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

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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!!!

 

 

Daily Ramblings – Workout Log

Tags

Abdominals, Back, Calves, Hamstrings, Obliques, Quadriceps, tibialis, triceps

Last two day’s workouts:

Chest and Triceps Day

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Cable Crossover (High Pulley)	3	12-15	Chest	15 x 25lbs 15 x 25lbs 15 x 25lbs	12/30.0 12/30.0 15/30.0
Cable Crossover (Low Pulley)	3	12-15	Chest	15 x 10lbs 15 x 10lbs 15 x 10lbs	15/12.5 15/12.5 30/12.5
Incline Dumbbell Flye	3	12-15	Chest	15 x 35lbs 15 x 35lbs 15 x 35lbs	12/40.0 12/40.0 20/40.0
Dumbbell Bench Press	3	12-15	Chest	15 x 40lbs 15 x 40lbs 15 x 40lbs	12/45.0 12/45.0 30/45.0
Bench Press	3	12-15	Chest	15 x 105lbs 15 x 105lbs 15 x 105lbs	12/130.0 12/130.0 18/130.0
Dumbbell Triceps Kickback	3	12-15	Triceps	15 x 12.5lbs 15 x 12.5lbs 15 x 12.5lbs	12/15.0 12/15.0 30/15.0
Triceps Pressdown	2	12-15	Triceps	15 x 57.5lbs 15 x 57lbs	12/62.5 30/62.5
Lying Cable Triceps Extensions (Bench)	2	12-15	Triceps	15 x 35lbs 15 x 35lbs	12/40.0 30/40.0
Overhead Cable Triceps Extension (low pulley)	2	12-15	Triceps	15 x 35lbs 15 x 35lbs	12/40.0 30/40.0
Close-Grip Bench Press	3	12-15	Triceps	15 x 95lbs 15 x 95lbs 15 x 95lbs	12/100.0 12/100.0 30/100.0
Hanging Leg Raise	3	12-15	Abs	15 x 1lbs 15 x 1lbs 15 x 1lbs	12/1.0 12/1.0 25/1.0
Decline Crunch	3	12-15	Abs	15 x 1lbs 15 x 1lbs 15 x 1lbs	12/1.0 12/1.0 30/1.0
Side Plank Reach Through	2	to failure	Abs	1 x 15lbs 1 x 15lbs	1/15.0 1/16.0

Leg Day (Sunday)

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Squat	2	9-11	Legs	11 x 110lbs 11 x 110lbs	9/130.0 9/130.0
Front Squat	2	9-11	Legs	11 x 90lbs 11 x 90lbs	9/110.0 9/110.0
Leg Press	2	9-11	Legs	11 x 250lbs 11 x 250lbs	11/270.0 11/270.0
Leg Extension	2	9-11	Legs	11 x 145lbs 11 x 145lbs	11/160.0 11/160.0
Walking Lunge	2	9-11	Legs	11 x 110lbs 11 x 110lbs	9/110.0 9/110.0
Romanian Deadlift	2	9-11	Legs	11 x 115lbs 11 x 115lbs	11/120.0 11/120.0
Lying Leg Curl	2	9-11	Legs	11 x 60lbs 11 x 60lbs	11/70.0
Seated Calf Raise	2	9-11	Calves	11 x 298lbs 11 x 298lbs	9/328.0 9/328.0
Leg Press Calf Raise	2	9-11	Calves		9/328.0 9/328.0
Cable Toe Raise	2	9-11	Calves	11 x 50lbs 11 x 50lbs	11/60.0 11/60.0

Happy Monday, Readers!!

We have 3 workouts left in the Down and Up Mass program. What will be next? I’ll keep you posted. I haven’t decided what routine I’m going to tackle next. I’ll update before I start hitting the next one.

For those of you who are interested in working out or don’t know where to start, I can’t recommend Jim Stoppani’s website enough (www.jimstoppani.com). Another great site to go to is Bodybuilding.com (www.bodybuilding.com). Bodybuilding.com is free, has tons of workouts available, tons of articles and videos on the various aspects of bodybuilding and fitness in general. It also has a store where you can buy all of your supplements. Either way, both of these websites are definitely worth your while if you are looking for some great advice and information about exercise, bodybuilding, nutrition, etc. I hope some of you follow my lead and really get moving. It will make a HUGE difference in your life and will improve every aspect of it.

