Daily Ramblings – Workout Log

Tags

Abs, Calves, Lean Body Mass, Macro App, Macro Calculator, Shoulders, tracking progress

Happy Friday!!!

Today’s workout took a whack at Shoulders, Calves, and Abs. Why I’m here let’s talk a bit about documentation. As you know, every time I post here, I post my workout routine. This is so important because it will allow you to track your progress. I track what I do every day and I also track what I eat and drink. I would highly recommend researching bodybuilding diets on Bodybuilding.com. If you are interested, you can look at the macro breakdown for using your Lean Body Mass. Click here to calculate your macros using your lean body mass vs. your total body weight.

Here’s what you should track:

• Your weight daily (weigh in each morning before you get dressed or eat)
• Your food intake
• Your water intake
• Your workout routine (weight x reps)
• Your measurements and body fat % (estimated–none of the methods are highly accurate but will get you in the ballpark).

What do I use to track my stuff?

I use an iPhone app called Macros (costs 10.00) and I use MS One Note to track my workouts. Obviously, you can use other apps or applications, but these work well for me.

Well, that’s it for today folks!

Today’s workout:

150 twisters 10lbs

Superset below (underlined)

Lateral raises 20×12; 25×12; 30×12

Dumbbell front raises 15×12; 20×12; 25×7; 20×5

Shoulder press machine 50×10; 70×12; 90×12; 110×12

Seated bent over lateral raises 10×12; 10×12; 10×12; 15×12; 15×12; 15×12; 15×12;

Standing calf raises 245×20 x 5

Sit ups 90×100; 110×40; 130×28

150 twisters 20lbs

Cardio 20 minutes Treadmill

 

See you tomorrow for Leg Day!!

Dave

Daily Ramblings – Daily Quote

Tags

Mark Twain, New Habits, Personal Change, Resistance

Today’s Quote:

“The secret of getting ahead is getting started.” – Mark Twain

When we embark on anything new, perhaps a new project, learning a new skill, or trying to install a new habit, we will always experience resistance. This resistance is natural. Our brains are wired to automate things and have a tendency of getting into a groove, much like the groves on a record. To change, we start small, stay consistent, and suddenly this new “thing” becomes a habit–your mind has automated it.

The next time you feel resistance about starting that diet, your next book, a difficult project, or learning something new–keep in mind that resistance is part of the process. Ignore the resistance and move forward. If you decide that the thing you’re doing isn’t serving you, feel free to drop it. Keep experimenting, keep trying new things, particularly those new things that will improve your life.

I hope everyone is enjoying FRIDAY!!

Until next time…

Dave

Daily Ramblings – Daily Quote

Tags

Changing gears, George Lorimor, habits, Planning, Priorities, rituals

Today’s Quote:

“You have to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimor

This reminds me of the importance of planning. Some folks like to plan at night before they go to bed, while others like to plan in the morning. Still, others who don’t plan at all and wing it throughout the day.

I like to strike a balance when I plan. I have certain priorities that I must hit every day. These priorities span reading, writing, exercising, meditating, and monitoring. Subsequently, I plan out the rituals that will allow me to do these things and only change them when I have a planned disruption (like a doctor’s appointment or a trip). Then I have to plan around these things to continue to make progress on my priorities.

From time to time my priorities change. When this is the case, I change my rituals and adjust accordingly. The key for me personally is repetition. As a military veteran, I am very used to a regimented day. Get up, physical exercise, hygiene, and breakfast, etc. (You get the idea). It is amazing how much you can do by doing just a little bit toward your goals.

I am a creature of habit. I like doing the same things at the same time of day. I’m still adjusting to my two-a-day exercise routine, but this will become a habit after a few more weeks.

Visualize what you want, plan your day to achieve the things you want, and you’ll achieve the things you focused on or at least learn more about how to get where you want to be.

Until next time…

Dave

 

Daily Ramblings – Workout Log

Tags

Capturing the spark again, Cardio, motivation, Rest Days

It’s Thursday!!

I hope you are having a terrific one.

