20 Monday Jul 2020
Posted in Workout Routine
Tags
Abs, Calves, Consistency, Discipline, Hamstrings, Lower Body, motivation, Quads
This week will be another change to my workout routine, just to keep it fresh. This week, I’m going to focus on squats, bridges, and crunches.
Workout (Monday – Friday):
Get at it, folks! This week will be over before you know it!
See you at the finish line!
Dave
30 Monday Mar 2020
Posted in Workout Routine
Tags
Abs, Back, Biceps, Calves, Cardio, chest, Exercise Bands, Hamstrings, Lower Body, Quads, triceps, Upper-Body
OK, folks. Here is the lockdown workout for the week.
Monday – Wednesday – Friday – Upper Body workout (exercise bands).
Tuesday – Thursday – Saturday – Lower Body workout (exercise bands).
If weather permits, I’ll get some walking in for cardio. If not, I’ll be using the family supine bicycle.
If you are having a hard time with transition to the home for your workouts, check out YouTube. There are hundreds of them. You can also check out Bodybuilding.com for more ideas. Kagedmuscle.com is also a great site for home workouts, but I’ll warn you, this site is for senior/experienced lifters. The workouts are brutal. I have warned you. HaHa!!
See you at the finish line!
Dave
29 Monday Jul 2019
Posted in Workout Routine
Tags
Abs, Crunch, Glute Raises, Glutes, Hamstrings, Home Workouts, Obliques, Plank, Russian Twist
Workout:
Hamstrings
Compound Set (4 sets x 10):
Abs:
See you at the finish line!
Dave
06 Saturday Jul 2019
Posted in Workout Routine
Tags
Calf Press, Calves, Crunches, Hamstrings, Leg Press, Quadriceps, Superset
Workout AM:
I hit the gym early today, to avoid the pending thunderstorms today.
Superset:
Leg Press 1×50; 1×40; 1×30; 1×20; 1×10; 1×10; 1×20; 1×30; 1×40; 1×50
Calf Press 1×40; 1×30; 1×20; 1×10; 1×10; 1×10; 1×10; 1×20; 1×30; 1×40
Decline Crunches: 1×30; 1×30; 1×30; 1×30; 1×30
Have a great Saturday, peeps!
See you at the finish line!
Dave
26 Wednesday Jun 2019
Posted in Workout Routine
Tags
Bodybuilding, Calves, Crunches, Discipline, Hamstrings, healthy living, Planet Fitness, Presses, Quadriceps
I’m finally back at it. It is so easy to blow off the gym and make excuses right?
Here you go:
Superset:
Leg Press 1×50; 1×40; 1×30; 1×20; 1×10; 1×10; 1×20; 1×30; 1×40; 1×50
Calf Press 1×40; 1×30; 1×20; 1×10; 1×10; 1×10; 1×10; 1×20; 1×30; 1×40
Ab Crunch 1×20; 1×30; 1×40; 1×40; 1×50;
15 Monday Apr 2019
Posted in Workout Routine
Tags
Cardio, Hamstring Curls, Hamstrings, Leg Extension, Leg Press, Quadriceps, strength training, Treadmill
Hey, folks! I hope your Monday is going well! Today, in the U.S. is tax day. For some it is a day of dread. I hit legs and abdominals in today’s workout routine. My workout is below.
AM:
Leg Presses 4 x 20;
Leg Extensions 3 x 20;
Seated Hamstring Curls 3 x 20;
Crunch Machine 3 x 20;
20 minutes Cardo Treadmill Hill Program
Have a great week folks! I’ll see you tomorrow for another workout installment.
Until next time…
Dave
12 Monday Mar 2018
Posted in Workout Routine
Tags
Well, folks, another leg day has come and gone. Today’s workout involved full pyramids. Here is the exercise routine:
Each set was for 8 reps and rest between sets was minimal. The time between sets involved moving the pin and grinding through another set. I worked up the weight until I could not do 8 reps with good form and then dropped plate by plate until I reached the beginning set. On the last set I worked to failure (as many reps as possible).
See you tomorrow!
Dave
03 Friday Nov 2017
Posted in Workout Routine
Tags
Abs, Bodybuilding, Cardio, Hamstrings, healthy living, Learnings
Hello, Readers!
Today, I concentrated on Hamstring exercises. This is what I call Leg Day 2. I had a lot of energy today, so instead of sticking to 4 exercises with 6 sets, I pushed to 5 exercises with 6 sets. The seated hamstring curls were shorted by one set because I ran out of juice!
A key learning today was to move this second leg day out a day and exercise something in between them. Considering this learning, I’ll move my arm day between these two leg days to give the legs a little break so the intensity will remain the same over the course of this routine.
One note: The “x40” under the Ab-x machine means I am not using any weight other than bodyweight. I tend to avoid doing more than one weighted abdominal exercise during a routine. I wanted to make this note to avoid confusion.
Here’s my work out for Leg Day 2.
Total Leg:
Leg press: 208×12; 298×12; 298×12; 298×12; 298×12; 298×12
Hamstrings
Lying ham curls: 40×12; 50×12; 60×12; 70×12; 60×12; 50×12
Standing one legged ham curl: 20×12; 30×12; 40×12; 50×12; 50×12; 40×12
Romanian deadlift: 45×12; 65×12; 85×12; 105×12; 85×12;
Seated hamstring curls: 50×12; 70×12; 75×12; 80×12;70×12;
Abdominals
Ab machine: 130×12; 150×12; 170×12
Ab-x machine: x40; x30; x20
Cardio
Treadmill: hill program level 5 20 minutes
24 Sunday Sep 2017
Posted in Workout Routine
Tags
Cardio, Hamstrings, Hill program, Quadriceps, Superset, Treadmill
Happy Sunday all!
Today’s workout was a leg workout, focusing on the quadriceps (front of your leg) and the hamstrings (back of leg). Supersets were the strategy today. A superset is an exercise strategy that involves working out two antagonistic muscle groups. This workout was composed of two supersets. The first was the leg extension and seated leg curl. The second is the hack squat and standing leg curl. Seems like an easy one right? The challenge with this workout is the combination of high reps per set and pushing two sets together without rest.
This is a terrific strategy to achieve muscle hypertrophy while taxing the nervous and circulatory systems.
Today’s Workout
Legs
Superset 1
Hack squat 0x50; 20×50; 40×50; 60×50
Single leg curl standing. 10×20; 20×20; 20×20; 20×20
Superset 2
Leg extension 90×20; 110×20; 130×20; 150×20
Seated leg curl 50×15; 70×15; 90×15; 110×15
20 minutes treadmill Hill program level 5
20 minutes treadmill Hill program level 7 (This will be done in approximately 4-6 hours to allow for some recovery)
See you tomorrow!
Dave
05 Tuesday Sep 2017
Posted in Workout Routine
Today’s Workout!
Leg Day!!
Cardio
Weights
Cardio
See you tomorrow!!
Dave
Daily Ramblings... 