Daily Ramblings – Workout Log

Tags

Bodybuilding, Daily Grind, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	4	3-6	Chest	6 x 95lbs 6 x 95lbs 6 x 95lbs 6 x 95lbs	6/160.0 6/160.0 6/160.0 6/160.0
Superset with			Tips
Bent-Over Barbell Row	4	3-6	Back	6 x 95lbs 6 x 95lbs 6 x 95lbs 6 x 95lbs	6/115.0 6/115.0 6/115.0 6/115.0
Squat	4	3-6	Legs	6 x 208lbs 6 x 208lbs 6 x 208lbs 6 x 208lbs	6/160.0 6/160.0 6/160.0 6/160.0
Superset with			Tips
Dumbbell Curl	4	3-6	Biceps	6 x 20lbs 6 x 20lbs 6 x 20lbs 6 x 20lbs	6/30.0 6/30.0 6/30.0 6/30.0
Barbell Shoulder Press	4	3-6	Shoulders	6 x 90lbs 6 x 90lbs 6 x 90lbs 6 x 90lbs	6/110.0 6/110.0 6/110.0 6/110.0
Superset with			Tips
Crunch	4	3-6	Abs	6 x 1lbs 6 x 1lbs 6 x 1lbs 6 x 1lbs	6/200.0 6/200.0 6/200.0 6/200.0
Lying Triceps Extension	4	3-6	Triceps	6 x 30lbs 6 x 30lbs 6 x 30lbs 6 x 30lbs	6/60.0 6/60.0 6/60.0 6/60.0
Superset with			Tips
Prone Incline Bench Dumbbell Shrug	4	3-6	Traps	6 x 45lbs 6 x 55lbs 6 x 60lbs 6 x 65lbs	6/65.0 6/65.0 6/65.0 6/65.0
Seated Calf Raise	4	3-6	Calves	6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs	6/120.0 6/120.0 6/120.0 6/120.0
Superset with			Tips
Dumbbell Wrist Curl	4	3-6	Forearms	6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs	6/30.0 6/30.0 6/30.0 6/30.0
Cable Toe Raise	3	3-6	Calves	5 x 60lbs 5 x 60lbs 30 x 60lbs	6/70.0 6/70.0 6/70.0
Superset with			Tips
Cable External Rotation	3	3-6	Shoulders	6 x 12.5lbs 6 x 12.5lbs 6 x 12.5lbs	6/20.0 6/20.0 6/20.0

Great progress across multiple exercises. The key to growing muscle is increasing the weight you lift. You may not see it in the mirror or on the scale, but you are making progress. If you can lift more, you have more muscle than you did before.

See you tomorrow…

Dave

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Daily Ramblings – Workout Log

Tags

Bodybuilding, Daily Grind, full body workout, healthy living, Jim Stoppani

Today’s workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Dips	4	25-30	Chest	30 x 54lbs 30 x 54lbs 30 x 54lbs 30 x 54lbs	25/144.0 25/144.0 25/144.0 25/144.0
Superset with			Tips
Straight-Arm Dip	4	25-30	Traps	30 x 54lbs 30 x 54lbs 30 x 54lbs 30 x 54lbs	25/144.0 25/144.0 25/144.0 25/144.0
One-Arm Smith Machine Row	4	25-30	Back	30 x 20lbs 30 x 10lbs 30 x 10lbs 30 x 10lbs	25/30.0 25/30.0 25/30.0 25/30.0
Superset with			Tips
Smith Machine Standing Calf Raise	4	25-30	Calves	30 x 10lbs 30 x 10lbs 30 x 10lbs 30 x 10lbs	25/245.0 25/245.0 25/245.0 25/245.0
Smith Machine Upright Row	4	25-30	Shoulders	30 x 10lbs 30 x 10lbs 30 x 10lbs 30 x 10lbs	25/20.0 25/20.0 25/20.0 25/20.0
Superset with			Tips
Smith Machine Hip Thrust	4	25-30	Abs	30 x 10lbs 30 x 30lbs 30 x 30lbs 30 x 30lbs	25/70.0 25/70.0 25/70.0 25/70.0
High Cable Curl	4	25-30	Biceps	30 x 5lbs 30 x 5lbs 30 x 5lbs 30 x 5lbs	25/10.0 25/15.0 25/15.0 25/15.0
Superset with			Tips
Cable Crossover (High Pulley)	4	25-30	Chest	30 x 15lbs 30 x 10lbs 30 x 5lbs 30 x 5lbs	25/15.0 25/15.0 25/15.0 25/15.0
Close-Grip Bench Press	4	25-30	Triceps	30 x 45lbs 30 x 45lbs 30 x 45lbs 30 x 45lbs	25/70.0 25/70.0 25/70.0 25/70.0
Superset with			Tips
Barbell Step-Up	4	25-30	Legs	30 x 200lbs 30 x 200lbs 30 x 200lbs 30 x 200lbs	25/245.0 25/245.0 25/245.0 25/245.0
Behind The Back Wrist Curl	4	25-30	Forearms	30 x 40lbs 30 x 40lbs 30 x 40lbs	25/45.0 25/45.0 25/45.0 25/45.0
Superset with			Tips
Back Extension	4	25-30	Back	30 x 100lbs 30 x 100lbs 30 x 100lbs	25/160.0 25/160.0 25/160.0 25/160.0

