30 Triceps 21/27.5 21/27.5
Overhead Cable Triceps Extension (low pulley) 2 21-30 Triceps 30/27.5 30/27.5
Close-Grip Bench Press 3 21-30 Triceps 30/95.0 30/95.0 30/95.0 
Hip Thrust 3 21-30 Abs 30/70.0 30/70.0 30/70.0 
Crunch 3 21-30 Abs 30/1.0 30/1.0 30/1.0 
Side Plank Reach Through 2 to failure Abs   10/10.0 10/10.0