Daily Ramblings – Workout Log

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Today’s Exercises

Chest

  • Bench Press 4 x 15 (135lbs)
  • Reverse Grip Incline Dumbbell Press 4 x 15 (25lbs)
  • Incline Dumbbell Fly 4 x 12 (30lbs)
  • Cable Crossover High Pulley 4 x 15 (10lbs)

Triceps

  • Triceps Pushdown 3 x 15 (60lbs)
  • One-Arm Overhead Triceps Extension Cable (low pulley) 3 x 15 (15lbs)
  • Close Grip Bench Press 3 x 15 (105lbs)

Calves

  • Seated Calf Raise 4 x 15 (168lbs)
  • Standing Calf Raise 4 x 15 (168lbs)

Workout Overview

Today’s workout is Day 19 Week 1 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15.

Today’s workout hits the Chest, Triceps, and Calves.

Current Bodyweight

My current weight is 240lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

Yesterday’s macros

Carbohydrates 169g; Fat 89g; Protein 164g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

Daily Ramblings – Daily Quotes

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Each of us has encountered times of trouble. We have health problems, we lose our loved ones, we get hit with financial issues and all the rest. Sometimes you just have to let go, laugh, and enjoy the ride. The bad times will pass, just like the good ones do. In the end, it’s all about learning detachment and remaining centered, realizing that we are with God right now and all of these experiences here are one grand illusion, created mostly by ourselves.

Stay happy readers. Laugh, enjoy the richness of your day-to-day life, and remember that all of your experiences, good or bad, are lessons to teach you how to better serve and assist others.

Until tomorrow…

Daily Ramblings – Workout Log

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Today was an impromptu workout. I have to go to a seminar tomorrow and will not be able to hit the gym, so I decided to skip my rest day and put in a full body workout today. I didn’t document the poundages but have the workout below.

One of the most important things you can remember when running through a weight lifting program is that the workout is yours, no one else’s. Your gym may not have the equipment necessary to accommodate every recommended exercise, so you improvise and substitute that exercise. Same goes with your schedule. If you have something to do on a scheduled workout day, live your life. Do the workout the next day or the day prior like I did today. I’ll kick off phase 3 of the Shortcut to Size program on Monday. Have a great weekend everyone.

Today’s workout:

  • Leg Press 4 x 10
  • Wide Grip Lat Pulldown 4 x 10
  • Smith Machine Bench Press 4 x 10
  • Smith Machine Military Press 4 x 10
  • Tricep Pushdown 4 x 10
  • Barbell Curl 4 x 10
  • Internal Rotation 4 x 10
  • External Rotation 4 x 10
  • Dumbbell Wrist Curl 3 x 10
  • Barbell Reverse Wrist Curl 3 x 10
  • Forearm Machine 10 x 10
  • Leg Press Calf Presses 4 x 10
  • Ab Crunches 4 x 10

Yesterday’s Macros

Carbohydrates 142g; Fat 115g; Protein 263g

 

Daily Ramblings – Daily Quote

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Hello, Readers!

I want to do something different with my Daily Quotes. I want to minimize the quotes and actually put more of a slant to them. This allows me to communicate with you in my own words and also makes this more personal for me.

As some of you already know, I love a good quote. I find them inspiring, funny, and eye-opening. More importantly, I find they spur me to look around inside and gauge my response, almost like a person who walks through a museum and sees that one picture that really impacts them. This is what a good quote does for me.

So, going forward, you’re going to get one quote and the thoughts this quote pulls from me. Feel free to comment with any quotes you enjoy or your take on the Daily Quote I post here going forward.

Have a terrific Friday!!

Quote

“Reading is to the mind what exercise is to the body.” – Joseph Addison

My Thoughts

I am a huge advocate for physical exercise in all its forms. I am also huge on diet, supplementation, and finding new ways to improve myself physically. If you’ve been following along, I have written articles on what are called the four dimensions of life. This quote spurred me to think about these dimensions and how important it is for us to maintain each one of them so we can live a balanced and happy life.

If you are unfamiliar with the four dimensions of life, they are not mine. They were introduced by late Dr. Steven Covey, author of “The 7 habits of highly effective people.” They are the physical dimension, the spiritual dimension, the intellectual dimension, and the social dimension.

Reading is one of the great ways to learn, explore new ideas, and ultimately, get in the head of the author. Paul Twitchell, one of my favorite authors, suggests that when you read a book, a poem, or listen to music, to imagine the author writing the words of the book or imagine the artist create the painting. This is a really interesting technique because it really adds to the experience of reading.

Another thing Covey suggests is to read broadly. In other words, try a new genre, or read poetry if you haven’t read it before, or even try to read nonfiction, perhaps to learn something new.

Reading is also important because it exercises our ability to visualize. When I read a great book, my skills of visualization are tested because each story is introducing us to a new world, a world born from an author’s imagination. The better we visualize the better the experience of the book becomes.

Reading could be used to improve the spiritual dimension, the physical dimension, the social dimension, or the intellectual dimension. It all depends on what you read, right?

Part of my daily routine is to read at least 1 chapter of a book each day. I typically read more than that, but even if I’m really busy, it is not difficult to knock out one chapter. To establish this habit, start small. Read a page a day or a set number of paragraphs. Pick a time you’ll read each day, whether it’s in the morning or in the evening. I enjoy reading when I get home from the gym and have had my post workout meals, taken my vitamins, and have cleaned up. I find I’m perfectly relaxed and more than ready to explore a new world (start a new book) or continue to visit the world I’m learning about (reading a current book).

