Daily Ramblings – Workout Log

Tags

Overtraining, Recovery, Rest day

Today’s workout:

Day off. It’s been a few days since I took a break from the gym. Since I’m retired I don’t worry too much about over training, but do listen to my body.

Overtraining and the Importance of Rest Days

I cannot stress to you how important it is to really listen to your body when exercising. Your body will tell you to slow down, help you avoid injuries, and definitely tell you when it’s a good time to take a rest day. Follow your routine by all means, but don’t be afraid to take a rest day. Your body will thank you for it and you’ll see some definite gains when you get back to your workout in a day or so.

Happy Tuesday All!

I’ll see you tomorrow…

 

 

Daily Ramblings – Workout Log

Tags

Calves, Hamstrings, Quadriceps, tibialis

Today’s workout!

Well, folks. Today was leg day and the final day of the “light” workout week, which is part of the Down and Up Mass program provided by Jim Stoppani @www.jimstoppani.com

Leg day focuses on Quadriceps (muscles on the front of your leg), the hamstrings (Muscles on the back of the legs), the calves and the tibialis muscles (front of shin muscles). This week is a light week, we elevated to 21-30 reps for each set, which is really tiring, particularly the front and normal squats. I take a 1-minute rest between sets and a 3-minute rest between exercises.

I hope everyone has a great Sunday!! My brother and niece are leaving tomorrow, so I’m going to join them in our living room shortly to enjoy some Sunday afternoon movie watching.

See you tomorrow!! (Workout below)

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Leg Extension	3	21-30	Legs		30/115.0 30/115.0 30/115.0
One-Leg Leg Press	3	21-30	Legs		30/208.0 30/208.0 30/208.0
Front Squat	3	21-30	Legs		21/50.0 21/50.0 21/50.0
Squat	3	21-30	Legs		21/75.0 21/75.0 21/75.0
Lying Leg Curl	3	21-30	Legs		30/40.0 30/40.0 30/40.0
Walking Lunge	3	21-30	Legs		21/75.0 21/75.0 21/75.0
Romanian Deadlift	3	21-30	Legs		21/80.0 21/80.0 21/80.0
Seated Calf Raise	3	21-30	Calves		30/208.0 30/208.0 30/208.0
Leg Press Calf Raise	3	21-30	Calves		30/208.0 30/208.0 30/208.0
Cable Toe Raise	2	21-30	Calves		30/30.0 30/30.0

Daily Ramblings – Workout Log

Tags

Bodybuilding, Deltoids, healthy living, Shoulders, Trapezoids

Today’s Workout!

Today I hit shoulders! It was a terrific workout today and the gym was not as crowded as I thought it would be. Tomorrow is Leg day.

See you tomorrow!!

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Lying Cable Rear Delt Flye	3	21-30	Shoulders		30/10.0 30/10.0 30/10.0
Cable Lateral Raise	3	21-30	Shoulders		30/5.0 30/5.0 30/5.0
Cable Front Raise	3	21-30	Shoulders		30/5.0 30/5.0 30/5.0
Standing Dumbbell Shoulder Press Alternating Arms	3	21-30	Shoulders		30/12.5 30/12.0 30/12.0
Barbell Shoulder Press	3	21-30	Shoulders		30/60.0 30/60.0 30/60.0
Dumbbell Shrug	2	21-30	Traps		30/40.0 30/40.0
Barbell Shrug	3	21-30	Traps		30/150.0 30/150.0 30/150.0
Straight-Arm Pushdown	2	21-30	Traps		30/244.0 30/244.0
Cable Internal Rotation	2	21-30	Shoulders		30/7.5 30/7.5
Cable External Rotation	2	21-30	Shoulders		30/7.5 30/7.5
Hip Thrust	3	21-30	Abs		30/70.0 30/70.0 30/70.0
Cable Crunch	3	21-30	Abs		30/70.0 30/70.0 30/70.0
Oblique Crunch	2	21-30	Abs		30/50.0 30/50.0

Daily Ramblings – Workout Log

Tags

Back, Biceps, Bodybuilding, Calves, healthy living

Today’s workout!

Today, Back. Biceps and Calves were the focus. As you can see, we pushed to 30 reps per set. Luckily, I won’t be seeing these rep ranges again until the final week of Jim Stoppani’s Down and Up Mass program (www.jimstoppani.com).

My brother, sister, and niece are headed to Mackinac Island in Northern Michigan today. I hope everyone had a great Friday and is looking forward to a nice weekend.

