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Tag Archives: Legs

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

18 Monday May 2020

Posted by Dave Gardner in Workout Routine

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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

42.994893 -82.509824

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

07 Monday Oct 2019

Posted by Dave Gardner in Workout Routine

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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

42.997350 -82.510643

Daily Ramblings – Workout Routine

09 Tuesday Apr 2019

Posted by Dave Gardner in Workout Routine

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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
42.997350 -82.507366

Daily Ramblings – Workout Log

22 Tuesday Aug 2017

Posted by Dave Gardner in Workout Routine

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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

15 Tuesday Aug 2017

Posted by Dave Gardner in Workout Routine

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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

12 Saturday Aug 2017

Posted by Dave Gardner in Workout Routine

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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

05 Saturday Aug 2017

Posted by Dave Gardner in Workout Routine

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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

28 Friday Jul 2017

Posted by Dave Gardner in Workout Routine

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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

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