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

Advertisements

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

Daily Ramblings – Workout Log – Chest, Biceps, and Abs

Tags

Abs, Biceps, Bodybuilding, chest, healthy living

Hello, Readers!

Happy Monday!

Today’s workout was a makeup of some exercises I couldn’t get in yesterday’s workout due to a pre-planned visit by some friends. Interestingly, I forgot my iPhone at home today and worked out without my “jams”. Needless to say, the workout was terrific.

Today’s Workout:

Chest:

Warmup:

Chest Press Machine: 90×12; 110×12; 130×12

Dumbbell Press: 55×12; 60×12; 65×12; 70×12; 75×12

Dumbbell Fly: 30×12; 35×12; 40×12; 45×12; 50×12; 45×8

Bench Press: 110×6; 160×6; 180×6

Reverse Bench Press: 110×12; 110×12; 110×12

Biceps:

EZ-Bar Curls: 20×12; 30×12; 40×12; 50×12; 60×12; 50×12; 40×12; 30×12; 20×20

Abs:

Superset

Leg Raises (Bench) x12; x12; x12

Leg Extension and Crunch x12; x12; x12

Cardio:

20 minutes Treadmill, Hill Program, Level 5

See you tomorrow for Back Day!

Dave