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
17 Tuesday Oct 2017
Posted in Workout Routine
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
29 Friday Sep 2017
Posted in Workout Routine
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:
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
15 Friday Sep 2017
Posted in Workout Routine
Tags
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 |
19 Saturday Aug 2017
Posted in Workout Routine
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