What times of day do you prefer to read? Are there any particular genres you gravitate to? What genre of book would you like to read that you haven’t picked up yet?

Have a great Friday all.

Until tomorrow…

Daily Ramblings – Workout Log

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Happy Friday Readers!!

Today marks the final day of Phase 2 (4 weeks) of the Shortcut to size program by Jim Stoppani (www.jimstoppani.com). I am always amazed at how quickly these workouts progress. Goes to show that when you begin a new program, you only need to concentrate on each exercise, each workout, and each day. Don’t worry about yesterday’s workout or tomorrow’s; concentrate on today, one exercise, one set, one rep at a time.

I really enjoy posting my exercise routines. I’ve received some great feedback, some questions, and have even motivated a few folks to start exercising. I don’t care how out of shape, how overweight, or how old you are. You can do something every day to improve your fitness level. Start small and remember: “Your exercise program is not a race; it is a marathon.”

I challenge each of you out there to really dig in and start exercising today. You can start as small as one push up a day. That’s it. Commit to doing one push up each day for 7 days. That is your initial program. Once you finish that, you can start a new program of 14 days. It’s really that simple. I don’t care what exercise you start with or what activity you begin with. It’s a matter of just STARTING.

I wish each of you a great weekend!!

Today’s Exercises

Quadriceps

  • Squat 4 x 5 (160lbs)
  • Front Squat 3 x 5 (80lbs)
  • Leg Extension 3 x 5 (175lbs)

Hamstrings

  • Romanian Deadlift 4 x 5 (205lbs)
  • Seated Leg Curl 3 x 5 (40lbs)

Abdominals

  • Smith Machine Hip Thrust 3 x 9 (70lbs)
  • Machine Crunch 3 x 9 (125lbs)
  • Planks 3 x 45 seconds

Workout Overview

Today’s workout is Day 16 Week 3 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 3-5 rep range.

Today’s workout hits the Quadriceps, Hamstrings, Abdominals and Core muscles.

Current Bodyweight

My current weight is 240lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

Yesterday’s macros

Carbohydrates 201g; Fat 69g; Protein 213g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

Daily Ramblings – Daily Quotes

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“The very first condition of lasting happiness is that a life should be full of purpose, aiming at something outside self.” – Hugh Black

“One advantage of talking to yourself is that you know at least somebody’s listening.” – Franklin P. Jones

“Give light and people will find the way.” – Ella Baker

We are all unique and each of us fulfills a purpose. Perhaps you are a housewife, a writer, a gamer, a poet, a singer, etc. Whatever role you fill, realize it is exactly what you are supposed to be doing. If you aren’t happy with your current circumstances change them, but realize that the change doesn’t require a change in your outer world, but your inner one. Happiness is available to you today, but so is sadness. It is your choice.

My Dad made a statement to me when I was younger and complaining about work. He said, “Son, work is only work if you think of it as work. If you think of it as fun, work becomes fun.” It is our internal attitude. It is our awareness, our consciousness, that makes life a joy or drudgery. Change the way you look at your world and your world will change.

Until tomorrow…

Daily Ramblings – Workout Log

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Today’s Exercises

Shoulders

  • Dumbbell Shoulder Press Overhand 4 x 5 (45lbs)
  • Smith Machine Upright Row 3 x 5 (60lbs)
  • One Arm Cable Lateral Raise 3 x 5 (15lbs)
  • Bent Over Later Raise 3 x 5 (25lbs)

Traps

  • Barbell Shrug 4 x 5 (185lbs)

Calf

  • Leg Press Calf Raise 8 x 9 (228lbs)

Workout Overview

Today’s workout is Day 19 Week 3 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 3-5 rep range.

Today’s workout hits the Shoulders, Traps, and Calves.

Current Bodyweight

My current weight is 240lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

Yesterday’s macros

Carbohydrates 115g; Fat 46g; Protein 145g

Supplements and Water intake

Water

128 Fluid oz. (1 gallon)

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (25g)

During Workout

  • BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

  • PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
  • OmegaJym
  • VitaJym

Evening

  • ZMAJym

See you tomorrow!!

Daily Ramblings – Daily Quotes

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“Life is a long lesson in humility.” – James Barrie

“It was pride that changed angels into devils; it is humility that makes men as angels.” – Saint Augustine

“Humility is the solid foundation of all virtues.” – Confucius

Ahh, humility.

I look at my life and find example after example of what Barrie discusses in his quote. Whenever I have become vain, overconfident, judgemental, I get smacked down by life. It is at this point you realize that we are all here to learn from each other and remember that what we see in others is a reflection of ourselves.

We all have our challenges. We all have weaknesses. The easiest way to conquer vanity is to focus on helping others.

I hope everyone has a great Wednesday!!

See you tomorrow…

Daily Ramblings – Daily Quotes

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“The best way to predict the future is to create it.” – Peter Drucker

I like this one because it speaks to our ability to visualize, plan, and execute. Visualizing and planning are what allows us to create tomorrow. It’s just that simple.

“The most important thing in communication is hearing what isn’t said.” – Peter Drucker

This quote is also a good one. Have you ever seen someone say something, but their body said the opposite? This is what this means. We need to pay attention to words, but also facial expressions, body positioning, and gestures. All of this in combination is what a person is really saying.

“Efficiency is doing things right; effectiveness is doing the right things.” – Peter Drucker

Another Drucker great. No explanation needed on this one.

If you have any great quotes to contribute, provide them in the comments!

See you tomorrow…