Daily Ramblings – Daily Quote

Today’s Quote:

“God gave us the gift of life; it is up to us to give ourselves the gift of living well.” – Voltaire

That being said, I’ll be taking a few days off folks. I’ll be back on Monday. I hope everyone has a terrific weekend. I know I will…

Until next time…

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, full body workout, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Lying Cable Rear Delt Flye	4	25-30	Shoulders	30 x 5lbs 30 x 5lbs 30 x 5lbs 30 x 5lbs	30/15.0 30/15.0 30/15.0 30/15.0
Superset with			Tips
Incline Cable Flye	4	25-30	Chest	30 x 12.5lbs 30 x 12.5lbs 30 x 12.5lbs 30 x 12.5lbs	30/15.0 30/15.0 30/15.0 30/15.0
Wide-Grip Lat Pulldown	4	25-30	Back	30 x 27.5lbs 30 x 35lbs 30 x 35lbs 30 x 35lbs	30/85.0 30/85.0 30/85.0 30/85.0
Superset with			Tips
Dumbbell Overhead Extension	4	25-30	Triceps	30 x 20lbs 30 x 20lbs 30 x 20lbs 30 x 20lbs	30/35.0 30/35.0 30/35.0 30/35.0
Barbell Hack Squat	4	25-30	Legs	30 x 20lbs 20 x 20lbs 16 x 20lbs 16 x 20lbs	30/90.0 30/90.0 30/90.0 30/90.0
Superset with			Tips
Barbell Roll Out	4	to failure	Abs	7 x 30lbs 7 x 30lbs 7 x 30lbs	8/30.0 8/30.0 8/30.0 8/30.0
Barbell Shrug	4	25-30	Traps	30 x 30lbs 30 x 40lbs 30 x 40lbs 30 x 40lbs	30/165.0 30/165.0 30/165.0 30/165.0
Superset with			Tips
Straight-Arm Pushdown	4	25-30	Traps	30 x 20lbs 30 x 25lbs 30 x 25lbs 30 x 25lbs	30/144.0 30/144.0 30/144.0 30/144.0
Behind The Back Cable Curl	4	25-30	Biceps	30 x 35lbs 30 x 30lbs 30 x 30lbs 30 x 30lbs	30/10.0 30/10.0 30/10.0 30/10.0
Superset with			Tips
Cable Internal Rotation	4	25-30	Shoulders	30 x 5lbs 30 x 5lbs 30 x 5lbs 30 x 5lbs	30/15.0 30/15.0 30/15.0 30/15.0
Standing Calf Raise	4	25-30	Calves	30 x 230lbs 30 x 230lbs 25 x 230lbs 20 x 230lbs	30/245.0 30/245.0 30/245.0 30/245.0
Superset with			Tips
Standing Reverse Wrist Curl	4	25-30	Forearms	30 x 20lbs 30 x 20lbs 25 x 20lbs 30 x 20lbs	30/30.0 30/30.0 30/30.0 30/30.0

Folks! I’ll be heading out for a few days to spend some time with my sister. I will not be posting workouts during this time. I’ll be back on Monday!!

See you then…

Dave

Daily Ramblings – Daily Quote

Tags

Achievement, Perfectionism, Procrastination, Progress

Today’s Quote:

“Strive for progress, not perfection.” – Unknown

If you consider yourself a perfectionist, you’re probably very familiar with the bane of perfectionism – procrastination. It’s so easy to delay a project because it just isn’t right or you’re missing one of this or that.

The key to progress is to continue pushing along. If you achieve the goal, you won’t worry about how you got there, you’ll enjoy the satisfaction of actually achieving what you set out to do.

If you make mistakes, turn right when you were supposed to turn left, mark it down as a learning opportunity. Remember, most of the things we strive to achieve, we have never done before. Mistakes and imperfections are part of the journey.

