Daily Ramblings – Workout Routine – Week of Oct 6, 2019

Tags

5MHW, Abs, Back, Biceps, Cardio, chest, gym, healthy living, Legs, triceps, Weights

Ok, folks, we are at the start of a new week. I like variety in my exercise routine, so here goes another change.

Monday – Friday

AM workout – 5MHW

Mid-day: Gym Workout (Cardio and Weights)

• Monday – 20 minutes cardio (treadmill) – legs and abs
• Tuesday – 20 minutes cardio (Back and Biceps)
• Wednesday – 20 minutes cardio (Chest and triceps)
• Thursday – 20 minutes cardio (Shoulders)
• Friday – 20 minutes cardio
• Saturday and Sunday (rest and recuperate)

PM workout: 5MHW

Have a great week everybody!

See you at the finish line.

Dave

Daily Ramblings – Workout Routine

Tags

Abs, Back, Biceps, Cardio, chest, forearms, Full-Body, Hips, Legs, Shoulders, triceps

6:30 AM

• Leg Extensions 3 x 10;
• Seated Leg Curls 3 x 10;
• Lat Pull Down 3 x 10;
• Seated Rows 3 x 10;
• Machine Chest Flys 3 x 10;
• Rear-Delt Flys 3 x 10;
• Dumbbell Front Raises 3 x 10;
• Dumbbell Lateral Raises 3 x 10;
• Machine Shoulder Presses 3 x 10;
• Machine Preacher Curls 3 x 10;
• Machine Triceps Extensions 3 x 10;
• Wrist Curls 3 x 10;
• Reverse Wrist Curls 3 x 10;
• Outer Hip Machine 3 x 10;
• Inner Hip Machine 3 x 10;
• Straight-Leg Crunches 1 x 10;
• Reverse Crunches 1 x 10;
• Oblique Crunches 1 x 10;
• Hyper Extension 3 x 10;
• 20-minutes Cardio Treadmill Hill Program

Daily Ramblings – Workout Log

Tags

Bodybuilding, healthy living, Jim Stoppani, Legs, Shoulders

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

Tags

Bodybuilding, Calves, healthy living, Jim Stoppani, Legs, Shortcut to Shred, Shoulders

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 – Workout Log

Tags

Bodybuilding, healthy living, Jim Stoppani, Legs, Shortcut to Shred, Shoulders

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

Tags

Abdominals, Cardio, Jim Stoppani, Legs, Shortcut to Shred, Shoulders, Tabata

Today’s Workout!

Shortcut to Shred/ 1-2-3 Lean Program (weeks 1-3)Close

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Barbell Shoulder Press	4	9-11	Shoulders	11 x 75lbs 11 x 75lbs 11 x 75lbs 11 x 75lbs	11/65.0 11/65.0 11/65.0 15/65.0
Standing Alternating Dumbbell Shoulder Press	3	9-11	Shoulders	11 x 20lbs 11 x 20lbs 11 x 20lbs	9/25.0 11/25.0 15/25.0
Smith machine One-Arm Upright Row	3	9-11	Shoulders	11 x 45lbs 11 x 45lbs 11 x 45lbs	9/40.0 9/40.0 9/40.0
Squat	4	9-11	Legs	11 x 95lbs 11 x 95lbs 11 x 95lbs 11 x 95lbs	9/140.0 9/140.0 9/140.0 11/140.0
Deadlift	3	9-11	Whole Body	9 x 95lbs 9 x 95lbs 9 x 95lbs	9/140.0 9/140.0 11/140.0
Walking Lunge	3	9-11	Legs	9 x 0lbs 9 x 0lbs 9 x 0lbs	9/40.0 9/40.0 11/40.0
Standing Calf Raise	3	9-11	Calves	11 x 0lbs 11 x 0lbs 11 x 0lbs	9/323.0 9/323.0 11/323.0
Seated Calf Raise	3	9-11	Calves	11 x 25lbs 11 x 25lbs 11 x 25lbs	9/323.0 9/323.0 25/323.0

Today was a great workout. I did the above and combined it with a Leg Extension Tabata and a Cable Face Pull Tabata. Today’s workout was rounded out with 30 minutes of Cardio.

See you tomorrow!!

Daily Ramblings – Workout Log

Tags

Abdominals, Back, Biceps, Calves, chest, forearms, Legs, Obliques, tibialis, triceps

Last Three Day’s Workouts:

Sorry for not being her for a day or so folks. Been busy with some other projects. Here you go!!

