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Daily Ramblings…

Monthly Archives: August 2017

Daily Ramblings – Daily Quote

31 Thursday Aug 2017

Posted by Dave Gardner in Uncategorized

≈ Leave a comment

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

31 Thursday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

30 Wednesday Aug 2017

Posted by Dave Gardner in Quotes

≈ 2 Comments

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

30 Wednesday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

29 Tuesday Aug 2017

Posted by Dave Gardner in Quotes

≈ Leave a comment

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

29 Tuesday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

28 Monday Aug 2017

Posted by Dave Gardner in Quotes

≈ Leave a comment

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

28 Monday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

26 Saturday Aug 2017

Posted by Dave Gardner in Quotes

≈ Leave a comment

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

26 Saturday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

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