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Tag Archives: Kris Gethin

Daily Ramblings – Workout Routine – Arms and Abs

30 Sunday Jun 2019

Posted by Dave Gardner in Workout Routine

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Tags

Biceps, curls, Extensions, Kris Gethin, Leg Raises, Skull Crushers, triceps, Upper Abs

Today’s workout:

Arms

Superset 1: 

  • Cable Curls 1×40;1×30;1×20;1×10;1×10
  • Tricep Overhead Cable Triceps Extensions 1×40;1×30;1×20;1×10;1×10

Superset 2:

  • Barbell Curls 1×10;1×10;1×20;1×30;1×40
  • Triceps Skull Crushers 1×10;1×10;1×20;1×30;1×40

Abs

  • Hanging Leg Raises 5×20

As you can tell, I like supersets. It’s a great way to get a good pump and ensure you hit all the muscle fibers. The higher reps loosen up the muscle and help lift heavier in subsequent supersets.

That’s it for today!

See you at the finish line!

Dave

42.997350 -82.507366

Daily Ramblings – Workout Log

17 Tuesday Oct 2017

Posted by Dave Gardner in Workout Routine

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Tags

Back, Calves, Jim Stoppani, Kris Gethin, Supplements, Workout Routines

Hello, readers! Happy Tuesday!

If you do any type of research out there about fat loss, bodybuilding, and nutrition in general, you’ll discover as I have that there are so much conflicting information that it is really hard to figure out what is right. I’ll help you out. It’s all individual.

Your body will react to some supplements better than others. Your body will react to different kinds of workouts better. Your body will react to different diets better. Or your body will not react to these things. You have to get in the gym, examine your diet, get the core supplements and go from there. It really is this simple.

To lose weight you have to eat less than your body burns. To gain weight you have to eat more than it burns. Some of what is called a “caloric deficit” is caused by the exercise you do each day.

Now that I’ve said that, there are some great folks in the industry to at least try. The first person I would recommend is Dr. Jim Stoppani (www.jimstoppani.com). Another guy I would take a view of is Kris Gethin (www.kagedmuscle.com). There are others out there, but I would recommend starting with these two to begin your bodybuilding or transformation journey. They will both offer you some great advice and provide a good selection of workout routines to keep you busy.

Ok. Here’s today’s workout!

Back and Calves

T-Bar Rows:

Warm-up: 35×20; 45×12; 70×8

Working: 80×6; 90×6; 100×6

Seated Rows:  140×6; 160×6; 180×6

Close-Grip Lat Pulldown: 140×6; 160×6; 200×6

Barbell Shrug: 205×6; 255×6; 295×6

Leg Press Calve Presses: 208×6; 298×6; 348×6; 368×6;   388×6; 388×6

As you can see above, I again have more weight to add. Calves are in a holding pattern at 388lbs because my form was a little weak. I’ll stick with this for another week or so, but will be starting at 368lbs next workout as a warm-up set.

That’s it for today folks!

See you tomorrow!

Dave

Daily Ramblings – Workout Log

11 Wednesday Oct 2017

Posted by Dave Gardner in Workout Routine

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Tags

Abs, Andy Morgan, Bodybuilding links, Jim Stoppani, Kris Gethin, Mike Matthews, Shoulders

Hello!

Today I’m going to provide a few websites that may be helpful to you as you learn more about bodybuilding and fitness. Here they are:

www.bodybuilding.com

www.jimstoppani.com

www.rippedbody.com

www.muscleforlife.com

www.kagedmuscle.com

Bodybuilding.com is an extensive library of articles, workout routines, a supplement store, and provides the ability to build a personal profile with pictures, supplements used, etc. to track all of your information in one easy-to-use spot. You can also download the Bodyspace app from iTunes or the Google Play store for free.

Jimstoppani.com is running and owned by Dr. Jim Stoppani. He is the creator of the JYM product line and the JYM Army (Facebook page). To use this site and get access to all of his articles you need to pay a 14.00/month fee. The main benefit of this site is the scientific information you gain access to, along with more than enough workouts to keep you busy for years. I currently use Jim’s PreJYM as a pre-workout drink.

Rippedbody.com was created by Andy Morgan. This website follows the theory of using lean body mass for the basis of your macro ratios. He also has a lot of articles that debunk most of the supplements that are offered on the market and are just hype. Access to most of his content is free. For one of his books, it was 37.00, but this is a one-time fee. There are no monthly memberships.

Muscleforlife.com is a website run by Mike Matthews, who has written a large number of books on nutrition and weightlifting, using a very simple strength building program. He simplifies the process of calculating your base macros to begin either a cutting, bulk, or maintenance diet. I just read one of his books, Bigger, Leaner, Stronger: The Simple Science of Building the Ultimate male Body. He also has a book specifically for the female physique. I just started using his routine today and will run with this for about 8 weeks to gauge its effectiveness for me.

Kagedmuscle.com is running and owned by Kris Gethin, another professional trainer who I followed for a while. Although I believe this program is effective for some, I found it to be too sporadic workout to workout and gave it up after a few weeks. He has some good pre-, intra-, and post workouts called PreKaged, InKaged, and ReKaged. All of these were good tasting and worked, but I recently digressed back to Jim Stoppani’s pre-workout called PreJym. I’ve found this to be tasty, easy on my stomach, and effective for my early morning workouts.

I recommend visiting all of these sites to see which person’s philosophy aligns with your personal weightlifting philosophy. Bodybuilding.com is definitely worth your while because it does not promote anyone individually. There are a lot of really smart people on this site and the information is really helpful, particularly if you are a neophyte to lifting and are looking for some information on starting a nutrition, supplementation, and workout routine. Their app is pretty decent for tracking your workouts and will provide you a good history of your work in the gym.

