19 Tuesday Sep 2017
Posted in Workout Routine
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Today’s Workout:
Today is an active rest day. It will have two 20-minute cardio sessions on a treadmill.
That’s it!
I hope everyone is having a terrific Tuesday!!
See you tomorrow…
Dave
19 Tuesday Sep 2017
Posted in Workout Routine
Today’s Quote
“You can find peace amidst the storms that threaten you.” – Joseph B. Wirthlin
All of us experience difficulties from time to time. These difficulties can range from a minor nuisance to a devastating tragedy. In most cases our emotions get the better of us, complicating the situation even further.
Have you ever heard a statement that revolves around being so (whatever the emotion) that they couldn’t think? This is exactly what happens each time our emotions get the best of us.
I do not have any suggestions as to how you personally deal with these things. All I can tell you is about my personal experience. It is simple: Do the best you can with what you have and pass off your worries to God.
I’ve found that when I let go of any attachment I have to a particular outcome, along with the subsequent worry about the future when trouble comes is very calming. After trying this a few times, I also found that I suffered less. Whatever is going to happen is going to happen. The only thing you control is how you react to these difficulties.
I live by two discovered truths:
Until next time…
Dave
18 Monday Sep 2017
Posted in Workout Routine
Tags
Bodybuilding, chest, Drop Set, Giant Set, healthy living, triceps
Today’s Workout
Chest and Triceps
Just started a second gym membership, since the one I currently use won’t be available if I travel. The membership is Planet Fitness. Not a bad gym. There’s one in my town, one 5 minutes from my sister’s house, and 20 minutes from my brother’s house. Now, I have ZERO excuses for missing a workout. Another bonus is both gyms are open 24 hours a day–sweet!!
Workout Below!
| 20 minutes cardio |
| Dumbbell press 50×10; 55×10; 60×10; 65×10; |
| Dumbbell fly 40×10; 45×10; 50×10; 55×10 |
| Triceps pushdown rope 60×10; 70×10; 85×7; 70×6; 60x 6; 50×6 (drop) |
| Reverse grip triceps pushdown 40×10; 50×10; 55×10; 50×7 (drop) |
| Cable cross over high pulley 20×10; 30×10; 35×10; 30×8 (drop) |
| Cable flys 90×10; 110×10; 130×10; 110×10 (drop) |
| Giant set 3×7 reps (all exercises below) |
| Head crusher 30×7; 40×7; 50×7 |
| Skull crusher 30×7; 40×7; 50×7 |
| Rocker 30×7; 40×7; 50×7 |
| 20 minutes cardio |
See you tomorrow for my rest day! (only 2 cardio sessions)
Dave
15 Friday Sep 2017
Posted in Workout Routine
Tags
Today’s Workout:
Shoulders, Abs, and Calves
Today’s workout was terrific! I learned that cardio should be separate from the weight routines. Subsequently, I’ll be doing 20 minutes at 3 pm and another 20 minutes at 9 pm daily.
See you tomorrow! Tomorrow is a cardio only day, so only two cardio workouts at 3 pm and 9 pm.
Dave
| Military Press | 70×12 | 90×12 | 110×12 | 110×12 |
| Lateral Raise | 20×12 | 25×12 | 30×12 | 35×12 (rest pause) |
| Upright row | 40×12 wide | 40×12 med | 40×12 close | |
| Rear Delt Raises | 55×12 | 70×12 | 85×12 | 100×12 |
| 115×12 | 115×12 (rest pause) | 100×12 | ||
| Weighted Sit up | 100×20 | 110×20 | 120×20 | |
| Seated Calf Presses | 3 x 60×20 | |||
| Standing Calf raises | 3 x 245×20 | |||
| Cardio | 2×20 minutes | separate workouts |
14 Thursday Sep 2017
Posted in Workout Routine
Today’s Workout
Back and Biceps
Good workout today!
