03 Saturday Aug 2019
Posted in Workout Routine
Tags
Biceps, Calves, curls, Extensions, healthy living, Home Workout, Presses, triceps
Workout:
Compound Set (5 sets):
See you at the finish line!
Dave
06 Saturday Jul 2019
Posted in Workout Routine
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
26 Wednesday Jun 2019
Posted in Workout Routine
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;
14 Friday Jun 2019
Posted in Workout Routine
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
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
16 Tuesday Apr 2019
Posted in Workout Routine
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
14 Sunday Apr 2019
Posted in Workout Routine
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
02 Tuesday Apr 2019
Posted in Workout Routine
≈ Comments Off on Daily Ramblings – Workout Diary
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
12 Monday Mar 2018
Posted in Workout Routine
Tags
Well, folks, another leg day has come and gone. Today’s workout involved full pyramids. Here is the exercise routine:
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
31 Tuesday Oct 2017
Posted in Workout Routine
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
26 Thursday Oct 2017
Posted in Workout Routine
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