Until next time…

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, Daily Grind, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	4	3-6	Chest	6 x 95lbs 6 x 95lbs 6 x 95lbs 6 x 95lbs	6/160.0 6/160.0 6/160.0 6/160.0
Superset with			Tips
Bent-Over Barbell Row	4	3-6	Back	6 x 95lbs 6 x 95lbs 6 x 95lbs 6 x 95lbs	6/115.0 6/115.0 6/115.0 6/115.0
Squat	4	3-6	Legs	6 x 208lbs 6 x 208lbs 6 x 208lbs 6 x 208lbs	6/160.0 6/160.0 6/160.0 6/160.0
Superset with			Tips
Dumbbell Curl	4	3-6	Biceps	6 x 20lbs 6 x 20lbs 6 x 20lbs 6 x 20lbs	6/30.0 6/30.0 6/30.0 6/30.0
Barbell Shoulder Press	4	3-6	Shoulders	6 x 90lbs 6 x 90lbs 6 x 90lbs 6 x 90lbs	6/110.0 6/110.0 6/110.0 6/110.0
Superset with			Tips
Crunch	4	3-6	Abs	6 x 1lbs 6 x 1lbs 6 x 1lbs 6 x 1lbs	6/200.0 6/200.0 6/200.0 6/200.0
Lying Triceps Extension	4	3-6	Triceps	6 x 30lbs 6 x 30lbs 6 x 30lbs 6 x 30lbs	6/60.0 6/60.0 6/60.0 6/60.0
Superset with			Tips
Prone Incline Bench Dumbbell Shrug	4	3-6	Traps	6 x 45lbs 6 x 55lbs 6 x 60lbs 6 x 65lbs	6/65.0 6/65.0 6/65.0 6/65.0
Seated Calf Raise	4	3-6	Calves	6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs	6/120.0 6/120.0 6/120.0 6/120.0
Superset with			Tips
Dumbbell Wrist Curl	4	3-6	Forearms	6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs	6/30.0 6/30.0 6/30.0 6/30.0
Cable Toe Raise	3	3-6	Calves	5 x 60lbs 5 x 60lbs 30 x 60lbs	6/70.0 6/70.0 6/70.0
Superset with			Tips
Cable External Rotation	3	3-6	Shoulders	6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs	6/20.0 6/20.0 6/20.0

Great progress across multiple exercises. The key to growing muscle is increasing the weight you lift. You may not see it in the mirror or on the scale, but you are making progress. If you can lift more, you have more muscle than you did before.

See you tomorrow…

Dave

Daily Ramblings – Daily Quote

Tags

Adapting, Dwight D. Eisenhower, Improvising, Planning, Plans, Quote, Visualizing

Today’s Quote

“Plans are nothing, planning is everything.” – Dwight D. Eisenhower

As a retired veteran, I can tell you this is absolutely true. I think the reason Eisenhower said this is that in the military, like many other organizations, plans rarely survive reality. They are a template for our actions and future moves but are just that—a template.

When we begin pushing through that plan, people will change, the weather will change, circumstances will change, and opportunities will arrive. None of these things can be foreseen; they just happen. The key to completing any plan is to adapt to changes, modify the plan as needed, and continue moving forward until the mission, project, or goal is completed. We have to plan to really iron out our thoughts and vision, but the execution always requires the ability to improvise when things don’t occur the way we planned them to.

Until next time…

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, Daily Grind, full body workout, healthy living, Jim Stoppani