See you tomorrow!!!

Daily Ramblings – Workout Log

Tags

Abdominals, Back, Biceps, Calves, chest, forearms, Legs, Obliques, tibialis, triceps

Last Three Day’s Workouts:

Sorry for not being her for a day or so folks. Been busy with some other projects. Here you go!!

Back and Biceps

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Deadlift	2	9-11	Whole Body	11 x 45lbs 11 x 45lbs	11/100.0 11/100.0
Barbell Bent-Over Row	2	9-11	Back	11 x 95lbs 11 x 95lbs	11/100.0 11/100.0
Seated Cable Row (Close)	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0 11/105.0
Wide-Grip Lat Pulldown	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0
Reverse-Grip Lat Pulldown	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0 11/105.0
Straight-Arm Pulldown	2	9-11	Back	11 x 40lbs	11/55.0 11/55.0
Standing Barbell Curl	2	9-11	Biceps	11 x 45lbs	11/55.0 11/55.0
Incline Dumbbell Curl	2	9-11	Biceps	11 x 20lbs	11/25.0 11/25.0
High Cable Curl	2	9-11	Biceps	11 x 10lbs 11 x 10lbs	11/15.0 11/15.0
Prone Incline Dumbbell Curl	2	9-11	Biceps	11 x 15lbs	11/20.0 11/20.0
Hammer Curl	2	9-11	Biceps	11 x 20lbs 11 x 20lbs	11/25.0 11/25.0
Barbell Wrist Curl	2	9-11	Forearms	11 x 30lbs 11 x 30lbs	11/50.0 11/50.0
Barbell Reverse Wrist Curl	2	9-11	Forearms	11 x 20lbs 11 x 20lbs	11/20.0 11/20.0
Standing Calf Raise	2	9-11	Calves	11 x 208lbs	11/298.0 11/298.0
Seated Calf Raise	2	9-11	Calves	11 x 208lbs 11 x 208lbs	11/298.0 11/298.0
Cable Toe Raise	2	9-11	Calves	11 x 20lbs 11 x 20lbs	11/50.0 11/50.0

Chest and Triceps

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	2	9-11	Chest	11 x 110lbs 11 x 110lbs	9/150.0 9/150.0
Reverse-Grip Bench Press	2	9-11	Chest	11 x 80lbs 11 x 80lbs	11/90.0 11/90.0
Incline Dumbbell Press	2	9-11	Chest	11 x 40lbs 11 x 40lbs	11/50.0 11/50.0
Dumbbell Flye	2	9-11	Chest	11 x 35lbs 11 x 35lbs	11/45.0 11/45.0
Cable Crossover (High Pulley)	2	9-11	Chest	11 x 22.5lbs 11 x 22.5lbs	11/27.5 11/27.5
Close-Grip Bench Press	2	9-11	Triceps	11 x 45lbs 11 x 45lbs	11/100.0 11/100.0
Dumbbell Overhead Extension	2	9-11	Triceps	11 x 45lbs 11 x 45lbs	11/45.0 11/45.0
Lying Triceps Extension	2	9-11	Triceps	11 x 50lbs 11 x 50lbs	11/60.0 11/60.0
Triceps Pressdown	2	9-11	Triceps	11 x 57.5lbs 11 x 57.5lbs	11/57.5 11/57.5
Dumbbell Triceps Kickback	2	9-11	Triceps	11 x 12.5lbs 11 x 12.5lbs	11/15.0 11/15.0
Smith Machine Hip Thrust	2	9-11	Abs	11 x 90lbs 11 x 90lbs	11/150.0 11/150.0
Smith Machine Crunch	2	9-11	Abs	11 x 20lbs 11 x 20lbs	11/60.0 11/60.0
Standing Cable Oblique Pressdown	2	9-11	Abs	11 x 25lbs 11 x 25lbs	11/42.5 11/42.5

