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

Tags

chest, Deltoids, Flys, Lateral Raises, Presses, Pushdowns, Shoulder Presses, Trapezoids, triceps

AM:

Chest Press 3 x 10;

Chest Incline Fly 3 x 10;

Shoulder Press 3 x 10;

Lateral Raises 3 x 10;

Tricep Dumbbell Extensions 3 x 10;

Tricep Push Down (cable) 3 x 10;

The above sets are actual working sets. I typically do 2-3 warm-up sets before working sets to prep the muscles for the upcoming work. I don’t count them because sometimes I warm up quickly; sometimes I don’t. Anyway, that’s it for today, folks!

Until next time…

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 – Chest and Triceps – Again!

Tags

Cardio, chest, Crossovers, Dips, Hundreds Workout, Peck Deck, Pushdowns, triceps

AM:

Chest Press Machine 1 x 100;

High-Cable Crossovers 1 x 100;

Peck Deck Machine 1 x 100;

Triceps cable pushdown 1 x 100;

Dip Machine 1 x 100;

20-minutes Cardio Treadmill Hill Program;

Daily Ramblings – Workout Routine – Chest and Triceps

Tags

Cardio, chest, Crossover, Dips, Extensions, Flys, Pushdown, triceps

AM:

Chest Press Machine 3 x 20;

Chest Fly Machine 3 x 20;

Chest Low-Cable Crossover 3 x 20;

Tricep Dip Machine 3 x 20;

Tricep Cable Pushdown 3 x 20;

Tricep Extension Machine 3 x 20;

Cardio: 20 minutes Treadmill

Daily Ramblings – Workout Routine

Tags

Abs, Back, Biceps, Cardio, chest, forearms, Full-Body, Hips, Legs, Shoulders, triceps

6:30 AM

• Leg Extensions 3 x 10;
• Seated Leg Curls 3 x 10;
• Lat Pull Down 3 x 10;
• Seated Rows 3 x 10;
• Machine Chest Flys 3 x 10;
• Rear-Delt Flys 3 x 10;
• Dumbbell Front Raises 3 x 10;
• Dumbbell Lateral Raises 3 x 10;
• Machine Shoulder Presses 3 x 10;
• Machine Preacher Curls 3 x 10;
• Machine Triceps Extensions 3 x 10;
• Wrist Curls 3 x 10;
• Reverse Wrist Curls 3 x 10;
• Outer Hip Machine 3 x 10;
• Inner Hip Machine 3 x 10;
• Straight-Leg Crunches 1 x 10;
• Reverse Crunches 1 x 10;
• Oblique Crunches 1 x 10;
• Hyper Extension 3 x 10;
• 20-minutes Cardio Treadmill Hill Program

Workout Routine – Chest Routine

Tags

Bodybuilding, chest, healthy living

Today I hit the chest. Here’s the routine:

• Machine inclined chest press
• Cable low fly
• Cable medium fly
• Cable high fly
• Smith machine flat bench press

All sets pyramids 6-8 reps.

See you tomorrow!!

Dave

Daily Ramblings – Workout Diary

Tags

Bodybuilding, chest, DOMS, triceps, Workout Routines

Today’s workout!

Today was a day of Chest and Triceps. For chest, I hit Flat Bench Dumbbell Press and Flys and Incline Dumbbell Press and Flys. For Triceps I hit Tricep Pushdowns, Tricep overhead extensions, and Dips. Each exercise was for 5 sets up to 14 reps each.

Really felt the soreness in my legs today after yesterday’s leg and ab workout. Goes to show you how being out of the gym for 2 weeks can have an effect. That’s ok though. The time off around Thanksgiving and the following week was awesome.

For now, we’ll have to deal with the DOMS (Delayed Onset of Muscle Soreness). The price must be paid!

Hope you are having a great day today.

Tomorrow is a day off from the gym.

See you Thursday!!

Dave

Daily Ramblings – Workout Log – Upper Body

Tags

Back, Biceps, Bodybuilding, chest, healthy living, Shoulders, triceps

Today’s workout tackled the upper body. I took a day off from Cardio and Legs since I’ve hit Cardio 5 days in a row and just finished 2 leg days. Today’s workout is below:

Back

Lower Back Extensions: 210×10; 230×10; 250×10

Seated Rows: 100×10; 120×10; 140×10

Wide Grip Pulldowns: 100×10; 120×10; 140×10

Chest

Flat Bench: Warmup: 70×20; 90×15; 110×12; Work: 130×10; 160×10; 160×10

Incline Bench: 110×10; 130×10; 150×10

Shoulders

Military Press Machine: 110×10; 110×10; 110×10

Biceps

Behind back cable Curls: 10×10; 20×10; 25×10

Curl machine: 45×10; 60×10; 75×10

Triceps

Triceps machine: 50×10; 70×10; 90×10; 90×10; 70×10; 50×10; 50×10

That’s it for today folks!

Tomorrow I’m taking a day off to recover from the week and will be back at it on Monday!

See you then!

Dave

Daily Ramblings – Workout Log – Chest, Biceps, and Abs

Tags

Abs, Biceps, Bodybuilding, chest, healthy living

Hello, Readers!

Happy Monday!

Today’s workout was a makeup of some exercises I couldn’t get in yesterday’s workout due to a pre-planned visit by some friends. Interestingly, I forgot my iPhone at home today and worked out without my “jams”. Needless to say, the workout was terrific.

Today’s Workout:

Chest:

Warmup:

Chest Press Machine: 90×12; 110×12; 130×12

Dumbbell Press: 55×12; 60×12; 65×12; 70×12; 75×12

Dumbbell Fly: 30×12; 35×12; 40×12; 45×12; 50×12; 45×8

Bench Press: 110×6; 160×6; 180×6

Reverse Bench Press: 110×12; 110×12; 110×12

Biceps:

EZ-Bar Curls: 20×12; 30×12; 40×12; 50×12; 60×12; 50×12; 40×12; 30×12; 20×20

Abs:

Superset

Leg Raises (Bench) x12; x12; x12

Leg Extension and Crunch x12; x12; x12

Cardio:

20 minutes Treadmill, Hill Program, Level 5

See you tomorrow for Back Day!

Dave

Daily Ramblings – Workout Log – Chest & Ab – Machines

Tags

Abs, chest, Pyramid Technique

Happy Tuesday!!

My sister was in town for a few days, so I took some time off from the gym to hang out. I hope everyone’s weekend was awesome!

Workout below:

Chest press machine: 70×20; 90×15; 110×10; 130×6; 150×6; 170×6; 190×6; 210×5; 190×6; 170×6; 150×13; 130×20; 110×20;

Crunch machine: 70×20; 90×20; 110×20; 130×18; 110×20;  90×20; 70×20

Peck deck: 70×6; 90×6; 110×6; 130×6; 150×6; 170×6; 190×6; 170×6; 150×6; 130×6; 110×6; 90×6; 70×50

Today was a pyramid day using the machines. Machines make it pretty easy to utilize a pyramid technique because it is so quick to move a pin. Each set was separated by a 1-minute rest. I took 2-3 minutes of rest between sets.

Tomorrow I’ll be adding a 20-minute cardio session. This will continue daily to help me achieve my 15% body fat goal by January 24, 2018.

See you tomorrow!!

Dave