Motivation

One of the things about daily exercise is that one day you’ll wake up and you are adamantly opposed to working out. I get it. That’s how I felt today. I had a physical a few days ago and got some shots that were overdue. Today, I woke up late and felt really wiped out. My shoulder that took the full brunt of the shots also ached more than yesterday.

So. What do you do?

You go to the gym, head to your workout room, get on your bike, walk around the block, whatever you’ve committed to. It really is that simple. Go do what you planned to do. It may not be the best workout, but you’ll feel terrific that you did it.

I knocked down one Cardio session at 12:00 Noon. I’ll head out again in an hour and do the second one.

Recovering from missed days…

If you’ve fallen off the exercise wagon and just can’t seem to make yourself go, here’s a simple exercise. If you go to a gym, just drive there. You don’t need to go in, you don’t need to any exercise, just drive there. If you’ve got a home gym, then just walk into your home gym and sit for a few minutes. Once you’ve done this for a few days, do anything regardless of how small when you get there. Maybe you walk for a minute on the treadmill or exercise bike. Maybe you do a sit up, a push-up, or one jumping jack.

Keep elevating what you do each time you hit three-five days in a row. Soon you’ll be back on track and feel terrific.

Today’s workout: (Rest Day)

20 minutes cardio x 2 (Fat loss program – HR 111).

Yesterday’s workout: (Rest Day)

20 minutes cardio x 2 (Interval level 7 and level 9)

I highly recommend the Fat loss programs on any of your aerobic equipment because it will continually increase intensity to get you to your target heart rate (HR). If you are in really good shape, it will work the hell out of you to get you to the target by increasing speed, increasing incline, etc. Great workout.

See you tomorrow.

Dave

 

Daily Ramblings – Workout Log

Tags

Back, Biceps, Cardio, Choosing a Gym, Hill program

Happy Tuesday readers!

Before I provide you my workout routine for today, I wanted to discuss a very important concept when working through a workout routine – flexibility. Today, I had a doctor’s appointment (annual physical), a friend of my parents was visiting out of town, and it threw a wrench in my workout schedule. What to do?

First, when you are selecting a gym, make sure it is open 24 hours a day. Luckily for me, both of the gyms I am a member of are. Second, particularly if you are doing two-a-day workouts like I am, is to merely adjust the workouts. Today, in light of my schedule, I combined the weight routine and both cardio workouts into one large session. I wouldn’t recommend doing this all the time, but when necessary, you do what you have to, to knock out the workout.

Selecting a Gym

Depending on where you live and the choices you have, I would recommend a few criteria:

1. Open 24 hours is huge. This will allow you all the flexibility in the world to hit your gym, regardless of family commitments, work commitments, etc.
2. Location is close to where you live or on the way to or from work. If it is a pain in the butt to get to your gym, it will give you one more reason not to go, particularly when your willpower is weak or you are just plain tuckered out from work or other life events.
3. Price is also a factor. Some gyms are very expensive and do not offer you much more than another less-priced gym. Select a gym that fits your budget but also has a good selection of weights, weight machines, and cardio equipment.
4. Select a nationally-based gym like LA Fitness, Anytime Fitness, or Planet Fitness. These are really easy to find and are typically in every major city you could ever travel to (in the U.S.). I belong to two gyms because when I am in a bulking routine I need access to really heavy weights. When I am cutting or traveling Planet Fitness fits my needs.
5. Extra Amenities. Planet Fitness has two membership levels. I have the Black membership because it gains me access to every one of their locations, free tanning, hydro and chair massages, and 50% off of the drinks they sell (water, sports drinks, etc.)

That’s it for today folks. Workout below:

150 twisters

Under grip pull down 100×12; 120×10; 140×10; 160×10;

Wide grip pull down 100×12; 120×12; 120×12;

Seated rows 100×15; 120×15; 140×12;

Vbar pull downs 100×10; 120×10; 140×10

Alt dumbbell curl 20×10; 25×12; 30×12; 35×12;

One arm preacher dumbbell curl 20×10; 25×12; 30×13; 35×9;

Spider curl 30×15; 40×15 (rest pause); 40×11

150 twisters

20 minutes cardio x 2 fat loss

 

I hope all of you had a terrific Tuesday!