Legs

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Leg Extension	3	16-20	Legs	20 x 130lbs 20 x 130lbs 20 x 130lbs	20/130.0 20/130.0 20/130.0
One-Leg Leg Press	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	20/208.0 20/208.0 20/208.0
Front Squat	3	16-20	Legs	20 x 60lbs 20 x 60lbs 20 x 60lbs	20/60.0 20/60.0 20/60.0
Squat	3	16-20	Legs	20 x 80lbs 20 x 80lbs 20 x 80lbs	20/75.0 20/75.0 20/75.0
Lying Leg Curl	3	16-20	Legs	20 x 40lbs 20 x 40lbs 20 x 40lbs	20/50.0 20/50.0 20/50.0
Walking Lunge	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	16/80.0 16/80.0 16/80.0
Romanian Deadlift	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	16/90.0 16/90.0 16/90.0
Seated Calf Raise	3	16-20	Calves	20 x 208lbs 20 x 208lbs 20 x 208lbs	20/218.0 20/218.0 20/218.0
Leg Press Calf Raise	3	16-20	Calves		20/218.0 20/218.0 20/218.0
Cable Toe Raise	2	16-20	Calves	20 x 40lbs 20 x 40lbs	20/50.0 20/50.0

Daily Ramblings – Workout Log

Tags

Back, Biceps, Bodybuilding, Calves, Down and Up Mass, forearms, healthy living, Jim Stoppani

Today’s Workout!

Today was Back, Biceps, Forearms, and Calves. We are in a light week again, but as we digress from the 21-30 repetition range, you’ll see weights increase. The same goes for the heavy weeks. As the repetitions increase, the weights we were at will decrease.

Weight increases = Repetitions stay the same or they decrease

Weight decreases = Repetitions stay the same or they increase

The decision to alter the weight for a particular exercise is up to you. As mentioned yesterday, the bigger muscle groups tend to be able to handle a decent increase (5-10lbs). The smaller muscle groups will only be able to handle 2.5 – 5 lb increases. This is a generalized statement, however. Your body may adapt more quickly than mine and you may be able to increase your weights even more dramatically. The key is to maintain form and a complete range of motion. Remember, in body building our goal is to destroy the muscle. Whether you destroy it with an ungodly number of repetitions or tackle heavier and heavier loads of weight, the key is to stretch the muscle adequately and contract the muscle adequately. Subsequently, a full range of motion is required to truly tax the most muscle fibers.

That’s it for today folks!

See you tomorrow for another shoulder workout.

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Deadlift	3	16-20	Whole Body	20 x 60lbs 20 x 60lbs 20 x 60lbs	16/70.0 16/70.0 16/70.0
Wide-Grip Lat Pulldown	3	16-20	Back	20 x 85lbs 20 x 85lbs 20 x 85lbs	20/85.0 20/85.0 20/85.0
Standing Lat Pulldown	3	16-20	Back	20 x 70lbs 20 x 70lbs 20 x 70lbs	20/85.0 20/85.0 20/85.0
One-Arm Seated Cable Row	3	16-20	Back	20 x 35lbs 20 x 35lbs 20 x 35lbs	20/35.0 20/35.0 20/35.0
Barbell Bent-Over Row	3	16-20	Back	20 x 85lbs 20 x 85lbs 20 x 85lbs	20/70.0 20/70.0 20/70.0
Prone Incline Dumbbell Curl	3	16-20	Biceps	20 x 15lbs 20 x 15lbs 20 x 15lbs	20/15.0 20/15.0 20/15.0
Behind The Back Cable Curl	3	16-20	Biceps	20 x 10lbs 20 x 10lbs 20 x 10lbs	20/15.0 20/15.0 20/15.0
Preacher Curl	3	16-20	Biceps	20 x 30lbs 20 x 30lbs 20 x 30lbs	20/40.0 20/40.0 20/40.0
Standing Barbell Curl	3	16-20	Biceps	20 x 35lbs 20 x 35lbs 20 x 35lbs	20/40.0 20/40.0 20/40.0
Rope Cable Hammer Curl	2	16-20	Biceps	20 x 25lbs 20 x 25lbs	20/30.0 20/30.0
Barbell Wrist Curl	2	16-20	Forearms	20 x 20lbs 20 x 20lbs	20/40.0 20/40.0
Barbell Reverse Wrist Curl	2	16-20	Forearms	20 x 20lbs 20 x 20lbs	20/20.0 20/20.0
Standing Calf Raise	3	16-20	Calves	20 x 208lbs 20 x 208lbs 20 x 208lbs	20/208.0 20/208.0 20/208.0
Seated Calf Raise	3	16-20	Calves	20 x 208lbs 20 x 208lbs 20 x 208lbs	20/208.0 20/208.0 20/208.0
Cable Toe Raise	2	16-20	Calves	20 x 15lbs 20 x 15lbs	20/40.0 20/40.0

