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

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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

Daily Ramblings – Workout Log

Tags

Back, Calves, Cardio, Circuits, Compound Sets, Injury, Sickness

Hey all!

I was under the weather yesterday and took a day off from lifting and blogging. I’m glad I did. Whatever I was coming down with didn’t sustain itself. Felt like a million bucks this morning and hit the gym.

Today I hit back, calves, and did some cardio. Here is the workout:

T-bar does: warm up: 50×12; 70×12; 90×12

Working: 110×6; 130×6; 150×6

Circuit:

Wide grip pull down 100×10; 100×10; 100×10

Seated row 100×10; 100×10; 100×10

Close grip pull down 100×10; 100×10; 100×10

Compound set:

Standing cable row: 100×10; 100×10; 100×10

Straight arm pull downs 50×10; 50×10; 50×10

Calf Presses: 70×30; 90×30; 110×20

Cardio 20 minutes, Hill program level 3

Let’s talk about getting sick and injuries. First, see a doctor. If you twist something, tear something, or otherwise injure yourself, get to a doctor immediately. Waiting around and trying out home remedies is not recommended when you injure yourself. Your doctor can give you the bottom line on what’s up and give you the right advice on how to recover quickly. Same goes when you are sick. Luckily, I have not experienced either one of these things, but if I get sick, I head to the doc.

I will tell you that about 25 years ago I was in the gym and wrenched my back. I immediately stopped the workout and headed to the emergency room where they explained I had strained a muscle in my lower back. The doc gave me painkillers and an anti-inflammatory, and also some advice about getting some ice on it for the first day to keep down the swelling. I was also put on a “profile” so the Army would not require me to exercise for a week. Nothing heals like inactivity.

I have always acted with extreme caution when I’m sick or injured. Injuries are no fun but can be dealt with when provided with the appropriate guidance. Don’t guess. Get to the doc and get an understanding of what you did and how to heal as quickly as possible.

Well, that’s it for today. I hope each of you has a great Thursday!

See you tomorrow.

Dave

 

 

Daily Ramblings – Workout Log

Tags

Back, Calves, Jim Stoppani, Kris Gethin, Supplements, Workout Routines

Hello, readers! Happy Tuesday!

If you do any type of research out there about fat loss, bodybuilding, and nutrition in general, you’ll discover as I have that there are so much conflicting information that it is really hard to figure out what is right. I’ll help you out. It’s all individual.

Your body will react to some supplements better than others. Your body will react to different kinds of workouts better. Your body will react to different diets better. Or your body will not react to these things. You have to get in the gym, examine your diet, get the core supplements and go from there. It really is this simple.

To lose weight you have to eat less than your body burns. To gain weight you have to eat more than it burns. Some of what is called a “caloric deficit” is caused by the exercise you do each day.

Now that I’ve said that, there are some great folks in the industry to at least try. The first person I would recommend is Dr. Jim Stoppani (www.jimstoppani.com). Another guy I would take a view of is Kris Gethin (www.kagedmuscle.com). There are others out there, but I would recommend starting with these two to begin your bodybuilding or transformation journey. They will both offer you some great advice and provide a good selection of workout routines to keep you busy.

Ok. Here’s today’s workout!

Back and Calves

T-Bar Rows:

Warm-up: 35×20; 45×12; 70×8

Working: 80×6; 90×6; 100×6

Seated Rows:  140×6; 160×6; 180×6

Close-Grip Lat Pulldown: 140×6; 160×6; 200×6

Barbell Shrug: 205×6; 255×6; 295×6

Leg Press Calve Presses: 208×6; 298×6; 348×6; 368×6;   388×6; 388×6

As you can see above, I again have more weight to add. Calves are in a holding pattern at 388lbs because my form was a little weak. I’ll stick with this for another week or so, but will be starting at 368lbs next workout as a warm-up set.

That’s it for today folks!