See you tomorrow!

Dave

Daily Ramblings – Workout Log

Tags

Bodybuilding, Daily Grind, full body workout, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Reverse-Grip Bench Press	4	3-6	Chest	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/135.0 5/135.0 5/135.0 25/135.0
Superset with			Tips
Seated Barbell Curl	4	3-6	Biceps	6 x 30lbs 6 x 30lbs 6 x 30lbs 6 x 30lbs	5/50.0 5/50.0 5/50.0 25/50.0
Deadlift	4	3-6	Whole Body	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/110.0 5/110.0 5/110.0 20/110.0
Superset with			Tips
Standing Dumbbell Shoulder Press Alternating Arms	4	3-6	Shoulders	6 x 20lbs 6 x 20lbs 6 x 20lbs 6 x 20lbs	5/25.0 5/25.0 5/25.0 20/25.0
Reverse Grip Lat Pulldown	4	3-6	Back	6 x 55lbs 6 x 55lbs 6 x 55lbs 6 x 55lbs	5/120.0 5/120.0 5/120.0 21/120.0
Superset with			Tips
Triceps Pressdown	4	3-6	Triceps	6 x 25lbs 6 x 25lbs 6 x 25lbs 6 x 40lbs	5/72.5 5/72.5 5/72.5 10/72.5
Smith Machine Behind The Back Shrug	4	3-6	Traps	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/110.0 5/110.0 5/110.0 30/110.0
Superset with			Tips
Smith Machine Seated Calf Raise	4	3-6	Calves	6 x 45lbs 6 x 45lbs 6 x 45lbs 6 x 45lbs	5/60.0 5/60.0 5/60.0 30/60.0
Y-Raise	4	3-6	Traps	6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs	5/10.0 5/10.0 5/10.0 10/10.0
Superset with			Tips
Dumbbell Reverse Wrist Curl	4	3-6	Forearms	6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs 6 x 7.5lbs	5/15.0 5/15.0 5/15.0 7/15.0
Standing Cable Oblique Pressdown	3	3-6	Abs	6 x 27.5lbs 6 x 27.5lbs 6 x 27.5lbs	5/50.0 5/50.0 30/50.0
Superset with			Tips
Cable Toe Raise	3	3-6	Calves	6 x 20lbs 6 x 20lbs 6 x 20lbs	5/60.0 5/60.0 30/60.0

See you tomorrow!!

Dave

Daily Ramblings – Workout Log

Tags

Daily Grind, full body workout, healthy living, Jim Stoppani

Today’s Workout!