Well, I hope this is helpful for you. Below was my first day using Mike Matthew’s workout routine.

Shoulders and Abs

Military Press 90×6; 100×6; 110×6

Side Lateral 25×6; 30×6; 35×5

Bent-over Rear Delt Raise 20×6; 25×6; 30×6

Circuit x3

Crunch Machine 100×12; 110×12; 120×12

Lying Leg Raise x12; x12; x12

Decline Crunch x12; x12; x12

 

As you can see, this workout is not complicated or drawn out. I was in and out of the gym in under an hour. He recommends lifting heavy and staying within a 4-6 rep range with 3-4 minutes of rest between sets. Even though this program may seem a little light, it will get a lot more difficult as I ramp up the weights. The Circuit at the bottom is literally a compound set, working from one ab exercise to another. Mike recommends one weighted movement (Crunch Machine) followed by two non-weight workouts (hence x12). The non-weighted are to failure. I started at 12 reps but will continue to elevate weight and reps as I progress through the routine. There is no rest between these sets. Once your circuit is done, rest for 2 minutes and start again, running through the circuit three times.

This workout will run for 8 weeks. At the end of the routine, Mike Suggests a deload week where you either lift light or just take the week off to recover. Then you adjust the exercises and start another 8 weeks.

Another interesting aspect of this routine is the gauge by which you determine what program you use. In my case, I’m at 26% body fat. Way too high. Subsequently, he recommends cutting until you are in the 15% body fat range. Once you’ve hit this, he recommends either continued cutting or moving into a bulking routine. I’ll keep you posted on my body fat as I progress through the routine.

Matthew’s workout split is five days. Monday Chest & Abs, Tuesday Back & Calves, Wednesday Shoulders & Abs, Thursday Legs, and Friday Upper Body and Abs. Matthew also recommends 4 days of cardio. Since Saturday and Sunday are off days I’ve chosen to work cardio on these days. The other two days are on Back and Abs Days (Tuesday) and Leg Days (Thursday). Cardio during workout days will be in the afternoon on my home elliptical. Saturday and Sunday will be on a treadmill at the gym.

Well, that’s it for today folks. I hope you learned something and visit these websites. There is some really great information on these sites and a place you can go to begin learning what this is all about.

See you tomorrow!

Dave

Daily Ramblings – Workout Log

25 Monday Sep 2017

Posted by Dave Gardner in Workout Routine

≈ 3 Comments

Tags

12-week transformation, Bodybuilding, Cardio training, Fat loss workout, Hill workout, Kris Gethin, Treadmill

Happy Monday everyone!

Today’s workout was the commencement of week 3 of Kris Gethin’s 12-week Transformation. This workout really worked chest and triceps. This workout also requires 2 20-minute sessions of cardio.

Saw my first dip in weight this week at 243 (down from 245). The key to weight loss is to lose about 1-2 pounds per week. This is the healthy way to lose weight as any weight you lose will actually stay off.

I also discovered an interesting way to calculate my macros, using my lean body mass (LBM) versus total body weight. You may want to look into this, particularly if you are heavy like me. This new technique also utilizes what is called “carb cycling”. On heavy training days (weightlifting) carb intake is high, with protein staying the same, and fat intake somewhat low. On rest days, carbs go down, protein stays the same, and fat increases. I’ll keep you posted on how it goes.

Anytime you add cardio to your routine it is highly likely you will lose some muscle. That’s ok. This is what happens when you begin your journey to lose weight. You may even see some strength loss while you move through your individual program.

If you would like to check out Kris Gethin’s 12-week transformation or any of his other workout routines you can find them on www.bodybuilding.com. On this site, you’ll have access to a supplement store, tons of articles on nutrition, supplementation, weightlifting techniques, and much more. You can also download their app to your mobile device. Their apps are available in both the Google App store and iTunes.

One thing I like about this workout routine so far is the variety of exercises and routines. This workout is far from static. I have not had the same workout for any body parts since the beginning. The workout continues to elevate intensity each week. Cardio is not mandated to one type of exercise. I currently use the treadmill for my cardio work, but you could use a bicycle, take a walk, use an elliptical, or any other type of cardio event. I am currently using a mix of fat loss cardio on the treadmill and a low-intensity interval workout called “Hill” on the treadmill I use.

Another thing I’d like to mention is the use of a gym. I currently belong to two different gyms. The first is cutting edge, which is only located in my hometown of Port Huron, Michigan. The second is Planet Fitness. I chose to get this second membership because I want to be able to get to the gym wherever I am. Planet Fitness has a lot of locations, near both of my siblings, who are located in Michigan and Arizona.

Cutting Edge is for the traditional bodybuilder. They have dumbbells that range up to 150lbs and start at 5lbs. They also have a wide variety of benches, Smith racks, etc. for the serious bodybuilder. Planet fitness’s dumbbell rack is limited to 70lbs.

I hope everyone is having a terrific Monday! My workouts are in the bag. Now it’s just the eating that I require to hit my macros.

Today’s workout:

Dumbbell press 60×10; 60×10; 65×8; 70×8

Straight arm dumbbell pullover 45×10; 50×10; 50×10

Incline dumbbell fly 40×12; 50×12; drop set 40×14

Cable rope overhead triceps extension 50×12; drop 42.5×12; drop 35×12

Dips 130×12; 170×12; 210×12

Superset

Lying dumbbell triceps extension 20×15; 25×15; 25×15

Close stance push-up 1×20; 1×15; 1×15

Bench dip 1×40; 1×30; 1×20

20 minutes cardio Hill Level 7

20 minutes cardio Hill Level 9

 

Well, that’s it for today folks.

See you tomorrow.

Dave

 

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