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Tag Archives: Obliques

Daily Ramblings – Workout Routine – Full Body

10 Saturday Aug 2019

Posted by Dave Gardner in Workout Routine

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Tags

Abs, Arms, chest, Early Morning, Exercise Bands, healthy living, Home Workout, Obliques, Shoulders, Squats

Today’s workout:

  • Box Squats
  • Chest Press
  • Lateral Raises
  • Bicep Curls
  • Triceps Extensions
  • Calf Presses
  • Side Plank Twist Left
  • Side Plank Twist Right
  • Dorsal Raise
  • Lying Leg Raise
  • Side Crunch Right
  • Side Crunch Left

See you at the finish line!

Dave

42.997350 -82.507366

Daily Ramblings – Workout Routine – Hamstrings and Abs

29 Monday Jul 2019

Posted by Dave Gardner in Workout Routine

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Tags

Abs, Crunch, Glute Raises, Glutes, Hamstrings, Home Workouts, Obliques, Plank, Russian Twist

Workout:

Hamstrings

Compound Set (4 sets x 10):

  • Glute Raises
  • Single Leg Glute Raises Right
  • Single Leg Glute Raises Left
  • Glute Raise with Hamstring Walkout

Abs:

  • Cross Over Crunch Left 1 x 10
  • Cross Over Crunch Right 1 x 10
  • Plank 1 x 10 seconds
  • Russian Twist 1 x 10
  • Side Plank Leg Lift Right 1 x 10
  • Side Plank Leg Lift Left 1 x 10

See you at the finish line!

Dave

 

42.997350 -82.507366

Daily Ramblings – Workout Diary – Quads and Abs

04 Thursday Apr 2019

Posted by Dave Gardner in Workout Routine

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Tags

Abs, Elliptical, Leg Extetension, Obliques, Planks, Quadriceps, Treadmill

AM:

Leg Extension Machine 9 x 10;

20 minutes Treadmill Hill Program

Crunches 3 x 10;

Reverse Crunches 3 x 10;

Bicycles 3 x 10:

PM:

Calf Raise 1 x 10;

Lunge 2 x 10;

Fire Hydrant Right 1 x 10;

Fire Hydrant Left 1 x 10;

Glute Raise Right 1 x 10;

Glute Raise Left 1 x 10;

Reverse Crunch 1 x 10;

Heel Touch 1 x 10;

Side Plank Twist Left 1 x 10;

Side Plank Twist Right 1 x 10;

Dorsal Raise 1 x 10;

Vertical Leg Crunch 1 x 10;

20-minutes Elliptical

42.997350 -82.507366

Workout Routine

10 Saturday Mar 2018

Posted by Dave Gardner in Workout Routine

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Tags

Abdominals, hip abductors, hip adductors, Lower back, Obliques

Today was lower-back and abdominal day. I’m enjoying the one body part workouts. The simplicity is awesome. Here’s the workout.

  • Hip adductor machine
  • Hip abductor machine
  • Lower back machine
  • Ab crunch machine
  • Ab-x machine
  • Cable Oblique Crunches

Today, I mixed it up a bit. I did half-pyramids on the hip work, starting light and working to heavy, with each set for 8-12 reps. Lower back I did a full pyramid starting light working all the way up to heavy and then back down to starting weight (no rest between sets, other than to move the pin). The abs I did half-pyramids on the machine and the Ab-x machine 4 sets of 12. My Oblique work was a half-pyramid light to heavy.

If you are one that likes more variety in your workout routines, feel free to use any of my daily routines and combining them together. My plan this year is to continue this one body part a day routine for another month or so. Then, to increase intensity, I’ll move to an upper body/lower body/cardio split, hitting the whole body twice a week and getting in 3 cardio sessions of 20+ minutes each.

See you tomorrow!

