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Monthly Archives: July 2017

Daily Ramblings – Daily Quote

31 Monday Jul 2017

Posted by Dave Gardner in Quotes

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Achievement, Attention to Detail, Ayn Rand, Competition, Contribution, creativity, motivation, Putting Love into the smallest task

Today’s Quote:

“A creative man is motivated by the desire to achieve, not by the desire to beat others.” – Ayn Rand

So many people confuse these two things. A desire to achieve is a way to improve oneself. The desire to beat others can sometimes undermine your ability to improve yourself because the competition may not be strong enough.

Improving yourself is so much more satisfying in my opinion. To read one more book, lift more weight, write more words, lose body fat %, or even learn something new. These are all examples of ways to improve by beating your old “record”.

Don’t worry about the other people in your life. They have their own goals, dreams, aspirations, etc. They have their own talents and strengths. I believe we are all unique and put on this Earth to add value by applying our talents to the problems we and society face. Whether you are in the military, the medical field, studying at the University, or any number of positions, we all have a function that is needed by our fellow man.

Do the best you can. Use what you have. Put love into all you do. Pay attention to the smallest details. If you do these things you will always be improving yourself. By improving yourself you can serve others more effectively and efficiently.

I hope you have a terrific Monday!

Until next time…

Daily Ramblings – Workout Log

31 Monday Jul 2017

Posted by Dave Gardner in Workout Routine

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Abdominals, Back, Calves, Hamstrings, Obliques, Quadriceps, tibialis, triceps

Last two day’s workouts:

Chest and Triceps Day
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Cable Crossover (High Pulley) 3 12-15 Chest 15 x 25lbs
15 x 25lbs
15 x 25lbs
12/30.0 12/30.0 15/30.0 
Cable Crossover (Low Pulley) 3 12-15 Chest 15 x 10lbs
15 x 10lbs
15 x 10lbs
15/12.5 15/12.5 30/12.5 
Incline Dumbbell Flye 3 12-15 Chest 15 x 35lbs
15 x 35lbs
15 x 35lbs
12/40.0 12/40.0 20/40.0 
Dumbbell Bench Press 3 12-15 Chest 15 x 40lbs
15 x 40lbs
15 x 40lbs
12/45.0 12/45.0 30/45.0 
Bench Press 3 12-15 Chest 15 x 105lbs
15 x 105lbs
15 x 105lbs
12/130.0 12/130.0 18/130.0 
Dumbbell Triceps Kickback 3 12-15 Triceps 15 x 12.5lbs
15 x 12.5lbs
15 x 12.5lbs
12/15.0 12/15.0 30/15.0 
Triceps Pressdown 2 12-15 Triceps 15 x 57.5lbs
15 x 57lbs
12/62.5 30/62.5
Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps 15 x 35lbs
15 x 35lbs
12/40.0 30/40.0
Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps 15 x 35lbs
15 x 35lbs
12/40.0 30/40.0
Close-Grip Bench Press 3 12-15 Triceps 15 x 95lbs
15 x 95lbs
15 x 95lbs
12/100.0 12/100.0 30/100.0 
Hanging Leg Raise 3 12-15 Abs 15 x 1lbs
15 x 1lbs
15 x 1lbs
12/1.0 12/1.0 25/1.0 
Decline Crunch 3 12-15 Abs 15 x 1lbs
15 x 1lbs
15 x 1lbs
12/1.0 12/1.0 30/1.0 
Side Plank Reach Through 2 to failure Abs 1 x 15lbs
1 x 15lbs
1/15.0 1/16.0
Leg Day (Sunday)
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Squat 2 9-11 Legs 11 x 110lbs
11 x 110lbs
9/130.0 9/130.0
Front Squat 2 9-11 Legs 11 x 90lbs
11 x 90lbs
9/110.0 9/110.0
Leg Press 2 9-11 Legs 11 x 250lbs
11 x 250lbs
11/270.0 11/270.0 
Leg Extension 2 9-11 Legs 11 x 145lbs
11 x 145lbs
11/160.0 11/160.0 
Walking Lunge 2 9-11 Legs 11 x 110lbs
11 x 110lbs
9/110.0 9/110.0
Romanian Deadlift 2 9-11 Legs 11 x 115lbs
11 x 115lbs
11/120.0 11/120.0 
Lying Leg Curl 2 9-11 Legs 11 x 60lbs
11 x 60lbs
11/70.0 
Seated Calf Raise 2 9-11 Calves 11 x 298lbs
11 x 298lbs
9/328.0 9/328.0
Leg Press Calf Raise 2 9-11 Calves 9/328.0 9/328.0
Cable Toe Raise 2 9-11 Calves 11 x 50lbs
11 x 50lbs
11/60.0 11/60.0

Happy Monday, Readers!!