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Lying Cable Rear Delt Flye	4	18-20	Shoulders	20 x 12.5lbs 20 x 10lbs 20 x 7.5lbs 20 x 7.5lbs	18/15.0 18/15.0 18/15.0 30/15.0
Superset with			Tips
Incline Cable Flye	4	18-20	Chest	20 x 12.5lbs 20 x 12.5lbs 20 x 12.5lbs 20 x 12.5lbs	18/15.0 18/15.0 18/15.0 30/15.0
Wide-Grip Lat Pulldown	4	18-20	Back	20 x 10lbs 20 x 20lbs 20 x 30lbs 20 x 40lbs	18/85.0 18/85.0 18/85.0 30/85.0
Superset with			Tips
Dumbbell Overhead Extension	4	18-20	Triceps	20 x 15lbs 20 x 15lbs 20 x 15lbs 20 x 15lbs	18/40.0 18/40.0 18/40.0 30/40.0
Barbell Hack Squat	4	18-20	Legs	20 x 30lbs 20 x 30lbs 20 x 30lbs 20 x 30lbs	18/90.0 18/90.0 18/90.0 18/90.0
Superset with			Tips
Barbell Roll Out	4	to failure	Abs	20 x 30lbs 20 x 30lbs 20 x 30lbs 20 x 30lbs	7/30.0 7/30.0 7/30.0 7/30.0
Barbell Shrug	4	18-20	Traps	20 x 35lbs 20 x 35lbs 20 x 35lbs 20 x 35lbs	18/205.0 18/205.0 18/205.0 30/205.0
Superset with			Tips
Straight-Arm Pushdown	4	18-20	Traps	20 x 25lbs 20 x 25lbs 20 x 25lbs 20 x 25lbs	18/184.0 18/184.0 18/184.0 30/184.0
Behind The Back Cable Curl	4	18-20	Biceps	20 x 12.5lbs 20 x 17.5lbs 20 x 22.5lbs 20 x 27.5lbs	18/22.5 18/22.5 18/22.5 18/22.5
Superset with			Tips
Cable Internal Rotation	4	18-20	Shoulders	20 x 2.5lbs 20 x 7.5lbs 20 x 7.5lbs 20 x 7.5lbs	18/12.5 18/12.5 18/12.5 18/12.5
Standing Calf Raise	4	18-20	Calves	20 x 5lbs 20 x 5lbs 20 x 5lbs 20 x 5lbs	18/245.0 18/245.0 18/245.0 30/245.0
Superset with			Tips
Standing Reverse Wrist Curl	4	18-20	Forearms	20 x 20lbs 20 x 20lbs 20 x 20lbs 20 x 20lbs	18/30.0 18/30.0 18/30.0 30/30.0

Great workout today!

See you tomorrow!!

Dave

Daily Ramblings – Workout Log

Tags

Daily Grind, Day 1, full body workout, Jim Stoppani

Today’s Workout:

Full Body – Daily Grind – Jim Stoppani

Daily Grind Workout Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	4	8-10	Chest	10 x 45lbs 10 x 45lbs 10 x 45lbs 10 x 45lbs	8/105.0 8/105.0 8/105.0 8/105.0
Superset with			Tips
Bent-Over Barbell Row	4	8-10	Back	10 x 45lbs 10 x 45lbs 10 x 45lbs 10 x 45lbs	8/105.0 8/105.0 8/105.0 25/105.0
Squat	4	8-10	Legs	10 x 118lbs 10 x 118lbs 10 x 118lbs 10 x 118lbs	8/110.0 8/110.0 8/110.0 22/110.0
Superset with			Tips
Dumbbell Curl	4	8-10	Biceps	10 x 15lbs 10 x 15lbs 10 x 15lbs 10 x 15lbs	8/25.0 8/25.0 8/25.0 22/25.0
Barbell Shoulder Press	4	8-10	Shoulders	10 x 70lbs 10 x 70lbs 10 x 70lbs 10 x 70lbs	8/40.0 8/40.0 8/40.0 30/40.0
Superset with			Tips
Crunch	4	8-10	Abs	10 x 0lbs 10 x 0lbs 10 x 0lbs 10 x 0lbs	8/1.0 8/1.0 8/1.0 30/1.0
Lying Triceps Extension	4	8-10	Triceps	10 x 45lbs 10 x 45lbs 10 x 45lbs 10 x 45lbs	8/50.0 8/50.0 8/50.0 30/50.0
Superset with			Tips
Prone Incline Bench Dumbbell Shrug	4	8-10	Traps	10 x 35lbs 10 x 35lbs 10 x 35lbs 10 x 35lbs	8/60.0 8/60.0 8/60.0 15/60.0
Seated Calf Raise	4	8-10	Calves	10 x 12.5lbs 10 x 12.5lbs 10 x 12.5lbs 10 x 12.5lbs	8/110.0 8/110.0 8/110.0 15/110.0
Superset with			Tips
Dumbbell Wrist Curl	4	8-10	Forearms	10 x 12.5lbs 10 x 12.5lbs 10 x 12.5lbs 10 x 12.5lbs	8/20.0 8/20.0 8/20.0 30/20.0
Cable Toe Raise	3	8-10	Calves	10 x 30lbs 10 x 30lbs 10 x 30lbs	8/50.0 8/50.0 30/50.0
Superset with			Tips
Cable External Rotation	3	8-10	Shoulders	10 x 10lbs 10 x 10lbs 10 x 10lbs	8/15.0 8/15.0 20/15.0

 

Chest Focus

30 Degree Peck Fly 60 lbs 3 x 8; 1 x 30 Increase

Incline Bench 100 lbs 3 x 8; 1 x 30 Increase

Triceps Extension 80 lbs 3 x 8; 1 x 30 Increase

Seated Dip 135lbs 3×8; 1×30 Increase

See you tomorrow!!

Dave