Daily Ramblings – Workout Routine – Week of May 18, 2020.

Tags

Abs, Exercise Bands, full body workout, healthy living, Legs, Pilates, Upper-Body, Yoga

Wow! Can you believe how fast time flies. This last week was a blur. This happens when I am focused on what I want and execute. This week, we’ll revisit the 5MHW. Here is my workout for the week.

• Monday – Abs
• Tuesday – Legs
• Wednesday – Upper body
• Thursday – Pilates
• Friday – Yoga
• Saturday – Full-body workout (extension bands)
• Sunday – off

Have a great week, folks!

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Week of April 13, 2020

Tags

Discipline, Exercise, full body workout, healthy living, High Rep Week, Pilates, Work out, Yoga

Well, folks! Today is Easter Monday, which means many people are off today. Why not start out a simple workout routine? You’re stuck in the home, anyway. Take a walk around the block, do some bodyweight exercises, break out those weights in your garage or basement collecting dust. You’ve got the time. Why not try something that pays you back? Ok. I’m done preaching.

Here’s my workout for the week:

• Monday – Chest, Triceps, abs
• Tuesday – Back, Biceps, and Calves
• Wednesday – Shoulders and abs
• Thursday – Legs and abs
• Friday – Yoga
• Saturday – Pilates
• Sunday – Off

I like variety, and the Yoga and Pilates will do the trick. Have a great week, readers!

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Week of March 16, 2020. – Updated

Tags

Cardio training, Consistency, Discpline, Eat and Lift BIG, full body workout, Hard Work, healthy living, Planet Fitness, Sauna, Workout Routine

***Both of my gyms have closed. I’ll be moving all of my workouts into the home with my exercise bands.*** 

Here’s my routine for the week:

• Monday – Cardio.
• Tuesday – Full body.
• Wednesday – Cardio.
• Thursday – Full body.
• Friday – Cardio.
• Saturday – Full body.

I hope each of you has a great week. If you are in an area where there is a prevalence of cases of the coronavirus, take extra care when you are out and about. If your gym has been closed, you can find some great routines on YouTube and other sources. Do whatever you can to get your exercise in. It’s that important!

Well, here’s to a great week, folks! Happy Monday!

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Full Body Home Workout

Tags

Consistency, Exercise, Exercise Bands, full body workout, Living Healthy, Pilates

Today’s workout was a combination of exercise bands and pilates. Pilates is nice because it works the core and keeps my post-back surgery body stable.

Here are the exercises I did:

Exercise Bands:

• Squats
• Single-arm Bent Over rows
• Chest Flys
• Shoulder Press
• Bicep Curls
• Triceps Overhead Extension
• Calf Presses

Pilates:

• Swimming
• The Hundred
• Double Leg Stretch
• Dart
• Side Leg Lifts Right
• Side Leg Lifts Left

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Full body workout

Tags

Bodybuilding, Exercise, full body workout, healthy living

Today was a different workout. I felt really energized and instead of doing my one body part I knocked out a full body workout. I started with legs and worked all the way down to abs. Here’s the routine.

• Machine Leg Presses
• Machine Leg Extensions
• Machine Seated Leg Curls
• Machine Calf Presses
• Machine Bench Press
• Machine Lat pull down
• Machine Shoulder Press
• Machine Bicep Curls
• Machine Dips
• Machine Ab Crunch

I worked each exercise with 3 sets, with 20 reps per set. This is a high-rep week. I hope this provides you with a good idea of what to do with a full body workout, when you’re feeling really good going into the gym.

Until next time..

Dave

Daily Ramblings – Workout Diary

Tags

full body workout, healthy living, Netflix workout, Xbox workout

Today, I’m going to try a new approach for my “day off” from the gym. These days off are not devoid of exercise, just focus on things I can do at home. We have an Elliptical, an exercise bike, and there’s a whole bunch of body-weight exercises you can do, not to mention shoveling the driveway, taking a walk, raking leaves, mowing the lawn and all of the chores that get your heart pumping.

Today, I’m going to try an experiment. I like to watch Netflix and I’m a gamer. Yes, that’s right. I’m a gamer. I like playing first-person shooters, like Wolfenstein, Call of Duty, and the like. But, this can all be very unhealthy, particularly when you sit in a chair for hours on end without really doing anything, but drink water and chew on a snack.

So, today, I’m going to exercise in and around the Netflix episodes and games I play. The goal being a full-body workout by night’s end. I’ll tell you tomorrow how it worked out.

Enjoy the rest of your Sunday!!

Dave

Daily Workout – Workout Diary

Tags

full body workout, Gym as a lab, Uniqueness, What doesn't work, What works

Today, I tried a full-body workout fasted. I have to say I was surprised. My energy levels were good, the workout was successful, and I got some cardio as well.

I worked Squats, Incline Press, Dumbbell Shoulder Press, Wide Grip Lat Pulldowns, Back Extensions, Calve Presses, Dumbbell Curls, Lying Tricep Extensions, Crunches, Barbell wrist curls, and EZ Bar Reverse Curls. I hit each exercise with 3 sets of 5 repetitions. This was all followed by a 20-minute Cardio routine on the treadmill using the Hill program at level 5.

Why fasted exercise? I watched a video yesterday that discussed the use of Yohimbine. The video suggested that Yohimbine’s effects on weight loss were most effective when working out in a fasted state. So, I ordered a Yohimbine supplement (arriving Thursday) and will give this a whirl.