Dave

Daily Ramblings – Workout Log

21 Monday Aug 2017

Posted by Dave Gardner in Workout Routine

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Tags

Abdominals, chest, Jim Stoppani, Obliques, Shortcut to Shred, triceps

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

02 Wednesday Aug 2017

Posted by Dave Gardner in Workout Routine

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Tags

Abdominals, Bodybuilding, Core, Deltoids, Down and Up Mass, healthy living, Jim Stoppani, Obliques, Shoulders, Trapezoids

Today’s Workout!
Shoulders
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Lying Cable Rear Delt Flye 3 12-15 Shoulders 15 x 15lbs
15 x 15lbs
15 x 15lbs
12/17.5 12/17.5 25/17.5
Cable Lateral Raise 3 12-15 Shoulders 15 x 5lbs
15 x 5lbs
15 x 5lbs
12/12.5 12/12.5 20/12.5
Cable Front Raise 3 12-15 Shoulders 15 x 7.5lbs
15 x 7.5lbs
15 x 7.5lbs
12/12.5 12/12.5 30/12.5
Standing Dumbbell Shoulder Press Alternating Arms 3 12-15 Shoulders 15 x 15lbs
15 x 15lbs
15 x 15lbs
12/20.0 12/20.0 25/20.0
Barbell Shoulder Press 3 12-15 Shoulders 15 x 70lbs
15 x 70lbs
15 x 70lbs
12/90.0 12/90.0 20/90.0
Dumbbell Shrug 2 12-15 Traps 15 x 45lbs
15 x 45lbs
12/60.0 12/60.0
Barbell Shrug 3 12-15 Traps 15 x 155lbs
15 x 155lbs
15 x 155lbs
12/225.0 12/225.0 25/225.0
Straight-Arm Pushdown 2 12-15 Traps 15 x 144lbs
15 x 144lbs
12/250.0 25/250.0
Cable Internal Rotation 2 12-15 Shoulders 15 x 10lbs
15 x 10lbs
12/15.0 30/15.0
Cable External Rotation 2 12-15 Shoulders 15 x 10lbs
15 x 10lbs
12/15.0 20/15.0
Incline Reverse Crunch 3 12-15 Abs 12/1.0 12/1.0 30/1.0
Cable Crunch 3 12-15 Abs 15 x 57.5lbs
15 x 57lbs
15 x 57lbs
12/1.0 12/1.0 30/1.0
Dumbbell Side Bend 2 12-15 Abs 15 x 30lbs
15 x 30lbs
12/40.0 25/40.0

One more day to finish this 10-week routine. It actually went quicker than that, because I worked 7 days a week for the most part without too many rest days. As you can see above, significant or decent gains across the board. This is the key. Increased weight means muscles are getting bigger, even if I can’t see them yet.

Tomorrow we end this workout with the final leg day. What workout will I do next? You’ll have to stay tuned to find out.

See you tomorrow!!

Daily Ramblings – Workout Log

31 Monday Jul 2017

Posted by Dave Gardner in Workout Routine

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Tags

Abdominals, Back, Calves, Hamstrings, Obliques, Quadriceps, tibialis, triceps

Last two day’s workouts:

