Daily Ramblings – Workout Diary – Quads and Abs

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

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Workout Routine

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

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

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

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

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

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

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

Daily Ramblings – Workout Log

Tags

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

Today’s workout!

I’ve made some pretty decent gains, thanks to this program. I’m currently in week 5 and have another 5 to go, but happy with the gains in strength.

I hope everyone is having a great Saturday! I didn’t post yesterday because my Brother and Sister arrived in town for some time with the family. It was great picking them up at the airport and hanging out with them last night. Today was back to normal.

See you tomorrow...

Bench Press	2	3-5	Chest	5/160.0 5/160.0
Reverse-Grip Bench Press	2	3-5	Chest	5/110.0 5/110.0
Incline Dumbbell Press	2	3-5	Chest	5/50.0
Dumbbell Flye	2	3-5	Chest	5/45.0 5/45.0
Cable Crossover (High Pulley)	2	3-5	Chest	5/25.0 5/25.0
Close-Grip Bench Press	2	3-5	Triceps	5/110.0 5/110.0
Dumbbell Overhead Extension	2	3-5	Triceps	5/55.0 5/55.0
Lying Triceps Extension	2	3-5	Triceps	5/70.0 5/70.0
Triceps Pressdown	2	3-5	Triceps	5/67.5 5/67.5
Dumbbell Triceps Kickback	2	3-5	Triceps	5/20.0 5/20.0
Smith Machine Hip Thrust	2	3-5	Abs	5/160.0 5/160.0
Smith Machine Crunch	2	3-5	Abs	5/40.0 5/40.0
Standing Cable Oblique Pressdown	2	3-5	Abs	5/57.5 5/57.5

Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, Deltoids, healthy living, Lifting after 50, Obliques, Shoulders, Trapezoids

Today’s workout!

Today I  focused on Shoulders using reverse progression (higher reps, lower weights) coupled with pre-exhaustion. Notice the compound exercises at the end of each block of exercises (Barbell Shoulder Press for example). This ensures that the shoulders are absolutely destroyed by the time you finish the workout.

You may also be wondering about straight arm push downs, internal and external rotations. These are really great exercises because they focus on the bundles of muscle that support the shoulder socket–an area that is really easy to injure, particularly when you are pushing some heavy weights. I just wanted you, my readers, to understand what these are. For those in my audience that are experienced in the gym, these should be part of your repertoire already.

Anyways, great workout today. See you tomorrow!!

Lying Cable Rear Delt Raise	3	16-20	Shoulders		20/15.0 20/15.0 20/15.0
Cable Lateral Raise	3	16-20	Shoulders		20/5.0 20/5.0 20/5.0
Cable Front Raise	3	16-20	Shoulders		20/7.5 20/7.5 20/7.5
Standing Dumbbell Shoulder Press Alternating Arms	3	16-20	Shoulders		20/15.0 20/15.0 20/15.0
Barbell Shoulder Press	3	16-20	Shoulders		20/70.0 20/70.0 20/70.0
Dumbbell Shrug	2	16-20	Traps		20/45.0 20/45.0
Barbell Shrug	3	16-20	Traps		20/155.0 20/155.0 20/155.0
Straight-Arm Pushdown	2	16-20	Traps		20/234.0 20/234.0
Cable Internal Rotation	2	16-20	Shoulders		20/10.0 20/10.0
Cable External Rotation	2	16-20	Shoulders		20/10.0 20/10.0
Hip Thrust	3	16-20	Abs		20/80.0 20/80.0 20/80.0
Cable Crunch	3	16-20	Abs		20/70.0 20/70.0 20/70.0
Oblique Crunch	2	16-20	Abs		20/1.0 20/1.0