Daily Ramblings – Workout Routine – Week of November 10th

Tags

10's Workout, Abs, Arms, Back, Calves, chest, Quads, Shoulders

I’m posting this early because tomorrow is Veteran’s Day and I’m going to enjoy my day off.

Monday – Saturday

This week I will be doing a 10’s workout. Here’s how it works.

1 rep, 2 reps, 3 reps, 4 reps, 5 reps, 6 reps, 7 reps, 8 reps, 9 reps, 10 reps, 10 reps, 9 reps, etc.

Monday

• Quads, Hams, Abs

Tuesday

• Back and Biceps

Wednesday

• Chest and Triceps

Thursday

• Shoulders, Calves

Friday

• Cardio

Saturday

• Cardio

Sunday

• Off

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Week of Oct 6, 2019

Tags

5MHW, Abs, Back, Biceps, Cardio, chest, gym, healthy living, Legs, triceps, Weights

Ok, folks, we are at the start of a new week. I like variety in my exercise routine, so here goes another change.

Monday – Friday

AM workout – 5MHW

Mid-day: Gym Workout (Cardio and Weights)

• Monday – 20 minutes cardio (treadmill) – legs and abs
• Tuesday – 20 minutes cardio (Back and Biceps)
• Wednesday – 20 minutes cardio (Chest and triceps)
• Thursday – 20 minutes cardio (Shoulders)
• Friday – 20 minutes cardio
• Saturday and Sunday (rest and recuperate)

PM workout: 5MHW

Have a great week everybody!

See you at the finish line.

Dave

Daily Ramblings – Workout Routine – Week of September 16th

Tags

5MHW, Abs, Bicep Curls, Crunches, Leg Press, Pilates, Seated Cable Row, Weight Training

TUE – THU – SAT

Weight Training (3 x 15 all sets)

• Leg Press
• Bench Press
• Seated Cable Row
• Dumbbell Shoulder Press
• Barbell Curl
• Triceps Press down
• Standing Calf Raise
• Crunch

MON – WED – FRI

5MHW – abs and pilates workouts after each meal

SUN

Day Off

Daily Ramblings – Workout Routine – Full Body

Tags

Abs, Arms, chest, Early Morning, Exercise Bands, healthy living, Home Workout, Obliques, Shoulders, Squats

Today’s workout:

• Box Squats
• Chest Press
• Lateral Raises
• Bicep Curls
• Triceps Extensions
• Calf Presses
• Side Plank Twist Left
• Side Plank Twist Right
• Dorsal Raise
• Lying Leg Raise
• Side Crunch Right
• Side Crunch Left

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Hamstrings and Abs

Tags

Abs, Crunch, Glute Raises, Glutes, Hamstrings, Home Workouts, Obliques, Plank, Russian Twist

Workout:

Hamstrings

Compound Set (4 sets x 10):

• Glute Raises
• Single Leg Glute Raises Right
• Single Leg Glute Raises Left
• Glute Raise with Hamstring Walkout

Abs:

• Cross Over Crunch Left 1 x 10
• Cross Over Crunch Right 1 x 10
• Plank 1 x 10 seconds
• Russian Twist 1 x 10
• Side Plank Leg Lift Right 1 x 10
• Side Plank Leg Lift Left 1 x 10

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Shoulders and Abs

Tags

Abs, Circuit, Crunches, Deltoids, Planks, Shoulder Press, Shoulders, Traps

Today’s Workout:

Circuit (5 iterations):

• Front Raise 1 x10
• Lateral Raise 1 x 10
• Bent Over Rear Delt Raise 1 x 10
• Upright Row 1 x 10
• Shrug Left 1 x 10
• Shrug Right 1 x 10

Behind-the-Neck Shoulder Press 1×10;1×10;1×10;1×10;1×10

Ab Workout (5MHW):

• Dorsal Raise 1 x 10
• Heel Touch 1 x 10
• Side Plank Twist Left 1 x 10
• Side Plank Twist Right 1 x 10
• Vertical Leg Crunch 1 x 10
• Reverse Crunch 1 x 10

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Chest and Abs

Tags

Abs, Bicycle, chest, Crunch, Home Workout, Lying Leg LIft, Pushups, Side Plank

Late posting, because I was pending selection for a jury. Got in my workout last night, but was too tired to post. Here you go!