We have 3 workouts left in the Down and Up Mass program. What will be next? I’ll keep you posted. I haven’t decided what routine I’m going to tackle next. I’ll update before I start hitting the next one.

For those of you who are interested in working out or don’t know where to start, I can’t recommend Jim Stoppani’s website enough (www.jimstoppani.com). Another great site to go to is Bodybuilding.com (www.bodybuilding.com). Bodybuilding.com is free, has tons of workouts available, tons of articles and videos on the various aspects of bodybuilding and fitness in general. It also has a store where you can buy all of your supplements. Either way, both of these websites are definitely worth your while if you are looking for some great advice and information about exercise, bodybuilding, nutrition, etc. I hope some of you follow my lead and really get moving. It will make a HUGE difference in your life and will improve every aspect of it.

See you tomorrow!!!

Daily Ramblings – Daily Quote

29 Saturday Jul 2017

Posted by Dave Gardner in Quotes

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Direction, Goal Setting, Planning, Progress

Today’s quote:

“Progress has little to do with speed, but much to do with direction.” – Author Unknown

This quote is really important because many times if we are moving too quickly without a plan of action we end up making a lot of mistakes, building out a product or deliverable of low quality, or end up in a position that we really weren’t looking to be in. How do we avoid this mistake? We plan.

Planning is the way we bring an idea into fruition. We say I want to read so many books by this date. We look at the time we are allotting ourselves and then we determine how many pages we have to read per day to achieve our goal. Let’s say we have to read 10 pages to achieve our goal. That means you have to schedule time each day to read 10 pages. Simple right?

This is the same process we can use for anything. My example is pretty simple. Some other goals or projects may be more complicated. The key is to really brainstorm and document where you are now and where you want to be. Set a realistic time frame to accomplish your goal and be flexible. You may find after a few days, for example, that the book you’re reading just isn’t interesting. Drop the book and pick up another one. Readjust the plan a bit to accommodate your new requirements and continue moving forward.

Hope everyone is having a terrific Saturday!!

Until next time…

Daily Ramblings – Workout Log

29 Saturday Jul 2017

Posted by Dave Gardner in Workout Routine

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Bodybuilding, Deltoids, Down and Up Mass, healthy living, Jim Stoppani, Shoulders, Trapezoids

Today’s workout!

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Barbell Shoulder Press 2 9-11 Shoulders 11 x 70lbs
11 x 70lbs
11/80.0 11/80.0
Seated Dumbbell Shoulder Press 2 9-11 Shoulders 11 x 30lbs
11 x 30lbs
11/35.0 11/35.0
Smith Machine Upright Row 2 9-11 Shoulders 11 x 40lbs
11 x 40lbs
11/50.0 11/50.0
Dumbbell Lateral Raise 2 9-11 Shoulders 11 x 15lbs
11 x 15lbs
11/20.0 11/20.0
Face Pull 2 9-11 Shoulders 11 x 35lbs
11 x 35lbs
11/50.0 11/50.0
Barbell Shrug 2 9-11 Traps 11 x 135lbs
11 x 135lbs
11/205.0 11/205.0
Behind The Back Barbell Shrug 2 9-11 Traps 11 x 135lbs
11 x 135lbs
11/185.0 11/185.0
Straight-Arm Pushdown 2 9-11 Traps 11 x 180lbs
11 x 180lbs
11/250.0 11/250.0
Cable External Rotation 2 9-11 Shoulders 11 x 15lbs
11 x 15lbs
11/17.5 11/17.5
Cable Internal Rotation 2 9-11 Shoulders 11 x 15lbs
11 x 15lbs
11/17.5 11/17.5
Hanging Leg Raise 2 9-11 Abs 11 x 1lbs
11 x 1lbs
11/1.0 11/1.0
Standing Cable Crunch 2 9-11 Abs 11 x 50lbs
11 x 50lbs
11/57.5 11/57.5
Cable Woodchopper 2 9-11 Abs 11 x 35lbs
11 x 35lbs
11/42.0 11/42.0

Well, folks, we are closing in on the final week for the Down and Up Mass Routine by Jim Stoppani (www.jimstoppani.com). This workout has been terrific and really helped me progress. Let’s talk about increasing your weight from workout to workout.