Today’s workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Dips	4	25-30	Chest	30 x 54lbs 30 x 54lbs 30 x 54lbs 30 x 54lbs	25/144.0 25/144.0 25/144.0 25/144.0
Superset with			Tips
Straight-Arm Dip	4	25-30	Traps	30 x 54lbs 30 x 54lbs 30 x 54lbs 30 x 54lbs	25/144.0 25/144.0 25/144.0 25/144.0
One-Arm Smith Machine Row	4	25-30	Back	30 x 20lbs 30 x 10lbs 30 x 10lbs 30 x 10lbs	25/30.0 25/30.0 25/30.0 25/30.0
Superset with			Tips
Smith Machine Standing Calf Raise	4	25-30	Calves	30 x 10lbs 30 x 10lbs 30 x 10lbs 30 x 10lbs	25/245.0 25/245.0 25/245.0 25/245.0
Smith Machine Upright Row	4	25-30	Shoulders	30 x 10lbs 30 x 10lbs 30 x 10lbs 30 x 10lbs	25/20.0 25/20.0 25/20.0 25/20.0
Superset with			Tips
Smith Machine Hip Thrust	4	25-30	Abs	30 x 10lbs 30 x 30lbs 30 x 30lbs 30 x 30lbs	25/70.0 25/70.0 25/70.0 25/70.0
High Cable Curl	4	25-30	Biceps	30 x 5lbs 30 x 5lbs 30 x 5lbs 30 x 5lbs	25/10.0 25/15.0 25/15.0 25/15.0
Superset with			Tips
Cable Crossover (High Pulley)	4	25-30	Chest	30 x 15lbs 30 x 10lbs 30 x 5lbs 30 x 5lbs	25/15.0 25/15.0 25/15.0 25/15.0
Close-Grip Bench Press	4	25-30	Triceps	30 x 45lbs 30 x 45lbs 30 x 45lbs 30 x 45lbs	25/70.0 25/70.0 25/70.0 25/70.0
Superset with			Tips
Barbell Step-Up	4	25-30	Legs	30 x 200lbs 30 x 200lbs 30 x 200lbs 30 x 200lbs	25/245.0 25/245.0 25/245.0 25/245.0
Behind The Back Wrist Curl	4	25-30	Forearms	30 x 40lbs 30 x 40lbs 30 x 40lbs	25/45.0 25/45.0 25/45.0 25/45.0
Superset with			Tips
Back Extension	4	25-30	Back	30 x 100lbs 30 x 100lbs 30 x 100lbs	25/160.0 25/160.0 25/160.0 25/160.0

See you tomorrow!

Dave

Daily Ramblings – Daily Quote

Tags

Benjamin Disraeli, Facades, Quote, Truth

Today’s Quote

“Never apologize for showing feeling. When you do so, you apologize for the truth.” – Benjamin Disraeli

So many people shelter their true feelings, hiding behind a facade they use when in public. Why not be genuine? It is so much easier.

Acting differently than who you really are is the same as lying. Everyone figures out who you really are in time anyway. Be yourself. Those people that are truly your friends will accept you for who you are, the rest don’t care and aren’t worth the trouble.

Until next time…

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, Daily Grind, full body workout, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Reverse-Grip Bench Press	4	3-6	Chest	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/135.0 5/135.0 5/135.0 25/135.0
Superset with			Tips
Seated Barbell Curl	4	3-6	Biceps	6 x 30lbs 6 x 30lbs 6 x 30lbs 6 x 30lbs	5/50.0 5/50.0 5/50.0 25/50.0
Deadlift	4	3-6	Whole Body	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/110.0 5/110.0 5/110.0 20/110.0
Superset with			Tips
Standing Dumbbell Shoulder Press Alternating Arms	4	3-6	Shoulders	6 x 20lbs 6 x 20lbs 6 x 20lbs 6 x 20lbs	5/25.0 5/25.0 5/25.0 20/25.0
Reverse Grip Lat Pulldown	4	3-6	Back	6 x 55lbs 6 x 55lbs 6 x 55lbs 6 x 55lbs	5/120.0 5/120.0 5/120.0 21/120.0
Superset with			Tips
Triceps Pressdown	4	3-6	Triceps	6 x 25lbs 6 x 25lbs 6 x 25lbs 6 x 40lbs	5/72.5 5/72.5 5/72.5 10/72.5
Smith Machine Behind The Back Shrug	4	3-6	Traps	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/110.0 5/110.0 5/110.0 30/110.0
Superset with			Tips
Smith Machine Seated Calf Raise	4	3-6	Calves	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/60.0 5/60.0 5/60.0 30/60.0
Y-Raise	4	3-6	Traps	6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs	5/10.0 5/10.0 5/10.0 10/10.0
Superset with			Tips
Dumbbell Reverse Wrist Curl	4	3-6	Forearms	6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs	5/15.0 5/15.0 5/15.0 7/15.0
Standing Cable Oblique Pressdown	3	3-6	Abs	6 x 27.5lbs 6 x 27.5lbs 6 x 27.5lbs	5/50.0 5/50.0 30/50.0
Superset with			Tips
Cable Toe Raise	3	3-6	Calves	6 x 20lbs 6 x 20lbs 6 x 20lbs	5/60.0 5/60.0 30/60.0

See you tomorrow!!