See you tomorrow…

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Deadlift	3	21-30	Whole Body	30/60.0 30/60.0 30/60.0
Straight-Arm Pulldown	3	21-30	Back	30/35.0 30/35.0 30/35.0
Wide-Grip Lat Pulldown	3	21-30	Back	30/70.0 30/70.0 30/70.0
Standing Lat Pulldown	3	21-30	Back	30/70.0 30/70.0 30/70.0
One-Arm Seated Cable Row	3	21-30	Back	30/27.5 30/27.0 30/27.0
Barbell Bent-Over Row	3	21-30	Back	30/65.0 30/65.0 30/65.0
Prone Incline Dumbbell Curl	3	21-30	Biceps	30/12.5 30/12.5 30/12.5
Behind The Back Cable Curl	3	21-30	Biceps	30/10.0 30/10.0 30/10.0
Preacher Curl	3	21-30	Biceps	30/30.0 30/30.0 30/30.0
Standing Barbell Curl	3	21-30	Biceps	30/30.0 30/30.0 30/30.0
Rope Cable Hammer Curl	2	21-30	Biceps	30/20.0 30/20.0
Barbell Wrist Curl	2	21-30	Forearms	30/30.0 30/30.0
Barbell Reverse Wrist Curl	2	21-30	Forearms	30/20.0 30/20.0
Standing Calf Raise	3	21-30	Calves	30/208.0 30/208.0 30/208.0
Seated Calf Raise	3	21-30	Calves	30/208.0 30/208.0 30/208.0
Cable Toe Raise	2	21-30	Calves	30/10.0 30/10.0

Daily Ramblings – Workout Log

Tags

Abdominals, chest, Obliques, triceps

Today’s workout!

Great workout today. 21-30 reps are no joke and my muscles were screaming throughout the workout. Interestingly, this is a great way to overcome a plateau and is very common in many of Jim Stoppani’s workouts.

I hope everyone had a terrific Thursday! See you tomorrow.

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Cable Crossover (High Pulley)	3	21-30	Chest		30/17.5 30/17.5 30/17.5
Cable Crossover (Low Pulley)	3	21-30	Chest		30/7.5 30/7.5 30/7.5
Incline Dumbbell Flye	3	21-30	Chest		30/20.0 30/20.0 30/20.0
Dumbbell Bench Press	3	21-30	Chest		30/30.0 30/30.0 30/30.0
Bench Press	3	21-30	Chest		21/110.0 21/110.0 21/110.0
Dumbbell Triceps Kickback	3	21-30	Triceps		30/10.0 30/10.0 30/10.0
Triceps Pressdown	2	21-30	Triceps		30/50.0 30/50.0
Lying Cable Triceps Extensions (Bench)	2	21-30	Triceps		21/27.5 21/27.5
Overhead Cable Triceps Extension (low pulley)	2	21-30	Triceps		30/27.5 30/27.5
Close-Grip Bench Press	3	21-30	Triceps		30/95.0 30/95.0 30/95.0
Hip Thrust	3	21-30	Abs		30/70.0 30/70.0 30/70.0
Crunch	3	21-30	Abs		30/1.0 30/1.0 30/1.0
Side Plank Reach Through	2	to failure	Abs		10/10.0 10/10.0

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, Hamstrings, healthy living, Quadriceps

Today’s workout!

Today was the end of my heavy cycle culminating with the dreaded leg workout. Here you go, folks!

Squat                                    2              3-5          Legs                       5/130.0 5/130.0

Front Squat                        2              3-5          Legs                       5/110.0 5/110.0

Leg Press                             2              3-5          Legs                       5/298.0 5/298.0

Leg Extension                    2              3-5          Legs                       5/160.0 5/160.0

Walking Lunge                  2              3-5          Legs                       5/208.0 5/208.0

Romanian Deadlift           2              3-5          Legs                       5/135.0 5/135.0

Lying Leg Curl                     2              3-5          Legs                       5/70.0 5/70.0

Seated Calf Raise              2              3-5          Calves                   5/318.0 5/318.0

Leg Press Calf Raise         2              3-5          Calves                   5/318.0 5/318.0

Cable Toe Raise                 2              3-5          Calves                   5/17.5 5/17.5

Daily Ramblings – Workout Log

Tags

Bodybuilding, Day Off, Recovery

Off Day!

With my brother and niece in town, coupled with working out for about 6 days straight, the body told me this morning to take a day off. So here I am.

Rest and recuperation are critical to any exercise program. Push as hard as you can on your workout days, but enjoy your days off as well. The body will tell you when it’s time for a break. You’ll get better at this over time.

I hope everyone is enjoying their Tuesday. I’ll be hitting a leg workout tomorrow.

See you then!

Daily Ramblings – Workout Log

Tags

Abdominals, Shoulders, Trapezoids

Today’s workout!

Hello, Readers! Happy Monday. Sorry for not posting a quote or workout yesterday, but my brother and niece are keeping me busy (they’re visiting from Arizona). Anyways, I did not miss the workout, just didn’t get it posted. Nonetheless, here’s today’s workout. Today was Shoulders, Trapezoids, and Abdominals.