When I make a decision to progress from one weight to another, my decision is based on a few things. The first consideration is: Am I going to be able to preserve my form? If you have to cheat from the very first rep to get the weight to move, you’re not ready to elevate your weights just yet. The second consideration is: What rep levels am I pursuing this workout? If you are lowering your reps in an upcoming workout, you can more than likely put up more weight doing 3-5 reps than you could at 6-8, 9-11, or 12-15 reps. The key is to progress without sacrificing a full range of motion and good form for the exercise. If you jump too quickly, you will risk an injury and potentially not really work the muscle you are intending to work. Take your time. It is much better to underestimate your ability to progress than progress too quickly. Bodybuilding is a marathon, not a sprint.

I made great progress on most of my exercises this time around. Tomorrow is the last of the heavy weeks in this routine. Next week it’ll be the final stretch with 3 sets to failure. I’m going to do everything I can to just destroy my muscles.

Tomorrow is another leg day.

See you then…

Daily Ramblings – Daily Quote

28 Friday Jul 2017

Posted by Dave Gardner in Quotes

≈ 2 Comments

Tags

Anger, Choices, Contentment, Gratitude, Happiness, Quotes, Sydney Harris, Ungrateful, Unhappiness

Today’s Quote:

“When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'” – Sydney Harris

Boy, what a great quote!

This quote really alerts us to our own attitudes. I post and discuss happiness and gratitude quite a bit because these states of mind are nothing more than an attitude. If you are happy, you are grateful for all that is going on. If you are not happy or require a certain fictional condition to be happy, then you will chase that for the rest of your life. I can almost guarantee if you are not happy–you are also not grateful.

Folks that are unhappy are that way because they choose to be. For some, being unhappy is their “happy” state. It’s weird to think of it this way, but it’s true. People choose to be or feel the way they do. It is not an involuntary act. If you are sad, you choose to be. If you are angry, you choose to be. If you are unhappy, you choose to be. The same goes for happiness, contented, and grateful. They are literally nothing more than a conscious choice.

Some folks are unconscious about their attitude, mood, or general outlook on life. This is also a choice. They choose to be unaware. They are an automaton simply moving through life like an unconscious machine. This state is a hell all by itself.

Be cognizant of your attitude. If you are unhappy, it is nothing more than taking a few moments and realizing how great life is to turn that unhappiness into happiness. Everything in life involves choosing something. Choose happiness, contentment, and gratefulness. It is a great way to live a life.

Until next time…

Dave

Daily Ramblings – Workout Log

28 Friday Jul 2017

Posted by Dave Gardner in Workout Routine

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Abdominals, Back, Biceps, Calves, chest, forearms, Legs, Obliques, tibialis, triceps

Last Three Day’s Workouts:
Sorry for not being her for a day or so folks. Been busy with some other projects. Here you go!!
Back and Biceps
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Deadlift 2 9-11 Whole Body 11 x 45lbs
11 x 45lbs
11/100.0 11/100.0 
Barbell Bent-Over Row 2 9-11 Back 11 x 95lbs
11 x 95lbs
11/100.0 11/100.0 
Seated Cable Row (Close) 2 9-11 Back 11 x 100lbs
11 x 100lbs
11/105.0 11/105.0 
Wide-Grip Lat Pulldown 2 9-11 Back 11 x 100lbs
11 x 100lbs
11/105.0 
Reverse-Grip Lat Pulldown 2 9-11 Back 11 x 100lbs
11 x 100lbs
11/105.0 11/105.0 
Straight-Arm Pulldown 2 9-11 Back 11 x 40lbs
11/55.0 11/55.0
Standing Barbell Curl 2 9-11 Biceps 11 x 45lbs
11/55.0 11/55.0
Incline Dumbbell Curl 2 9-11 Biceps 11 x 20lbs
11/25.0 11/25.0
High Cable Curl 2 9-11 Biceps 11 x 10lbs
11 x 10lbs
11/15.0 11/15.0
Prone Incline Dumbbell Curl 2 9-11 Biceps 11 x 15lbs
11/20.0 11/20.0
Hammer Curl 2 9-11 Biceps 11 x 20lbs
11 x 20lbs
11/25.0 11/25.0
Barbell Wrist Curl 2 9-11 Forearms 11 x 30lbs
11 x 30lbs
11/50.0 11/50.0
Barbell Reverse Wrist Curl 2 9-11 Forearms 11 x 20lbs
11 x 20lbs
11/20.0 11/20.0
Standing Calf Raise 2 9-11 Calves 11 x 208lbs
11/298.0 11/298.0 
Seated Calf Raise 2 9-11 Calves 11 x 208lbs
11 x 208lbs
11/298.0 11/298.0 
Cable Toe Raise 2 9-11 Calves 11 x 20lbs
11 x 20lbs
11/50.0 11/50.0