See you tomorrow.

Dave

Daily Ramblings – Daily Quote – Visualization Techniques

Tags

Mary Kay Ash, Visualization Techniques

Today’s Quote:

“Every achievement, big or small, begins in your mind.” – Mary Kay Ash

This quote discusses the power of visualization. Have you ever visualized eating something and felt your saliva glands go to work? Have you ever visualized a difficult conversation and feel your stress levels increase? This is what visualization is all about. Interestingly, what you visualize can actually improve your results and help you achieve peak performance in your field (Rodriquez & Cronin, 2017).

Rodriquez and Cronin (2017) provide 3 easy visualization techniques to improve your workouts, give a good speech, and improving your eating habits. These techniques can be applied to anything. If you’ve ever watched the Olympics, is no longer uncommon to see these athletes go through their routines mentally before they execute—this is because it works!!

If you are interested in this article, use the link below and take a peak. They give you excellent action steps to begin using visualization in your life.

Until next time…

Dave

Reference

Rodriguez, T. & Cronin, B. (2017). 3 easy visualization techniques. Retrieved from https://www.realsimple.com/health/mind-mood/emotional-health/visualization-techniques#mental-visualization

Daily Ramblings – Workout Log

Tags

12-week transformation, Bodybuilding, Cardio training, Fat loss workout, Hill workout, Kris Gethin, Treadmill

Happy Monday everyone!

Today’s workout was the commencement of week 3 of Kris Gethin’s 12-week Transformation. This workout really worked chest and triceps. This workout also requires 2 20-minute sessions of cardio.

Saw my first dip in weight this week at 243 (down from 245). The key to weight loss is to lose about 1-2 pounds per week. This is the healthy way to lose weight as any weight you lose will actually stay off.

I also discovered an interesting way to calculate my macros, using my lean body mass (LBM) versus total body weight. You may want to look into this, particularly if you are heavy like me. This new technique also utilizes what is called “carb cycling”. On heavy training days (weightlifting) carb intake is high, with protein staying the same, and fat intake somewhat low. On rest days, carbs go down, protein stays the same, and fat increases. I’ll keep you posted on how it goes.

Anytime you add cardio to your routine it is highly likely you will lose some muscle. That’s ok. This is what happens when you begin your journey to lose weight. You may even see some strength loss while you move through your individual program.

If you would like to check out Kris Gethin’s 12-week transformation or any of his other workout routines you can find them on www.bodybuilding.com. On this site, you’ll have access to a supplement store, tons of articles on nutrition, supplementation, weightlifting techniques, and much more. You can also download their app to your mobile device. Their apps are available in both the Google App store and iTunes.

One thing I like about this workout routine so far is the variety of exercises and routines. This workout is far from static. I have not had the same workout for any body parts since the beginning. The workout continues to elevate intensity each week. Cardio is not mandated to one type of exercise. I currently use the treadmill for my cardio work, but you could use a bicycle, take a walk, use an elliptical, or any other type of cardio event. I am currently using a mix of fat loss cardio on the treadmill and a low-intensity interval workout called “Hill” on the treadmill I use.

Another thing I’d like to mention is the use of a gym. I currently belong to two different gyms. The first is cutting edge, which is only located in my hometown of Port Huron, Michigan. The second is Planet Fitness. I chose to get this second membership because I want to be able to get to the gym wherever I am. Planet Fitness has a lot of locations, near both of my siblings, who are located in Michigan and Arizona.

Cutting Edge is for the traditional bodybuilder. They have dumbbells that range up to 150lbs and start at 5lbs. They also have a wide variety of benches, Smith racks, etc. for the serious bodybuilder. Planet fitness’s dumbbell rack is limited to 70lbs.

I hope everyone is having a terrific Monday! My workouts are in the bag. Now it’s just the eating that I require to hit my macros.