See you tomorrow!!

Barbell Shoulder Press	2	3-5	Shoulders		5/110.0 5/110.0
Seated Dumbbell Shoulder Press	2	3-5	Shoulders		5/35.0 5/35.0
Smith Machine Upright Row	2	3-5	Shoulders		5/60.0 5/60.0
Dumbbell Lateral Raise	2	3-5	Shoulders		5/25.0 5/25.0
Face Pull	2	3-5	Shoulders		5/57.5 5/57.5
Barbell Shrug	2	3-5	Traps		5/205.0 5/205.0
Behind The Back Barbell Shrug	2	3-5	Traps		5/205.0 5/205.0
Straight-Arm Pushdown	2	3-5	Traps		5/254.0 5/254.0
Cable External Rotation	2	3-5	Shoulders		5/20.0 5/20.0
Cable Internal Rotation	2	3-5	Shoulders		5/20.0 5/20.0
Smith Machine Hip Thrust	2	3-5	Abs	5 x 160lbs 5 x 160lbs	5/130.0 5/130.0
Machine Crunch	2	3-5	Abs		5/160.0 5/160.0
Plank	2	to failure	Abs	45 x 1lbs 50 x 1lbs	60/1.0 45/1.0

Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, chest, Down and Up Mass, Jim Stoppani, Obliques, triceps

Today’s workout!

I’ve made some pretty decent gains, thanks to this program. I’m currently in week 5 and have another 5 to go, but happy with the gains in strength.

I hope everyone is having a great Saturday! I didn’t post yesterday because my Brother and Sister arrived in town for some time with the family. It was great picking them up at the airport and hanging out with them last night. Today was back to normal.

See you tomorrow...

Bench Press	2	3-5	Chest	5/160.0 5/160.0
Reverse-Grip Bench Press	2	3-5	Chest	5/110.0 5/110.0
Incline Dumbbell Press	2	3-5	Chest	5/50.0
Dumbbell Flye	2	3-5	Chest	5/45.0 5/45.0
Cable Crossover (High Pulley)	2	3-5	Chest	5/25.0 5/25.0
Close-Grip Bench Press	2	3-5	Triceps	5/110.0 5/110.0
Dumbbell Overhead Extension	2	3-5	Triceps	5/55.0 5/55.0
Lying Triceps Extension	2	3-5	Triceps	5/70.0 5/70.0
Triceps Pressdown	2	3-5	Triceps	5/67.5 5/67.5
Dumbbell Triceps Kickback	2	3-5	Triceps	5/20.0 5/20.0
Smith Machine Hip Thrust	2	3-5	Abs	5/160.0 5/160.0
Smith Machine Crunch	2	3-5	Abs	5/40.0 5/40.0
Standing Cable Oblique Pressdown	2	3-5	Abs	5/57.5 5/57.5

Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, Deltoids, healthy living, Lifting after 50, Obliques, Shoulders, Trapezoids

Today’s workout!

Today I  focused on Shoulders using reverse progression (higher reps, lower weights) coupled with pre-exhaustion. Notice the compound exercises at the end of each block of exercises (Barbell Shoulder Press for example). This ensures that the shoulders are absolutely destroyed by the time you finish the workout.

You may also be wondering about straight arm push downs, internal and external rotations. These are really great exercises because they focus on the bundles of muscle that support the shoulder socket–an area that is really easy to injure, particularly when you are pushing some heavy weights. I just wanted you, my readers, to understand what these are. For those in my audience that are experienced in the gym, these should be part of your repertoire already.

Anyways, great workout today. See you tomorrow!!

Lying Cable Rear Delt Raise	3	16-20	Shoulders		20/15.0 20/15.0 20/15.0
Cable Lateral Raise	3	16-20	Shoulders		20/5.0 20/5.0 20/5.0
Cable Front Raise	3	16-20	Shoulders		20/7.5 20/7.5 20/7.5
Standing Dumbbell Shoulder Press Alternating Arms	3	16-20	Shoulders		20/15.0 20/15.0 20/15.0
Barbell Shoulder Press	3	16-20	Shoulders		20/70.0 20/70.0 20/70.0
Dumbbell Shrug	2	16-20	Traps		20/45.0 20/45.0
Barbell Shrug	3	16-20	Traps		20/155.0 20/155.0 20/155.0
Straight-Arm Pushdown	2	16-20	Traps		20/234.0 20/234.0
Cable Internal Rotation	2	16-20	Shoulders		20/10.0 20/10.0
Cable External Rotation	2	16-20	Shoulders		20/10.0 20/10.0
Hip Thrust	3	16-20	Abs		20/80.0 20/80.0 20/80.0
Cable Crunch	3	16-20	Abs		20/70.0 20/70.0 20/70.0
Oblique Crunch	2	16-20	Abs		20/1.0 20/1.0