Tag Archives: Jim Stoppani

Daily Ramblings – Workout Log

22 Tuesday Aug 2017

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Today’s Workout:

Shoulders and Legs

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Dumbbell Lateral Raise 3 21-30 Shoulders 21/20.0 21/20.0 25/20.0 
Barbell Front Raise 3 21-30 Shoulders 21/30.0 21/30.0 21/30.0 
Bent-Over Lateral Raise 3 21-30 Shoulders 21/15.0 21/15.0 21/15.0 
Leg Extension 4 21-30 Legs 21/160.0 21/160.0 21/160.0 30/160.0 
Lying Leg Curl 4 21-30 Legs 21/60.0 21/60.0 21/60.0 21/60.0
Seated Calf Raise 3 21-30 Calves 21/130.0 21/130.0 21/130.0 
Donkey Calf Raise 3 21-30 Calves 21/120.0 21/120.0 21/120.0

That’s it for today folks!

See you tomorrow…

Dave

Daily Ramblings – Workout Log

21 Monday Aug 2017

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Today’s Workout
Chest, Triceps, Abs, and Obliques
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Incline Dumbbell Flye 3 21-30 Chest 30/30.0 30/30.0 30/30.0 
Dumbbell Flye 3 21-30 Chest 21/35.0 21/35.0 25/35.0 
Cable Crossover (High Pulley) 3 21-30 Chest 21/25.0 21/25.0 25/25.0 
Triceps Pressdown 3 21-30 Triceps 21/50.0 21/50.0 30/50.0 
Dumbbell Overhead Extension 3 21-30 Triceps 21/40.0 21/40.0 30/40.0 
Lying Cable Triceps Extensions (Bench) 3 21-30 Triceps 21/42.5 21/42.5 25/42.5 
Crunch 3 21-30 Abs 21/110.0 21/110.0 30/110.0 
Oblique Cable Crunch 3 21-30 Abs 21/75.0 21/75.0 21/75.0

Cardio

35 minutes Interval Cardio on Treadmill

 

Daily Ramblings – Workout Log

20 Sunday Aug 2017

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Today’s Workout
Back and Bicep
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Bent-Over Barbell Row 4 2-5 Back 5/125.0 5/125.0 5/125.0 20/125.0 
Dumbbell Row 3 2-5 Back 5/65.0 5/65.0 20/65.0 
Seated Cable Row (Close) 3 2-5 Back 5/180.0 5/180.0 10/180.0 
Barbell Shrug 4 2-5 Traps 5/295.0 5/295.0 5/295.0 10/295.0 
Standing Barbell Curl 3 2-5 Biceps 5/80.0 5/80.0 8/80.0 
Preacher Curl 3 4-5 Biceps 5/70.0 5/70.0 7/70.0 
Reverse Grip Barbell Curl 3 4-5 Biceps 5/60.0 5/60.0 8/60.0

Tabata

  • Seated Cable Row Tabata
  • Barbell Curl Tabata
  • Cable Shrug Tabata

See you tomorrow!!

Dave

Daily Ramblings – Workout Log

19 Saturday Aug 2017

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Today’s Workout

Shoulders and Legs

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Reps x Weight

Barbell Shoulder Press 4 2-5 5/110.0 5/110.0 5/110.0 30/110.0 

Standing Dumbbell Shoulder Press Alternating Arms 3 2-5 5/35.0 5/35.0 10/35.0 

Smith machine One-Arm Upright Row 3 4-5 5/55.0 5/55.0 10/55.0 

Squat 4 2-5 5/160.0 5/160.0 5/160.0 10/160.0 

Deadlift 3 2-5 5/160.0 5/160.0 10/160.0 

Dumbbell Walking Lunge 3 4-5 5/70.0 5/70.0 10/70.0 

Standing Calf Raise 3 5-6 6/388.0 6/388.0 6/388.0 

Seated Calf Raise 3 5-6 6/388.0 6/388.0 6/388.0

Tabata 

Leg press

Shoulder Press

See you tomorrow

Dave

Daily Ramblings – Workout Log

18 Friday Aug 2017

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Today’s Workout
Chest, Triceps, and Abs
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Bench Press 4 2-5 Chest 5/180.0 5/180.0 5/180.0 13/180.0 
Incline Dumbbell Press 3 2-5 Chest 5/65.0 5/65.0 10/65.0 
Smith Machine Decline Bench Press 3 2-5 Chest 5/180.0 5/180.0 10/180.0 
Dips 4 2-5 Chest 5/280.0 5/280.0 5/280.0 6/280.0
Close-Grip Bench Press 4 2-5 Triceps 4/160.0 4/160.0 4/160.0 4/160.0
Cable Crunch 3 5-6 Abs 6/110.0 6/110.0 6/110.0 
Smith Machine Hip Thrust 3 5-6 Abs 6/170.0 6/170.0 6/170.0

Tabata (8 x 20 sec exercise by 8 x 10 sec rest)

  • Bench Press Machine
  • Abdominal Crunch Machine
  • Dip Machine

See you tomorrow!!