Today’s workout:

Dumbbell press 60×10; 60×10; 65×8; 70×8

Straight arm dumbbell pullover 45×10; 50×10; 50×10

Incline dumbbell fly 40×12; 50×12; drop set 40×14

Cable rope overhead triceps extension 50×12; drop 42.5×12; drop 35×12

Dips 130×12; 170×12; 210×12

Superset

Lying dumbbell triceps extension 20×15; 25×15; 25×15

Close stance push-up 1×20; 1×15; 1×15

Bench dip 1×40; 1×30; 1×20

20 minutes cardio Hill Level 7

20 minutes cardio Hill Level 9

 

Well, that’s it for today folks.

See you tomorrow.

Dave

 

Daily Ramblings – Daily Quote

Tags

Francis of Assisi, Goals, proficiency, Progression, tracking progress

Today’s Quote:

“Start by doing what’s necessary, then do what’s possible; and suddenly you are doing the impossible.” – Francis of Assisi

This quote speaks to our ability to naturally progress. We can progress in proficiency, we can progress spiritually, we can progress physically, etc. This progression is noticeable if we pay attention and create mechanisms by which we measure our progress.

Project and Program managers measure progress by the various milestones and tasks they need to drive their teams through to attain the result of their project or program. This could be a new computer program or a new product launch. Personally, I track two things currently. My intake of food, water, and supplements. My progress in the weight room and cardio gear, along with my progress for the transformation of my body.

Whenever you start to get yourself organized the first step is always to do what is in front of you (necessary). Once we have all the necessities taken care of, we can progress to things we have been wanting to do but didn’t have time (possible). Once all of these things have been cleared from our to-do list and emptied from our brains, we begin to get more insights into even greater things we could do in the future. We never stagnate in one place—we will always move forward or move backward.

When you accomplish things, you’ll begin wanting to accomplish more challenging things. Your confidence and creativity will improve and you’ll begin doing things you never thought were possible. This is how progression works. I liken this to working out. Today I do so much weight and repetitions for a given exercise. The next time I do that exercise I should be able to do more because the body adapts. This is the same for anything you do. The more you do, the better you get, the better you get, the more you can do.

I wish all of you a terrific Sunday and steady progress towards your goals!

Until next time…

Dave

Daily Ramblings – Workout Log

Tags

Cardio, Hamstrings, Hill program, Quadriceps, Superset, Treadmill

Happy Sunday all!

Today’s workout was a leg workout, focusing on the quadriceps (front of your leg) and the hamstrings (back of leg). Supersets were the strategy today. A superset is an exercise strategy that involves working out two antagonistic muscle groups. This workout was composed of two supersets. The first was the leg extension and seated leg curl. The second is the hack squat and standing leg curl. Seems like an easy one right? The challenge with this workout is the combination of high reps per set and pushing two sets together without rest.

This is a terrific strategy to achieve muscle hypertrophy while taxing the nervous and circulatory systems.

Today’s Workout

Legs

Superset 1

Hack squat 0x50; 20×50; 40×50; 60×50

Single leg curl standing. 10×20; 20×20; 20×20; 20×20

Superset 2

Leg extension 90×20; 110×20; 130×20; 150×20

Seated leg curl 50×15; 70×15; 90×15; 110×15

20 minutes treadmill Hill program level 5

20 minutes treadmill Hill program level 7 (This will be done in approximately 4-6 hours to allow for some recovery)

 

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

Cardio, Circulatory Health, healthy living, Rest day

Today’s workout!

Today is another rest day. As you know, if you’ve been following this Workout log, my rest days are composed of two sessions of 20 minutes of cardio. I try to keep these sessions spread out with 4-5 hours between 1 session and the next.

Cardio is an important component of any exercise routine because it helps sustain the circulatory system and improves the body’s ability to process oxygen. When your body is efficient at oxygen intake and use workouts can grow in intensity and your circulatory system will not let you down.

Thanks for stopping by.

See you tomorrow!

Dave