Dave

Daily Ramblings – Daily Quote

Tags

Acts with ZERO ROI, Efficiency, Maximal Returns, Peter Drucker, Productivity, Wasting Time

Today’s Quote:

“Nothing is less productive than to make more efficient what should not be done at all.” – Peter Drucker

Wow!

Have you ever thought that you could squeeze more into your day by just being more focused and efficient? It is a nice thought, right?

Have you ever created a to do list system that is more complicated than the US tax code? I think this is what Mr. Drucker is talking about.

We all have 24 hours in a day. Some people use their time wisely, while others waste it. I think the real key to productivity is putting your efforts into tasks or projects that will maximize your return on investment (ROI). I can think of a few important things we could do each day that would provide maximal returns.

1. Physical Exercise
2. Reading
3. Writing and Learning
4. Meditating/Contemplating
5. Spending uninterrupted time with loved ones.
6. Attending Church, Temple, Mosque, or some other religious pursuit.

Can you think of any more? All of these provide significant returns for any time you invest. Can you guess what items may not bring the best long-term results?

1. Uncontrolled television viewing.
2. Uncontrolled video game playing.
3. Uncontrolled web surfing/social networking.

Notice I placed uncontrolled in front of each of these. Uncontrolled means that you will do these things in place of other more important tasks, simply because you have ZERO control over your schedule. Television, video games, and social networking rule you.

I hope everyone has a great Saturday!

Until next time…

Dave

 

Daily Ramblings – Workout Log

Tags

Daily Grind, full body workout, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Lying Cable Rear Delt Flye	4	18-20	Shoulders	20 x 12.5lbs 20 x 10lbs 20 x 7.5lbs 20 x 7.5lbs	18/15.0 18/15.0 18/15.0 30/15.0
Superset with			Tips
Incline Cable Flye	4	18-20	Chest	20 x 12.5lbs 20 x 12.5lbs 20 x 12.5lbs 20 x 12.5lbs	18/15.0 18/15.0 18/15.0 30/15.0
Wide-Grip Lat Pulldown	4	18-20	Back	20 x 10lbs 20 x 20lbs 20 x 30lbs 20 x 40lbs	18/85.0 18/85.0 18/85.0 30/85.0
Superset with			Tips
Dumbbell Overhead Extension	4	18-20	Triceps	20 x 15lbs 20 x 15lbs 20 x 15lbs 20 x 15lbs	18/40.0 18/40.0 18/40.0 30/40.0
Barbell Hack Squat	4	18-20	Legs	20 x 30lbs 20 x 30lbs 20 x 30lbs 20 x 30lbs	18/90.0 18/90.0 18/90.0 18/90.0
Superset with			Tips
Barbell Roll Out	4	to failure	Abs	20 x 30lbs 20 x 30lbs 20 x 30lbs 20 x 30lbs	7/30.0 7/30.0 7/30.0 7/30.0
Barbell Shrug	4	18-20	Traps	20 x 35lbs 20 x 35lbs 20 x 35lbs 20 x 35lbs	18/205.0 18/205.0 18/205.0 30/205.0
Superset with			Tips
Straight-Arm Pushdown	4	18-20	Traps	20 x 25lbs 20 x 25lbs 20 x 25lbs 20 x 25lbs	18/184.0 18/184.0 18/184.0 30/184.0
Behind The Back Cable Curl	4	18-20	Biceps	20 x 12.5lbs 20 x 17.5lbs 20 x 22.5lbs 20 x 27.5lbs	18/22.5 18/22.5 18/22.5 18/22.5
Superset with			Tips
Cable Internal Rotation	4	18-20	Shoulders	20 x 2.5lbs 20 x 7.5lbs 20 x 7.5lbs 20 x 7.5lbs	18/12.5 18/12.5 18/12.5 18/12.5
Standing Calf Raise	4	18-20	Calves	20 x 5lbs 20 x 5lbs 20 x 5lbs 20 x 5lbs	18/245.0 18/245.0 18/245.0 30/245.0
Superset with			Tips
Standing Reverse Wrist Curl	4	18-20	Forearms	20 x 20lbs 20 x 20lbs 20 x 20lbs 20 x 20lbs	18/30.0 18/30.0 18/30.0 30/30.0

Great workout today!

See you tomorrow!!

Dave