Chest and Triceps

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Bench Press 2 9-11 Chest 11 x 110lbs
11 x 110lbs
9/150.0 9/150.0
Reverse-Grip Bench Press 2 9-11 Chest 11 x 80lbs
11 x 80lbs
11/90.0 11/90.0
Incline Dumbbell Press 2 9-11 Chest 11 x 40lbs
11 x 40lbs
11/50.0 11/50.0
Dumbbell Flye 2 9-11 Chest 11 x 35lbs
11 x 35lbs
11/45.0 11/45.0
Cable Crossover (High Pulley) 2 9-11 Chest 11 x 22.5lbs
11 x 22.5lbs
11/27.5 11/27.5
Close-Grip Bench Press 2 9-11 Triceps 11 x 45lbs
11 x 45lbs
11/100.0 11/100.0 
Dumbbell Overhead Extension 2 9-11 Triceps 11 x 45lbs
11 x 45lbs
11/45.0 11/45.0
Lying Triceps Extension 2 9-11 Triceps 11 x 50lbs
11 x 50lbs
11/60.0 11/60.0
Triceps Pressdown 2 9-11 Triceps 11 x 57.5lbs
11 x 57.5lbs
11/57.5 11/57.5
Dumbbell Triceps Kickback 2 9-11 Triceps 11 x 12.5lbs
11 x 12.5lbs
11/15.0 11/15.0
Smith Machine Hip Thrust 2 9-11 Abs 11 x 90lbs
11 x 90lbs
11/150.0 11/150.0 
Smith Machine Crunch 2 9-11 Abs 11 x 20lbs
11 x 20lbs
11/60.0 11/60.0
Standing Cable Oblique Pressdown 2 9-11 Abs 11 x 25lbs
11 x 25lbs
11/42.5 11/42.5

Legs

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Leg Extension 3 16-20 Legs 20 x 130lbs
20 x 130lbs
20 x 130lbs
20/130.0 20/130.0 20/130.0 
One-Leg Leg Press 3 16-20 Legs 20 x 90lbs
20 x 90lbs
20 x 90lbs
20/208.0 20/208.0 20/208.0 
Front Squat 3 16-20 Legs 20 x 60lbs
20 x 60lbs
20 x 60lbs
20/60.0 20/60.0 20/60.0 
Squat 3 16-20 Legs 20 x 80lbs
20 x 80lbs
20 x 80lbs
20/75.0 20/75.0 20/75.0 
Lying Leg Curl 3 16-20 Legs 20 x 40lbs
20 x 40lbs
20 x 40lbs
20/50.0 20/50.0 20/50.0 
Walking Lunge 3 16-20 Legs 20 x 90lbs
20 x 90lbs
20 x 90lbs
16/80.0 16/80.0 16/80.0 
Romanian Deadlift 3 16-20 Legs 20 x 90lbs
20 x 90lbs
20 x 90lbs
16/90.0 16/90.0 16/90.0 
Seated Calf Raise 3 16-20 Calves 20 x 208lbs
20 x 208lbs
20 x 208lbs
20/218.0 20/218.0 20/218.0 
Leg Press Calf Raise 3 16-20 Calves 20/218.0 20/218.0 20/218.0 
Cable Toe Raise 2 16-20 Calves 20 x 40lbs
20 x 40lbs
20/50.0 20/50.0

Daily Ramblings – Daily Quote

25 Tuesday Jul 2017

Posted by Dave Gardner in Quotes

≈ 4 Comments

Tags

Alice Morse Earle, Being Present, Living in the Moment, Quote, wisdom

Today’s Quote:

“Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why it is called the present.” – Alice Morse Earle

What wisdom right?

