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Tag Archives: Daily Grind

Daily Ramblings – Workout Log

30 Wednesday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

Daily Ramblings – Workout Log

29 Tuesday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

28 Monday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

26 Saturday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

25 Friday Aug 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

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

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