Chest and Triceps Day
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Cable Crossover (High Pulley) 3 12-15 Chest 15 x 25lbs
15 x 25lbs
15 x 25lbs
12/30.0 12/30.0 15/30.0 
Cable Crossover (Low Pulley) 3 12-15 Chest 15 x 10lbs
15 x 10lbs
15 x 10lbs
15/12.5 15/12.5 30/12.5 
Incline Dumbbell Flye 3 12-15 Chest 15 x 35lbs
15 x 35lbs
15 x 35lbs
12/40.0 12/40.0 20/40.0 
Dumbbell Bench Press 3 12-15 Chest 15 x 40lbs
15 x 40lbs
15 x 40lbs
12/45.0 12/45.0 30/45.0 
Bench Press 3 12-15 Chest 15 x 105lbs
15 x 105lbs
15 x 105lbs
12/130.0 12/130.0 18/130.0 
Dumbbell Triceps Kickback 3 12-15 Triceps 15 x 12.5lbs
15 x 12.5lbs
15 x 12.5lbs
12/15.0 12/15.0 30/15.0 
Triceps Pressdown 2 12-15 Triceps 15 x 57.5lbs
15 x 57lbs
12/62.5 30/62.5
Lying Cable Triceps Extensions (Bench) 2 12-15 Triceps 15 x 35lbs
15 x 35lbs
12/40.0 30/40.0
Overhead Cable Triceps Extension (low pulley) 2 12-15 Triceps 15 x 35lbs
15 x 35lbs
12/40.0 30/40.0
Close-Grip Bench Press 3 12-15 Triceps 15 x 95lbs
15 x 95lbs
15 x 95lbs
12/100.0 12/100.0 30/100.0 
Hanging Leg Raise 3 12-15 Abs 15 x 1lbs
15 x 1lbs
15 x 1lbs
12/1.0 12/1.0 25/1.0 
Decline Crunch 3 12-15 Abs 15 x 1lbs
15 x 1lbs
15 x 1lbs
12/1.0 12/1.0 30/1.0 
Side Plank Reach Through 2 to failure Abs 1 x 15lbs
1 x 15lbs
1/15.0 1/16.0
Leg Day (Sunday)
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Squat 2 9-11 Legs 11 x 110lbs
11 x 110lbs
9/130.0 9/130.0
Front Squat 2 9-11 Legs 11 x 90lbs
11 x 90lbs
9/110.0 9/110.0
Leg Press 2 9-11 Legs 11 x 250lbs
11 x 250lbs
11/270.0 11/270.0 
Leg Extension 2 9-11 Legs 11 x 145lbs
11 x 145lbs
11/160.0 11/160.0 
Walking Lunge 2 9-11 Legs 11 x 110lbs
11 x 110lbs
9/110.0 9/110.0
Romanian Deadlift 2 9-11 Legs 11 x 115lbs
11 x 115lbs
11/120.0 11/120.0 
Lying Leg Curl 2 9-11 Legs 11 x 60lbs
11 x 60lbs
11/70.0 
Seated Calf Raise 2 9-11 Calves 11 x 298lbs
11 x 298lbs
9/328.0 9/328.0
Leg Press Calf Raise 2 9-11 Calves 9/328.0 9/328.0
Cable Toe Raise 2 9-11 Calves 11 x 50lbs
11 x 50lbs
11/60.0 11/60.0

Happy Monday, Readers!!

We have 3 workouts left in the Down and Up Mass program. What will be next? I’ll keep you posted. I haven’t decided what routine I’m going to tackle next. I’ll update before I start hitting the next one.

For those of you who are interested in working out or don’t know where to start, I can’t recommend Jim Stoppani’s website enough (www.jimstoppani.com). Another great site to go to is Bodybuilding.com (www.bodybuilding.com). Bodybuilding.com is free, has tons of workouts available, tons of articles and videos on the various aspects of bodybuilding and fitness in general. It also has a store where you can buy all of your supplements. Either way, both of these websites are definitely worth your while if you are looking for some great advice and information about exercise, bodybuilding, nutrition, etc. I hope some of you follow my lead and really get moving. It will make a HUGE difference in your life and will improve every aspect of it.