Knocked out 20 minutes of cardio prior to the workout. One more cardio workout of 20 minutes for tonight.
See you tomorrow!!
Dave
| Underhand Cable Pull Down | 60 x 10 | 70 x 10 | 80 x 10 | 90 x 8 | |||
| Bentover Barbell Row | 95 x 10 | 105 x 10 | 115 x 10 | 125 x 10 | |||
| Hyperextension | 205 x 12 | 205 x 12 | 220 x 12 | ||||
| Straightarm Pushdown | 42.5 x 15 | 50 x 15 | 57.5 x 15 | 65 x 15 | 65 x 15 | 57.5 x 15 | 50 x 15 |
| Concentration Curls | 15 x 15 | 20 x 15 | 25 x 15 | 25 x 15 | 25 x 15 | ||
| Alternating Dumbbell Curl | 20 x 15 | 25 x 15 | 25 x 15 | ||||
| Cable Curls | 7.5 x 20 | 12.5 x 20 | 12.5 x 20 |
13 Wednesday Sep 2017
Posted in Workout Routine
Tags
Today’s workout
As mentioned yesterday, this workout has a rest day every two days. On rest days two rounds of 20 minute Cardio sessions are still required. I’ve knocked out one so far (20-minute walk). The next one is due at 7 pm my time. I like our elliptical in our basement’s family room because I can watch television while I sweat.
I hope everyone had a great Wednesday!
Tomorrow I’m back in the gym for a Back and Biceps workout.
See you then…
Dave
12 Tuesday Sep 2017
Posted in Workout Routine
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Today’s Workout!
Hi, all! I had a great weekend at a religious retreat and can’t tell you how enjoyable it was. Anyways, I’m back in the saddle in the gym. The workout I’ve finally decided on is Kris Gethin’s 12-week transformation. Kris is the CEO of Kaged Muscle. He is also a trainer on Bodybuilding.com.
Anyways, there are quite a few differences to Kris’s regimen, compared to Jim Stoppani. First, Kris has you do two cardio sessions of 20 minutes every day of the week. On lifting days, you’ll do a leg day, a chest and triceps day, a back and biceps day, and a shoulder, calve, and abdomen day. Today was Chest and Triceps.
My format is going to be different as I moved to a handwritten system in the gym because the apps I was using kept failing to record my data. Anyways, here you go!!
Today’s Workout
Cardio – 20 minutes treadmill
Chest and Triceps
Dumbbell Fly – 30 x 10; 40 x 10; 45 x 10; 50 x 10 (three sets)
Incline Fly – 45 x 15 (two sets)
Straight Arm Pullover – 40 x 12 (two sets)
Triceps pushdown with rope attachment – 57.5 x 12; 65 x 12; 65 x 12
Cable Lying Triceps Extension – 35 x 12; 42.5 x 12; 50 x 12
Standing Dumbbell Triceps Extension – 40 x 12; 45 x 12; 50 x 12
Cardio eliptical (home gym) at 7 pm tonight EST
Tomorrow we’ll only be doing cardio (weight lifting day off).
See you then!
Dave
07 Thursday Sep 2017
Posted in Workout Routine
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Today’s Workout!
Today is a day off from the weights, but still knocking out 2 sessions of cardio. First one completed; next one tonight.
See you tomorrow for a Back and Biceps workout.
Dave
06 Wednesday Sep 2017
Posted in Workout Routine
Today’s Workout!
Today I learned a valuable lesson–never trust software for tracking your workouts. I knocked out my workout as always and low and behold, none of it saved. So, there will not be a posting of my workout today. Starting tomorrow, I will be doing it the old fashioned way–writing in my workout log as I go.
Sorry for the “oops” folks.
See you tomorrow!!
Dave
05 Tuesday Sep 2017
Posted in Workout Routine
Today’s Workout!
Leg Day!!
Cardio
Weights
Cardio
See you tomorrow!!
Dave