 

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, Down and Up Mass, Hamstrings, healthy living, Jim Stoppani, Quadriceps, tibialis

Today’s Workout:

Today was the Leg Workout! I made good progress on all exercises save a few. Some of these are exaggerated because of some glitches in the application I use to track my weights. As you can see, particularly with large muscle groups I try to move up 10lbs each time a progress. For the smaller muscle groups, particularly when you are moving into heavier weight ranges, 5 lbs is also acceptable. Whatever feels comfortable and allows you to maintain strict form is what is important.

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Squat	2	6-8	Legs	8 x 120lbs 8 x 120lbs	8/120.0 8/120.0
Front Squat	2	6-8	Legs	8 x 100lbs 8 x 100lbs	8/110.0 8/110.0
Leg Press	2	6-8	Legs	8 x 260lbs 8 x 260lbs	8/270.0 8/270.0
Leg Extension	2	6-8	Legs	8 x 150lbs 8 x 150lbs	8/160.0 8/160.0
Walking Lunge	2	6-8	Legs	8 x 70lbs 8 x 70lbs	8/80.0 8/80.0
Romanian Deadlift	2	6-8	Legs	8 x 125lbs 8 x 125lbs	8/135.0 8/135.0
Lying Leg Curl	2	6-8	Legs	8 x 60lbs 8 x 60lbs	8/70.0 8/70.0
Seated Calf Raise	2	6-8	Calves	8 x 298lbs 8 x 298lbs	8/308.0 8/308.0
Leg Press Calf Raise	2	6-8	Calves	8 x 70lbs 8 x 70lbs	8/308.0 8/308.0
Cable Toe Raise	2	6-8	Calves	8 x 40lbs 8 x 40lbs	8/50.0 8/50.0

I also utilized some wireless earphones. I cannot tell you what a huge effect this had on my workout. Wireless is definitely the way to go if you can afford it. I was always getting my wired earbuds caught on barbells. They also interfere with some movements like bent over rows, Dumbbell rows and other exercises that require you to be bent over to execute the movement.

 

The ones I am using are provided by Bose. They retail in the states at 134 USD and some change at Best Buy if you are interested. This is a selfie in my gym. It’s called Cutting Edge and located in Port Huron, Michigan.

Well, folks. That’s it for today.

See you tomorrow!

Daily Ramblings – Workout Log

Tags

Calves, Hamstrings, Quadriceps, tibialis

Today’s workout!

Well, folks. Today was leg day and the final day of the “light” workout week, which is part of the Down and Up Mass program provided by Jim Stoppani @www.jimstoppani.com

Leg day focuses on Quadriceps (muscles on the front of your leg), the hamstrings (Muscles on the back of the legs), the calves and the tibialis muscles (front of shin muscles). This week is a light week, we elevated to 21-30 reps for each set, which is really tiring, particularly the front and normal squats. I take a 1-minute rest between sets and a 3-minute rest between exercises.

I hope everyone has a great Sunday!! My brother and niece are leaving tomorrow, so I’m going to join them in our living room shortly to enjoy some Sunday afternoon movie watching.

See you tomorrow!! (Workout below)

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Leg Extension	3	21-30	Legs		30/115.0 30/115.0 30/115.0
One-Leg Leg Press	3	21-30	Legs		30/208.0 30/208.0 30/208.0
Front Squat	3	21-30	Legs		21/50.0 21/50.0 21/50.0
Squat	3	21-30	Legs		21/75.0 21/75.0 21/75.0
Lying Leg Curl	3	21-30	Legs		30/40.0 30/40.0 30/40.0
Walking Lunge	3	21-30	Legs		21/75.0 21/75.0 21/75.0
Romanian Deadlift	3	21-30	Legs		21/80.0 21/80.0 21/80.0
Seated Calf Raise	3	21-30	Calves		30/208.0 30/208.0 30/208.0
Leg Press Calf Raise	3	21-30	Calves		30/208.0 30/208.0 30/208.0
Cable Toe Raise	2	21-30	Calves		30/30.0 30/30.0