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

Abs, Calves, Lean Body Mass, Macro App, Macro Calculator, Shoulders, tracking progress

Happy Friday!!!

Today’s workout took a whack at Shoulders, Calves, and Abs. Why I’m here let’s talk a bit about documentation. As you know, every time I post here, I post my workout routine. This is so important because it will allow you to track your progress. I track what I do every day and I also track what I eat and drink. I would highly recommend researching bodybuilding diets on Bodybuilding.com. If you are interested, you can look at the macro breakdown for using your Lean Body Mass. Click here to calculate your macros using your lean body mass vs. your total body weight.

Here’s what you should track:

• Your weight daily (weigh in each morning before you get dressed or eat)
• Your food intake
• Your water intake
• Your workout routine (weight x reps)
• Your measurements and body fat % (estimated–none of the methods are highly accurate but will get you in the ballpark).

What do I use to track my stuff?

I use an iPhone app called Macros (costs 10.00) and I use MS One Note to track my workouts. Obviously, you can use other apps or applications, but these work well for me.

Well, that’s it for today folks!

Today’s workout:

150 twisters 10lbs

Superset below (underlined)

Lateral raises 20×12; 25×12; 30×12

Dumbbell front raises 15×12; 20×12; 25×7; 20×5

Shoulder press machine 50×10; 70×12; 90×12; 110×12

Seated bent over lateral raises 10×12; 10×12; 10×12; 15×12; 15×12; 15×12; 15×12;

Standing calf raises 245×20 x 5

Sit ups 90×100; 110×40; 130×28

150 twisters 20lbs

Cardio 20 minutes Treadmill

 

See you tomorrow for Leg Day!!

Dave

Daily Ramblings – Workout Log

Tags

Abs, Bodybuilding, Calves, healthy living, Shoulders

Today’s Workout:

Shoulders, Abs, and Calves

Today’s workout was terrific! I learned that cardio should be separate from the weight routines. Subsequently, I’ll be doing 20 minutes at 3 pm and another 20 minutes at 9 pm daily.

See you tomorrow! Tomorrow is a cardio only day, so only two cardio workouts at 3 pm and 9 pm.

Dave

Military Press	70×12	90×12	110×12	110×12
Lateral Raise	20×12	25×12	30×12	35×12 (rest pause)
Upright row	40×12 wide	40×12 med	40×12 close
Rear Delt Raises	55×12	70×12	85×12	100×12
	115×12	115×12 (rest pause)	100×12
Weighted Sit up	100×20	110×20	120×20
Seated Calf Presses	3 x 60×20
Standing Calf raises	3 x 245×20
Cardio	2×20 minutes	separate workouts

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, Hamstrings, Jim Stoppani, Quadriceps, Shortcut to Shred, Shoulders

Today’s Workout

Shoulders and Legs

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Reps x Weight

Barbell Shoulder Press 4 2-5 5/110.0 5/110.0 5/110.0 30/110.0 

Standing Dumbbell Shoulder Press Alternating Arms 3 2-5 5/35.0 5/35.0 10/35.0 

Smith machine One-Arm Upright Row 3 4-5 5/55.0 5/55.0 10/55.0 

Squat 4 2-5 5/160.0 5/160.0 5/160.0 10/160.0 

Deadlift 3 2-5 5/160.0 5/160.0 10/160.0 

Dumbbell Walking Lunge 3 4-5 5/70.0 5/70.0 10/70.0 

Standing Calf Raise 3 5-6 6/388.0 6/388.0 6/388.0 

Seated Calf Raise 3 5-6 6/388.0 6/388.0 6/388.0

Tabata 

Leg press

Shoulder Press

See you tomorrow

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, healthy living, Jim Stoppani, Legs, Shortcut to Shred, Shoulders

Today’s Workout:

Legs and Shoulders

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Dumbbell Lateral Raise	3	16-20	Shoulders	16/20.0 16/20.0 20/20.0
Barbell Front Raise	3	16-20	Shoulders	16/30.0 16/20.0 20/20.0
Bent-Over Lateral Raise	3	16-20	Shoulders	16/15.0 16/15.0 20/15.0
Leg Extension	3	16-20	Legs	16/170.0 16/170.0 20/170.0
Lying Leg Curl	4	16-20	Legs	16/70.0 16/70.0 16/70.0 20/70.0
Seated Calf Raise	3	16-20	Calves	16/388.0 16/388.0 16/388.0
Leg Press Calf Raise	3	16-20	Calves	16/388.0 16/388.0 16/388.0

Cardio

35 minutes Cascade Cardio on a Treadmill

See you tomorrow…

Dave

Daily Ramblings – Daily Quote

Tags

Calves, Hamstrings, Quadriceps, Shoulders

Today’s Workout!

Shoulders, Legs, and Calves

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Dumbbell Lateral Raise	3	12-15	Shoulders	12/20.0 12/20.0 20/20.0
Barbell Front Raise	3	12-15	Shoulders	12/30.0 12/30.0 20/30.0
Bent-Over Lateral Raise	3	12-15	Shoulders	12/15.0 12/15.0 20/15.0
Leg Extension	4	12-15	Legs	12/170.0 12/170.0 12/170.0 20/170.0
Lying Leg Curl	4	12-15	Legs	12/70.0 12/70.0 12/70.0 12/70.0
Seated Calf Raise	3	12-15	Calves	12/338.0 12/338.0 15/338.0
Donkey Calf Raise	3	12-15	Calves	12/338.0 12/338.0 15/338.0

As always, this workout was followed by Three Tabatas – Machine Lateral Raise Tabata, Leg Extension Tabata, and Lying Leg Curl Tabata. I topped the workout off with 35 minutes of Interval Cardio on a Treadmill.

See you tomorrow!!

Dave

Daily Ramblings – Workout Log

Tags

Calves, Hamstrings, Leg day, Quadriceps, tibialis

Today’s Workout!

Leg Day!!

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Leg Extension	3	12-15	Legs	15 x 145lbs 15 x 145lbs 15 x 145lbs	12/160.0 12/160.0 30/160.0
One-Leg Leg Press	3	12-15	Legs	15 x 110lbs 15 x 110lbs 15 x 110lbs	12/138.0 12/138.0 30/138.0
Front Squat	3	12-15	Legs	15 x 70lbs 15 x 70lbs 15 x 70lbs	12/80.0 12/80.0 20/80.0
Squat	3	12-15	Legs	15 x 90lbs 15 x 90lbs 15 x 90lbs	12/110.0 12/110.0 20/110.0
Lying Leg Curl	3	12-15	Legs	15 x 50lbs 15 x 50lbs 15 x 50lbs	12/60.0 12/60.0 30/60.0
Walking Lunge	3	12-15	Legs	15 x 10lbs 15 x 10lbs 15 x 10lbs	12/20.0 12/20.0 12/20.0
Romanian Deadlift	3	12-15	Legs	15 x 100lbs 15 x 100lbs 15 x 100lbs	12/110.0 12/110.0 15/110.0
Seated Calf Raise	3	12-15	Calves	15 x 298lbs 15 x 298lbs 30 x 298lbs	12/328.0 12/328.0 15/328.0
Leg Press Calf Raise	3	12-15	Calves	12/328.0 12/328.0 12/328.0
Cable Toe Raise	2	12-15	Calves	12 x 60lbs 30 x 60lbs	12/70.0 25/70.0

Today was the last day of the Down and Up Mass Program. I made some decent gains throughout the last few months. Now it’s time to decide what to do next. Here it is folks: Shortcut to Shred by Jim Stoppani (www.jimstoppani.com). Wish me luck. I’ll begin posting this workout tomorrow!!

I hope all of you are exercising and eating right.

 

See you tomorrow!!!