Side Plank Left 15 seconds

Side Plank Right 15 seconds

Bicycle 1×10

Dorsal Raise 1×10

Reversal Crunch 1×10

Vertical Leg Crunch 1×10

Tri-Set:

Push-up 1×10;1×10;1×10;1×10;1×10

Crunch 1×10;1×10;1×10;1×10;1×10

Lying Leg Lift 1×10;1×10;1×10;1×10;1×10

A Tri-set is like a superset, but uses three exercises in order without rest. Here, I did a set of pushups, a set of crunches, and a set of lying leg lifts. This routine focused on the chest and abs and was a heck of a HIIT cardio routine.

See you at the finish line.

Dave

 

Daily Ramblings – Workout Routine

Tags

Abs, Back, Biceps, Cardio, chest, forearms, Full-Body, Hips, Legs, Shoulders, triceps

6:30 AM

• Leg Extensions 3 x 10;
• Seated Leg Curls 3 x 10;
• Lat Pull Down 3 x 10;
• Seated Rows 3 x 10;
• Machine Chest Flys 3 x 10;
• Rear-Delt Flys 3 x 10;
• Dumbbell Front Raises 3 x 10;
• Dumbbell Lateral Raises 3 x 10;
• Machine Shoulder Presses 3 x 10;
• Machine Preacher Curls 3 x 10;
• Machine Triceps Extensions 3 x 10;
• Wrist Curls 3 x 10;
• Reverse Wrist Curls 3 x 10;
• Outer Hip Machine 3 x 10;
• Inner Hip Machine 3 x 10;
• Straight-Leg Crunches 1 x 10;
• Reverse Crunches 1 x 10;
• Oblique Crunches 1 x 10;
• Hyper Extension 3 x 10;
• 20-minutes Cardio Treadmill Hill Program

Daily Ramblings – Workout Diary – Quads and Abs

Tags

Abs, Elliptical, Leg Extetension, Obliques, Planks, Quadriceps, Treadmill

AM:

Leg Extension Machine 9 x 10;

20 minutes Treadmill Hill Program

Crunches 3 x 10;

Reverse Crunches 3 x 10;

Bicycles 3 x 10:

PM:

Calf Raise 1 x 10;

Lunge 2 x 10;

Fire Hydrant Right 1 x 10;

Fire Hydrant Left 1 x 10;

Glute Raise Right 1 x 10;

Glute Raise Left 1 x 10;

Reverse Crunch 1 x 10;

Heel Touch 1 x 10;

Side Plank Twist Left 1 x 10;

Side Plank Twist Right 1 x 10;

Dorsal Raise 1 x 10;

Vertical Leg Crunch 1 x 10;

20-minutes Elliptical

Daily Ramblings – Workout Log – Leg Day 2

Tags

Abs, Bodybuilding, Cardio, Hamstrings, healthy living, Learnings

 

Hello, Readers!

Today, I concentrated on Hamstring exercises. This is what I call Leg Day 2. I had a lot of energy today, so instead of sticking to 4 exercises with 6 sets, I pushed to 5 exercises with 6 sets. The seated hamstring curls were shorted by one set because I ran out of juice!

A key learning today was to move this second leg day out a day and exercise something in between them. Considering this learning, I’ll move my arm day between these two leg days to give the legs a little break so the intensity will remain the same over the course of this routine.

One note: The “x40” under the Ab-x machine means I am not using any weight other than bodyweight. I tend to avoid doing more than one weighted abdominal exercise during a routine. I wanted to make this note to avoid confusion.

Here’s my work out for Leg Day 2.

 Total Leg:

 Leg press: 208×12; 298×12; 298×12; 298×12; 298×12; 298×12

 Hamstrings

 Lying ham curls: 40×12; 50×12; 60×12; 70×12; 60×12; 50×12

Standing one legged ham curl: 20×12; 30×12; 40×12; 50×12; 50×12; 40×12

Romanian deadlift: 45×12; 65×12; 85×12; 105×12; 85×12;

Seated hamstring curls: 50×12; 70×12; 75×12; 80×12;70×12;

Abdominals

Ab machine: 130×12; 150×12; 170×12

Ab-x machine: x40; x30; x20

Cardio

Treadmill: hill program level 5 20 minutes