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 – Arms and Calves

Tags

Biceps, Calves, curls, Extensions, healthy living, Home Workout, Presses, triceps

Workout:

Compound Set (5 sets):

• Bicep Curls 1×10
• Calf Presses 1×10
• Tricep Overhead Extensions 1×10

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Legs and Abs

Tags

Calf Press, Calves, Crunches, Hamstrings, Leg Press, Quadriceps, Superset

Workout AM:

I hit the gym early today, to avoid the pending thunderstorms today.

Superset:

Leg Press 1×50; 1×40; 1×30; 1×20; 1×10; 1×10; 1×20; 1×30; 1×40; 1×50

Calf  Press 1×40; 1×30; 1×20; 1×10; 1×10; 1×10; 1×10; 1×20; 1×30; 1×40

Decline Crunches: 1×30; 1×30; 1×30; 1×30; 1×30

Have a great Saturday, peeps!

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Legs and Abs

Tags

Bodybuilding, Calves, Crunches, Discipline, Hamstrings, healthy living, Planet Fitness, Presses, Quadriceps

I’m finally back at it. It is so easy to blow off the gym and make excuses right?

Here you go:

Superset:

Leg Press 1×50; 1×40; 1×30; 1×20; 1×10; 1×10; 1×20; 1×30; 1×40; 1×50

Calf Press 1×40; 1×30; 1×20; 1×10; 1×10; 1×10; 1×10; 1×20; 1×30; 1×40

Ab Crunch 1×20; 1×30; 1×40; 1×40; 1×50;

Daily Ramblings – Workout Routine – Legs and Abs

Tags

Calf Press, Calves, Decline Crunches, healthy living, Leg Press, Quads, Weight Training, Weightlifting

I’m finally back! Today I started a new workout routine. It is intense and I love it!

Here you go, folks!

Planet Fitness, Ft. Gratiot

Superset: Leg Press and Calf Press combined with a pyramid

• Leg Press 1x50, 1×40, 1×30, 1×20, 1×10, 1×10, 1×20, 1×30, 1×40, 1×50
• Calf Press 1x50, 1×40, 1×30, 1×20, 1×10, 1×10, 1×20, 1×30, 1×40, 1×50

If you’re new to lifting, a superset requires one set, followed immediately by another. In this case, you do one set of leg presses, followed by a set of calf presses on the leg press machine with no rest between. Once you’ve completed an iteration, you take a break. That’s it in a nutshell. The pyramids involve starting light with a set of 50, going heavier at 40, going heavier at 30, 20, 10 and so on. Then, to complete the pyramid, you start at 10 reps and increase 10 reps each superset back up to 50. So light down to heavy, heavy up to light. I enjoy pyramids because they insure you work the muscle group hard.

 

Decline crunches 5 sets to failure.

That was it for today, folks.

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Chest, Triceps, and Calves

Tags

Cables, Calves, Cardio, chest, High-reps, Hill program, Machines, Treadmill, triceps

AM:

20-minute Cardio Treadmill Hill – Level 2

Chest Press Machine 1 x 30; 3 x 20; 2 x 10;

Chest Fly Machine 3 x 20;

Cable Triceps Push Down 3 x 20;

Cable Overhead Triceps Extension 3 x 20;

Calf Press 6 x 20;

Have a great day, folks!

Until next time…

Dave

Daily Ramblings – Workout Routine – Shoulders

Tags

Cables, Calves, Cardio, Deltoids, Dumbbell, Trapezoids, Treadmill, Workout Routine

AM:

Unilateral Cable Lateral Raises 3 x 10 (L) | 3 x 10 (R);

Dumbbell Front Raises 3 x 10;

Dumbbell Rear-Delt Flys 3 x 10;

Unilateral Cable Upright Rows 3 x 10 (L) | 3 x 10 (R);

Standing Calf Raises 3 x 20;

20-minutes Cardio Hill Program;

That’s it for today, folks!

Until next time…

Dave

Daily Ramblings – Workout Diary

Tags

Back, Biceps, Calves, Elliptical, Pilates, Treadmill, workout

Here’s today’s workout diary!

Workout AM:

Back

Seated rows 3 x 10

Lat pull-downs 3 x 10

Lat pull-downs (behind the neck) 3 x 10

Biceps

Preacher Curls 3 x 10

Spider Curls 3 x 10

Machine Curls 3 x 10

Calves

Calve Machine Press 9 x 10

20-minutes Treadmill Hill Program

PM Workout:

20-minutes Elliptical

Pilates

Workout Routine – Leg Day!

Tags

Calves, Hamstrings, Leg day, Quadriceps

Well, folks, another leg day has come and gone. Today’s workout involved full pyramids. Here is the exercise routine:

• Leg Press Machine
• Leg Extension Machine
• Seated Leg Curl Machine
• Calf Press Machine

Each set was for 8 reps and rest between sets was minimal. The time between sets involved moving the pin and grinding through another set. I worked up the weight until I could not do 8 reps with good form and then dropped plate by plate until I reached the beginning set. On the last set I worked to failure (as many reps as possible).

See you tomorrow!

Dave

Daily Ramblings – Workout Log – Back and Calves

Tags

7-day split, Back, Calves, Compound Sets, Giant Sets, Tri-sets

Happy Tuesday!

Today’s workout covered the Back and Calves. I wanted to hit lower back, middle back, and upper back, along with thickening exercises and widening exercises. To thicken the back I do rowing type exercises. To widen the back I do pulldown exercises. Today’s workout involved individual sets initially, followed by two different compound sets (1 or more sets of the same body part). One step above a compound set is a tri-set. 4 exercises together without rest are considered a Giant set. Anything above this I would call a circuit.

Here’s today’s workout!

Back extensions 4 sets 130×20; 150×15; 170×12; 190×6

Seated Row Close Grip 4 sets 100×12; 110×12; 120×12; 130×12

Seated Row Wide Grip 4 sets 85×12; 100×12; 100×12; 100×12

Compound Set

Wide Grip Pulldowns 4 sets 85×12; 100×12; 100×12; 100×12;

Close Grip Underhand Pulldowns 4 sets 85×12; 100×12; 100×12; 100×12

Compound Set

Straight Arm Pulldowns 4 sets 55×12; 55×12; 55×12; 55×12

Standing Pulldowns 4 sets 55×12; 85×12; 85×12; 85×12

Calve Press Machine 6 sets 90×20; 95×20; 100×20; 105×20; 110×20; 115×20

Cardio Hill Level 5 20 minutes

 

This was a great workout and one that I designed myself. I try to target between 25 and 30 sets per workout since I am only going to hit this muscle group once a week. Here is the 7-day split I use:

Monday Chest and Abs

Tuesday Back and Calves

Wednesday Shoulders and Abs

Thursday Quads and Calves

Friday Hamstrings and Abs

Saturday Triceps and Calves

Sunday Biceps

Obviously, when I’m working the smaller muscle groups like Triceps and Biceps 25 sets is about the peak if that. The goal is to truly exhaust the muscle group so you need a good week to recover. The exercise routines I use to do that are partial reps, drop sets, and making the last set I do for each exercise to failure. You can also tire a muscle group out pretty quickly with compound sets, tri-sets, or giant sets.

That’s it for today folks!

See you tomorrow!

Dave