Dave

Daily Ramblings – Workout Log

15 Tuesday Aug 2017

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Today’s Workout:
Legs and Shoulders
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Dumbbell Lateral Raise 3 16-20 Shoulders 16/20.0 16/20.0 20/20.0 
Barbell Front Raise 3 16-20 Shoulders 16/30.0 16/20.0 20/20.0 
Bent-Over Lateral Raise 3 16-20 Shoulders 16/15.0 16/15.0 20/15.0 
Leg Extension 3 16-20 Legs 16/170.0 16/170.0 20/170.0 
Lying Leg Curl 4 16-20 Legs 16/70.0 16/70.0 16/70.0 20/70.0
Seated Calf Raise 3 16-20 Calves 16/388.0 16/388.0 16/388.0 
Leg Press Calf Raise 3 16-20 Calves 16/388.0 16/388.0 16/388.0

Cardio

35 minutes Cascade Cardio on a Treadmill

See you tomorrow…

Dave

Daily Ramblings – Daily Quote

14 Monday Aug 2017

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Today’s workout:

Chest, Triceps, and Abs.

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Incline Dumbbell Flye 3 16-20 Chest 16/35.0 16/35.0 30/35.0 
Dumbbell Flye 3 16-20 Chest 16/40.0 16/40.0 16/40.0 
Cable Crossover (High Pulley) 3 16-20 Chest 16/30.0 16/30.0 17/30.0 
Triceps Pressdown 3 16-20 Triceps 30/57.5 30/57.5 16/57.5 
Dumbbell Overhead Extension 3 16-20 Triceps 30/40.0 21/45.0 21/45.0 
Lying Cable Triceps Extensions (Bench) 3 16-20 Triceps 19/50.0 16/50.0 17/50.0 
Crunch 3 16-20 Abs 20/1.0 20/1.0 20/1.0 
Oblique Cable Crunch 3 16-20 Abs 16/70.0 16/70.0 16/70.0

Tabata

Fly Machine Tabata

Triceps Extension Machine Tabata

Crunch Machine Tabata

See you tomorrow…

Dave

Daily Ramblings – Workout Log

13 Sunday Aug 2017

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Today’s Workout:
Back and Biceps
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Barbell Bent-Over Row 4 6-8 Back 6/115.0 6/115.0 6/115.0 15/115.0 
Dumbbell Row 3 6-8 Back 6/60.0 6/60.0 10/60.0 
Seated Cable Row (Close) 3 6-8 Back 6/160.0 6/160.0 15/160.0 
Barbell Shrug 4 6-8 Traps 6/255.0 6/255.0 6/255.0 15/255.0 
Standing Barbell Curl 3 6-8 Biceps 6/75.0 6/75.0 13/75.0 
Preacher Curl 3 6-8 Biceps 6/60.0 6/60.0 13/60.0 
Reverse Grip Barbell Curl 3 6-8 Biceps 6/50.0 6/50.0 13/50.0

Tabata

A tabata is 8 sets of exercise (20 seconds each set) separated by 10 seconds of rest.

  • Preacher Curl Machine Tabata
  • Seated Row Machine Tabata
  • Dumbbell Shrug Tabata

Tomorrow we will take a break from Tabata exercises and utilize 35 minutes of interval cardio on a treadmill for the next three days.

See you tomorrow!!

IMG_0903

Dave

Daily Ramblings – Workout Log

12 Saturday Aug 2017

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Today’s Workout
Shoulders and Legs
Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Barbell Shoulder Press 4 6-8 Shoulders 8/100.0 8/100.0 8/100.0 30/100.0 
Standing Alternating Dumbbell Shoulder Press 3 6-8 Shoulders 6/30.0 6/30.0 15/30.0 
Smith machine One-Arm Upright Row 3 6-8 Shoulders 6/50.0 6/50.0 8/50.0 
Squat 4 6-8 Legs 6/150.0 6/150.0 6/150.0 10/150.0 
Deadlift 3 6-8 Whole Body 6/150.0 6/150.0 10/150.0 
Walking Lunge 3 6-8 Legs 6/60.0 6/60.0 10/60.0 
Standing Calf Raise 3 7-8 Calves 7/130.0 7/130.0 25/130.0 
Seated Calf Raise 3 7-8 Calves 7/130.0 7/130.0 20/130.0

Tabata Work

The above workout was followed by a Leg Press Tabata, Shoulder Press Tabata, and Weight Plate Upright Row Tabata.

See you tomorrow!!

Daily Ramblings – Workout Log

11 Friday Aug 2017

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Today’s Workout:

Chest, Triceps, Abs – Heavy

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close
Exercise Sets Reps Muscle Group Reps x Weight
Bench Press 4 6-8 Chest 6/170.0 6/170.0 6/170.0 15/170.0 
Incline Dumbbell Press 3 6-8 Chest 6/60.0 6/60.0 25/60.0 
Smith Machine Decline Bench Press 3 6-8 Chest 6/160.0 6/160.0 15/160.0 
Dips 4 6-8 Chest 6/225.0 8/225.0 8/225.0 30/225.0 
Close-Grip Bench Press 4 6-8 Triceps 6/140.0 6/140.0 6/140.0 10/140.0 
Cable Crunch 3 7-8 Abs 8/100.0 8/100.0 40/100.0 
Smith Machine Hip Thrust 3 7-8 Abs 8/160.0 8/160.0 30/160.0

This workout was followed by a Chest Press Tabata, Dip Tabata, and Abdominal Crunch Tabata. I’ve decided to stick with Tabata for my cardio on heavy days and treadmill cardio on my light days.

See you tomorrow!!

Dave