Back and Biceps

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Deadlift	2	9-11	Whole Body	11 x 45lbs 11 x 45lbs	11/100.0 11/100.0
Barbell Bent-Over Row	2	9-11	Back	11 x 95lbs 11 x 95lbs	11/100.0 11/100.0
Seated Cable Row (Close)	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0 11/105.0
Wide-Grip Lat Pulldown	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0
Reverse-Grip Lat Pulldown	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0 11/105.0
Straight-Arm Pulldown	2	9-11	Back	11 x 40lbs	11/55.0 11/55.0
Standing Barbell Curl	2	9-11	Biceps	11 x 45lbs	11/55.0 11/55.0
Incline Dumbbell Curl	2	9-11	Biceps	11 x 20lbs	11/25.0 11/25.0
High Cable Curl	2	9-11	Biceps	11 x 10lbs 11 x 10lbs	11/15.0 11/15.0
Prone Incline Dumbbell Curl	2	9-11	Biceps	11 x 15lbs	11/20.0 11/20.0
Hammer Curl	2	9-11	Biceps	11 x 20lbs 11 x 20lbs	11/25.0 11/25.0
Barbell Wrist Curl	2	9-11	Forearms	11 x 30lbs 11 x 30lbs	11/50.0 11/50.0
Barbell Reverse Wrist Curl	2	9-11	Forearms	11 x 20lbs 11 x 20lbs	11/20.0 11/20.0
Standing Calf Raise	2	9-11	Calves	11 x 208lbs	11/298.0 11/298.0
Seated Calf Raise	2	9-11	Calves	11 x 208lbs 11 x 208lbs	11/298.0 11/298.0
Cable Toe Raise	2	9-11	Calves	11 x 20lbs 11 x 20lbs	11/50.0 11/50.0

Chest and Triceps

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	2	9-11	Chest	11 x 110lbs 11 x 110lbs	9/150.0 9/150.0
Reverse-Grip Bench Press	2	9-11	Chest	11 x 80lbs 11 x 80lbs	11/90.0 11/90.0
Incline Dumbbell Press	2	9-11	Chest	11 x 40lbs 11 x 40lbs	11/50.0 11/50.0
Dumbbell Flye	2	9-11	Chest	11 x 35lbs 11 x 35lbs	11/45.0 11/45.0
Cable Crossover (High Pulley)	2	9-11	Chest	11 x 22.5lbs 11 x 22.5lbs	11/27.5 11/27.5
Close-Grip Bench Press	2	9-11	Triceps	11 x 45lbs 11 x 45lbs	11/100.0 11/100.0
Dumbbell Overhead Extension	2	9-11	Triceps	11 x 45lbs 11 x 45lbs	11/45.0 11/45.0
Lying Triceps Extension	2	9-11	Triceps	11 x 50lbs 11 x 50lbs	11/60.0 11/60.0
Triceps Pressdown	2	9-11	Triceps	11 x 57.5lbs 11 x 57.5lbs	11/57.5 11/57.5
Dumbbell Triceps Kickback	2	9-11	Triceps	11 x 12.5lbs 11 x 12.5lbs	11/15.0 11/15.0
Smith Machine Hip Thrust	2	9-11	Abs	11 x 90lbs 11 x 90lbs	11/150.0 11/150.0
Smith Machine Crunch	2	9-11	Abs	11 x 20lbs 11 x 20lbs	11/60.0 11/60.0
Standing Cable Oblique Pressdown	2	9-11	Abs	11 x 25lbs 11 x 25lbs	11/42.5 11/42.5

Legs

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Leg Extension	3	16-20	Legs	20 x 130lbs 20 x 130lbs 20 x 130lbs	20/130.0 20/130.0 20/130.0
One-Leg Leg Press	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	20/208.0 20/208.0 20/208.0
Front Squat	3	16-20	Legs	20 x 60lbs 20 x 60lbs 20 x 60lbs	20/60.0 20/60.0 20/60.0
Squat	3	16-20	Legs	20 x 80lbs 20 x 80lbs 20 x 80lbs	20/75.0 20/75.0 20/75.0
Lying Leg Curl	3	16-20	Legs	20 x 40lbs 20 x 40lbs 20 x 40lbs	20/50.0 20/50.0 20/50.0
Walking Lunge	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	16/80.0 16/80.0 16/80.0
Romanian Deadlift	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	16/90.0 16/90.0 16/90.0
Seated Calf Raise	3	16-20	Calves	20 x 208lbs 20 x 208lbs 20 x 208lbs	20/218.0 20/218.0 20/218.0
Leg Press Calf Raise	3	16-20	Calves		20/218.0 20/218.0 20/218.0
Cable Toe Raise	2	16-20	Calves	20 x 40lbs 20 x 40lbs	20/50.0 20/50.0