So many of us get wrapped up into what happened yesterday or worry about some unknown in the future, ignoring the fact that none of that has any impact unless we let it impact us. The only way to benefit from yesterday and have an effect on tomorrow is by being present. Do your best today. Focus on what you want today. Stay on task right now! If you do, you’ll find your tomorrow’s are better, your yesterday’s are great teachers, and the only control you have is your attitude about what is occurring right now.

Here’s a trite quote: “Stop and smell the roses.” Take your time, enjoy every bite of your meal, enjoy every moment with your loved one, enjoy every moment of peace when you just sit and relax.

I hope everyone has a great Tuesday!

See you tomorrow…

Daily Ramblings – Workout Log

25 Tuesday Jul 2017

Posted by Dave Gardner in Workout Routine

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Bodybuilding, Deltoids, Down and Up Mass, healthy living, Jim Stoppani, Shoulders, Trapezoids

Today’s Workout:
Today was Shoulders!
I hope everyone is having a terrific Tuesday!
See you tomorrow…
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
One-Arm Cable Rear Delt Flye 3 16-20 Shoulders 20/5.0 20/5.0 20/5.0 
Cable Lateral Raise 3 16-20 Shoulders 20 x 5lbs
20 x 5lbs
20 x 5lbs
16/10.0 16/10.0 16/10.0 
Cable Front Raise 3 16-20 Shoulders 20 x 7.5lbs
20 x 7.5lbs
20 x 7.5lbs
16/10.0 16/10.0 16/10.0 
Standing Dumbbell Shoulder Press Alternating Arms 3 16-20 Shoulders 20 x 15lbs
20 x 15lbs
20 x 15lbs
16/15.0 16/15.0 16/15.0 
Barbell Shoulder Press 3 16-20 Shoulders 20 x 70lbs
20 x 70lbs
20 x 70lbs
16/70.0 16/70.0 16/70.0 
Dumbbell Shrug 2 16-20 Traps 20 x 45lbs
20 x 45lbs
16/50.0 16/50.0
Barbell Shrug 3 16-20 Traps 20 x 155lbs
20 x 155lbs
20 x 155lbs
16/205.0 16/205.0 16/205.0 
Straight-Arm Pushdown 2 16-20 Traps 20 x 234lbs
20 x 234lbs
16/250.0 16/250.0 
Cable Internal Rotation 2 16-20 Shoulders 20 x 10lbs
20 x 10lbs
16/12.5 16/12.5
Cable External Rotation 2 16-20 Shoulders 20 x 10lbs
20 x 10lbs
16/12.5 16/12.5
Hip Thrust 3 16-20 Abs 20 x 110lbs
20 x 110lbs
20 x 110lbs
16/1.0 16/1.0 16/1.0 
Cable Crunch 3 16-20 Abs 20 x 70lbs
20 x 70lbs
20 x 70lbs
16/80.0 16/80.0 16/80.0 
Oblique Crunch 2 16-20 Abs 20 x 1lbs
20 x 1lbs
20/10.0 20/10.0

Daily Ramblings – Daily Quote

24 Monday Jul 2017

Posted by Dave Gardner in Quotes

≈ 2 Comments

Tags

Dr. Stephen Covey, Fountain of Good, Marcus Aurelias, Spark of God

Today’s Quote:

“Look within. Within is the fountain of good and it will ever bubble up if thou wilt ever dig.” – Marcus Aurelias

You can call this fountain of good your conscience, the voice of God, the universe, etc. I believe this fountain exists in all of us. The key to utilizing this fountain is to visit it daily. I do this through meditation, but you can do it through prayer, or whatever means you utilize to quiet yourself and go inside.

Stephen Covey also tackled this in his book The 7 Habits of Highly Effective People when he discusses the internal voice we all have. The voice is clear and gets even clearer if we listen to it. Conversely, the voice will dull and become more diluted if you ignore it.