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

Daily Workout – Workout Log

23 Sunday Jul 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

Tags

Abdominals, Bodybuilding, chest, Down and Up Mass, healthy living, Jim Stoppani, Obliques, triceps

Today’s Workout
Here we are again. This is the beginning of another light week. Each set is moving backward from the 21-30 reps we did in the previous light week. This week we will be hitting rep ranges of 16-20 per set, with the last set going to failure.
I hope everyone had a great Sunday!
See you tomorrow…
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Cable Crossover (High Pulley) 3 16-20 Chest 20 x 17.5lbs
20 x 17.5lbs
20 x 17.5lbs
20/20.0 20/20.0 20/20.0 
Cable Crossover (Low Pulley) 3 16-20 Chest 20 x 7.5lbs
20 x 7.5lbs
20 x 7.5lbs
20/10.0 20/10.0 20/10.0 
Incline Dumbbell Flye 3 16-20 Chest 20 x 20lbs
20 x 20lbs
20 x 20lbs
20/25.0 20/25.0 20/25.0 
Dumbbell Bench Press 3 16-20 Chest 20 x 35lbs
20 x 35lbs
20 x 35lbs
20/35.0 20/35.0 20/35.0 
Bench Press 3 16-20 Chest 20 x 105lbs
20 x 105lbs
20 x 105lbs
16/120.0 16/120.0 16/120.0 
Dumbbell Triceps Kickback 3 16-20 Triceps 20 x 10lbs
20 x 10lbs
20 x 10lbs
20/12.5 20/12.5 20/12.5 
Triceps Pressdown 2 16-20 Triceps 20 x 50lbs
20 x 50lbs
20/57.5 20/57.5
Lying Cable Triceps Extensions (Bench) 2 16-20 Triceps 20/30.0 20/30.0
Overhead Cable Triceps Extension (low pulley) 2 16-20 Triceps 20 x 30lbs
20 x 30lbs
20/30.0 20/30.0
Close-Grip Bench Press 3 16-20 Triceps 20 x 95lbs
20 x 95lbs
20 x 95lbs
20/105.0 20/105.0 20/105.0 
Hip Thrust 3 16-20 Abs 20 x 80lbs
20 x 80lbs
20 x 80lbs
20/110.0 20/110.0 20/110.0 
Crunch 3 16-20 Abs 20 x 100lbs
20 x 100lbs
20 x 100lbs
20/10.0 20/10.0 20/10.0 
Side Plank Reach Through 2 to failure Abs 10 x 10lbs
10 x 10lbs
1/15.0 1/15.0

Daily Ramblings – Workout Log

13 Thursday Jul 2017

Posted by Dave Gardner in Workout Routine

≈ Leave a comment

Tags

Abdominals, chest, Obliques, triceps

Today’s workout!
Great workout today. 21-30 reps are no joke and my muscles were screaming throughout the workout. Interestingly, this is a great way to overcome a plateau and is very common in many of Jim Stoppani’s workouts.
I hope everyone had a terrific Thursday! See you tomorrow.
Exercise Sets Reps Muscle Group Previous Results Reps x Weight
Cable Crossover (High Pulley) 3 21-30 Chest 30/17.5 30/17.5 30/17.5 
Cable Crossover (Low Pulley) 3 21-30 Chest 30/7.5 30/7.5 30/7.5 
Incline Dumbbell Flye 3 21-30 Chest 30/20.0 30/20.0 30/20.0 
Dumbbell Bench Press 3 21-30 Chest 30/30.0 30/30.0 30/30.0 
Bench Press 3 21-30 Chest 21/110.0 21/110.0 21/110.0 
Dumbbell Triceps Kickback 3 21-30 Triceps 30/10.0 30/10.0 30/10.0 
Triceps Pressdown 2 21-30 Triceps 30/50.0 30/50.0
Lying Cable Triceps Extensions (Bench) 2 21-30 Triceps 21/27.5 21/27.5
Overhead Cable Triceps Extension (low pulley) 2 21-30 Triceps 30/27.5 30/27.5
Close-Grip Bench Press 3 21-30 Triceps 30/95.0 30/95.0 30/95.0 
Hip Thrust 3 21-30 Abs 30/70.0 30/70.0 30/70.0 
Crunch 3 21-30 Abs 30/1.0 30/1.0 30/1.0 
Side Plank Reach Through 2 to failure Abs   10/10.0 10/10.0
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