Experimentation with different supplements and exercise routines is all apart of using the gym as a personal laboratory. Each of us is individual. Each of us will respond to different workout routines and different supplement regimens. The key is to keep trying so that we find the processes that contribute to weight loss and of course weight gain.

How do we find the magic combination? By experimenting, reading, researching, and sticking with what works for us and dropping the rest. Trust me, there is no “silver bullet” for attaining the body you want. You have to work hard, continually refine what you are doing, listen, watch, and read what others are saying and testing it out for yourself. Some of the things that are out there will be effective for you. Others will not.

I’m not going to name specifics. What I have found is that each of us is unique. We all react to supplements differently, diets differently, workout routines differently. Keep adjusting, keep evaluating, keep changing until you see the results you want to see. If you remain persistent, you’ll find the supplements that work, the routines that work, and the diet or eating routine that works for you.

Thanks for reading!

See you tomorrow…

Dave

Daily Ramblings – Workout Diary

Tags

Bodybuilding, Freebies, full body workout, reward, Veteran's Day

Today was a good workout. I did another full body routine today for the 6th day in a row and will take tomorrow off. Today’s work involved hitting all the body parts: Back, Legs, Chest, Shoulders, Triceps, Biceps, Forearms, and Calves. Each body part was hit with one exercise, with 5 sets of 10 reps, with 30 seconds rest between sets and 2 minutes rest between exercises.

After the workout was complete, I celebrated my first week doing a full body workout by hitting up Dunkin Donuts for an extra large coffee and a free donut (due to my veteran’s status). I deserved the “goodie” after a grueling week in the gym.

I hope all of my fellow veterans are being taken care of by their families and the local businesses. My hometown had quite a few freebies and I took advantage of them. I went to Denny’s for a free breakfast and then Dunkin’s after my workout. It was a great day!

See you on Monday!!

Dave

Daily Ramblings – Workout Log – Ripped in 6 Day 2

Tags

4-minutes straight, Bodybuilding, butt kicker, full body workout, healthy living, Jim Stoppani, Weight Loss

Full Body Ripped in 6 Workout Day 2

• Cable Crossover High pulley: 10×10; 15×10; 20×10; 25×10; 30×10; 30×10; 20×10;
• Wide Grip Lat Pull Down: 55×10; 70×10; 85×10; 100×10; 120×10; 100×10; 85×10; 70×10
• Leg press: 110×10; 120×10; 130×10; 140×10; 150×10; 160×10; 170×10
• Dumbbell Shoulder Press: 5×10; 10×10; 15×10; 20×10; 25×10; 25×10; 20×10; 15×10; 10×10
• Barbell Shrug: 30×10; 35×10; 40×10; 45×10;  50×10; 50×10; 45×10; 40×10; 35×10; 30×10
• Standing Calf Raise: 231×10; 231×10; 231×10; 231×10; 231×10
• Triceps Press-down: 30×10; 40×10; 50×10; 60×10; 60×10; 50×10; 40×10; 30×10
• Preacher Curl: 30×10; 35×10; 40×10; 45×10; 60×10; 65×10; 45×10; 40×10; 35×10; 30×8
• Dumbbell Wrist Curl: 15×10; 20×10; 25×10; 25×10; 25×10; 20×10; 15×10
• Crunch: x50; x40; x30; x20; x10; x4

Ok, folks. I have to come clean. I screwed up yesterday. Upon further research, the full body workout routine I’m doing involves doing the exercise for 4 minutes with 45 reps being the goal. This made a huge difference. Today’s workout was brutal.

As you can see, I probably could have increased some weight on a few sets in light of the volume I did and almost zero rest between sets this was perfect for me. This workout doesn’t require cardio but because I want to lose body fat I want to keep moving throughout. I had to take some breaks during the 4 minutes but tried to do my best to limit these breaks to 15 seconds. There were a few that I had to rest about 30 minutes, but the workout was taxing, to say the least.

Toward the end of the routine, I had to take upwards of 2-3 minute rests between exercises. Well, that’s it for today folks. I hope all of you have a terrific Tuesday!!

Dave

Daily Ramblings – Today’s Workout – Ripped in 6

Tags

Bodybuilding, full body workout, healthy living, Jim Stoppani, Ripped in 6, Weight Loss

Happy Monday!!

Today, I started a new workout routine called Ripped in 6 by Jim Stoppani. It is literally a full-body workout cycling 6 days. What is really nifty is each week is a different type of routine. This week we are hitting each body part with a brutal 1 set composed of 45 reps. Of all of the exercises, the one that was an absolute killer was the Smith Rack Squat. My workout is below!

Incline Dumbbell Press 1 set 45 reps 35×45

Wide-Grip Lat Pulldown 1 set 45 reps 85×45

Smith Machine Squat 1 set 45 reps 70×25; 70×20 (had to take a break on this one–it kicked my butt)

Machine Shoulder Press 1 set 45 reps 40×45

Barbell Shrug 1 set 45 reps 60×45

Standing Barbell Curl 1 set 45 reps 20×45

Lying Triceps Extension 1 set 45 reps 30×45

Standing Calf Raise 1 set 45 reps 90×45

Cable Crunch 1 set 45 reps 50×45

 

These weights may seem light, but at the end of each set, my muscles were screaming. See you tomorrow for Day 2 of Ripped in 6.

See you tomorrow!

Dave