We all know what is right and wrong. When we do something right and good, you can actually “feel” it. You feel complete, connected, loved. When you do something wrong, you get this feeling in the pit of your stomach or a wave that rolls over you. Both of these feelings are not that great.

Marcus Aurelius uses the abstract word “dig” to emphasize that we have to “look” for the good in ourselves every day. We have to pay attention to the good within us. Taking this another step forward, it is also important to see the good in others. See the spark of God in them. Everyone has it, regardless of what they think about themselves. Look for it. Treat others as a spark of God. The effect it will have on you and others is quite startling.

I hope you are all having a terrific Monday.

I’ll see you tomorrow…

Daily Ramblings – Workout Log

24 Monday Jul 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

Tags

Back, Biceps, Bodybuilding, Calves, Down and Up Mass, forearms, healthy living, Jim Stoppani

Today’s Workout!

Today was Back, Biceps, Forearms, and Calves. We are in a light week again, but as we digress from the 21-30 repetition range, you’ll see weights increase. The same goes for the heavy weeks. As the repetitions increase, the weights we were at will decrease.

Weight increases = Repetitions stay the same or they decrease

Weight decreases = Repetitions stay the same or they increase

The decision to alter the weight for a particular exercise is up to you. As mentioned yesterday, the bigger muscle groups tend to be able to handle a decent increase (5-10lbs). The smaller muscle groups will only be able to handle 2.5 – 5 lb increases. This is a generalized statement, however. Your body may adapt more quickly than mine and you may be able to increase your weights even more dramatically. The key is to maintain form and a complete range of motion. Remember, in body building our goal is to destroy the muscle. Whether you destroy it with an ungodly number of repetitions or tackle heavier and heavier loads of weight, the key is to stretch the muscle adequately and contract the muscle adequately. Subsequently, a full range of motion is required to truly tax the most muscle fibers.

That’s it for today folks!

See you tomorrow for another shoulder workout.

Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Deadlift 3 16-20 Whole Body 20 x 60lbs
20 x 60lbs
20 x 60lbs
16/70.0 16/70.0 16/70.0 
Wide-Grip Lat Pulldown 3 16-20 Back 20 x 85lbs
20 x 85lbs
20 x 85lbs
20/85.0 20/85.0 20/85.0 
Standing Lat Pulldown 3 16-20 Back 20 x 70lbs
20 x 70lbs
20 x 70lbs
20/85.0 20/85.0 20/85.0 
One-Arm Seated Cable Row 3 16-20 Back 20 x 35lbs
20 x 35lbs
20 x 35lbs
20/35.0 20/35.0 20/35.0 
Barbell Bent-Over Row 3 16-20 Back 20 x 85lbs
20 x 85lbs
20 x 85lbs
20/70.0 20/70.0 20/70.0 
Prone Incline Dumbbell Curl 3 16-20 Biceps 20 x 15lbs
20 x 15lbs
20 x 15lbs
20/15.0 20/15.0 20/15.0 
Behind The Back Cable Curl 3 16-20 Biceps 20 x 10lbs
20 x 10lbs
20 x 10lbs
20/15.0 20/15.0 20/15.0 
Preacher Curl 3 16-20 Biceps 20 x 30lbs
20 x 30lbs
20 x 30lbs
20/40.0 20/40.0 20/40.0 
Standing Barbell Curl 3 16-20 Biceps 20 x 35lbs
20 x 35lbs
20 x 35lbs
20/40.0 20/40.0 20/40.0 
Rope Cable Hammer Curl 2 16-20 Biceps 20 x 25lbs
20 x 25lbs
20/30.0 20/30.0
Barbell Wrist Curl 2 16-20 Forearms 20 x 20lbs
20 x 20lbs
20/40.0 20/40.0
Barbell Reverse Wrist Curl 2 16-20 Forearms 20 x 20lbs
20 x 20lbs
20/20.0 20/20.0
Standing Calf Raise 3 16-20 Calves 20 x 208lbs
20 x 208lbs
20 x 208lbs
20/208.0 20/208.0 20/208.0 
Seated Calf Raise 3 16-20 Calves 20 x 208lbs
20 x 208lbs
20 x 208lbs
20/208.0 20/208.0 20/208.0 
Cable Toe Raise 2 16-20 Calves 20 x 15lbs
20 x 15lbs
20/40.0 20/40.0

 

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