Daily Ramblings – Workout Log

Tags

Abs, Bodybuilding, Calves, healthy living, Shoulders

Today’s Workout:

Shoulders, Abs, and Calves

Today’s workout was terrific! I learned that cardio should be separate from the weight routines. Subsequently, I’ll be doing 20 minutes at 3 pm and another 20 minutes at 9 pm daily.

See you tomorrow! Tomorrow is a cardio only day, so only two cardio workouts at 3 pm and 9 pm.

Dave

Military Press	70×12	90×12	110×12	110×12
Lateral Raise	20×12	25×12	30×12	35×12 (rest pause)
Upright row	40×12 wide	40×12 med	40×12 close
Rear Delt Raises	55×12	70×12	85×12	100×12
	115×12	115×12 (rest pause)	100×12
Weighted Sit up	100×20	110×20	120×20
Seated Calf Presses	3 x 60×20
Standing Calf raises	3 x 245×20
Cardio	2×20 minutes	separate workouts

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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, Hamstrings, Jim Stoppani, Quadriceps, 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 Reps x Weight

Barbell Shoulder Press 4 2-5 5/110.0 5/110.0 5/110.0 30/110.0 

Standing Dumbbell Shoulder Press Alternating Arms 3 2-5 5/35.0 5/35.0 10/35.0 

Smith machine One-Arm Upright Row 3 4-5 5/55.0 5/55.0 10/55.0 

Squat 4 2-5 5/160.0 5/160.0 5/160.0 10/160.0 

Deadlift 3 2-5 5/160.0 5/160.0 10/160.0 

Dumbbell Walking Lunge 3 4-5 5/70.0 5/70.0 10/70.0 

Standing Calf Raise 3 5-6 6/388.0 6/388.0 6/388.0 

Seated Calf Raise 3 5-6 6/388.0 6/388.0 6/388.0

Tabata 

Leg press

Shoulder Press

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 – Daily Quote

Tags

Calves, Hamstrings, Quadriceps, Shoulders

Today’s Workout!

Shoulders, Legs, and Calves

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Dumbbell Lateral Raise	3	12-15	Shoulders	12/20.0 12/20.0 20/20.0
Barbell Front Raise	3	12-15	Shoulders	12/30.0 12/30.0 20/30.0
Bent-Over Lateral Raise	3	12-15	Shoulders	12/15.0 12/15.0 20/15.0
Leg Extension	4	12-15	Legs	12/170.0 12/170.0 12/170.0 20/170.0
Lying Leg Curl	4	12-15	Legs	12/70.0 12/70.0 12/70.0 12/70.0
Seated Calf Raise	3	12-15	Calves	12/338.0 12/338.0 15/338.0
Donkey Calf Raise	3	12-15	Calves	12/338.0 12/338.0 15/338.0

As always, this workout was followed by Three Tabatas – Machine Lateral Raise Tabata, Leg Extension Tabata, and Lying Leg Curl Tabata. I topped the workout off with 35 minutes of Interval Cardio on a Treadmill.

See you tomorrow!!

Dave

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, 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

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

Today’s workout!

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Barbell Shoulder Press	2	9-11	Shoulders	11 x 70lbs 11 x 70lbs	11/80.0 11/80.0
Seated Dumbbell Shoulder Press	2	9-11	Shoulders	11 x 30lbs 11 x 30lbs	11/35.0 11/35.0
Smith Machine Upright Row	2	9-11	Shoulders	11 x 40lbs 11 x 40lbs	11/50.0 11/50.0
Dumbbell Lateral Raise	2	9-11	Shoulders	11 x 15lbs 11 x 15lbs	11/20.0 11/20.0
Face Pull	2	9-11	Shoulders	11 x 35lbs 11 x 35lbs	11/50.0 11/50.0
Barbell Shrug	2	9-11	Traps	11 x 135lbs 11 x 135lbs	11/205.0 11/205.0
Behind The Back Barbell Shrug	2	9-11	Traps	11 x 135lbs 11 x 135lbs	11/185.0 11/185.0
Straight-Arm Pushdown	2	9-11	Traps	11 x 180lbs 11 x 180lbs	11/250.0 11/250.0
Cable External Rotation	2	9-11	Shoulders	11 x 15lbs 11 x 15lbs	11/17.5 11/17.5
Cable Internal Rotation	2	9-11	Shoulders	11 x 15lbs 11 x 15lbs	11/17.5 11/17.5
Hanging Leg Raise	2	9-11	Abs	11 x 1lbs 11 x 1lbs	11/1.0 11/1.0
Standing Cable Crunch	2	9-11	Abs	11 x 50lbs 11 x 50lbs	11/57.5 11/57.5
Cable Woodchopper	2	9-11	Abs	11 x 35lbs 11 x 35lbs	11/42.0 11/42.0

Well, folks, we are closing in on the final week for the Down and Up Mass Routine by Jim Stoppani (www.jimstoppani.com). This workout has been terrific and really helped me progress. Let’s talk about increasing your weight from workout to workout.

When I make a decision to progress from one weight to another, my decision is based on a few things. The first consideration is: Am I going to be able to preserve my form? If you have to cheat from the very first rep to get the weight to move, you’re not ready to elevate your weights just yet. The second consideration is: What rep levels am I pursuing this workout? If you are lowering your reps in an upcoming workout, you can more than likely put up more weight doing 3-5 reps than you could at 6-8, 9-11, or 12-15 reps. The key is to progress without sacrificing a full range of motion and good form for the exercise. If you jump too quickly, you will risk an injury and potentially not really work the muscle you are intending to work. Take your time. It is much better to underestimate your ability to progress than progress too quickly. Bodybuilding is a marathon, not a sprint.

I made great progress on most of my exercises this time around. Tomorrow is the last of the heavy weeks in this routine. Next week it’ll be the final stretch with 3 sets to failure. I’m going to do everything I can to just destroy my muscles.

Tomorrow is another leg day.

See you then…

Daily Ramblings – Workout Log

Tags

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

Today’s Workout:

Today was Shoulders!

I hope everyone is having a terrific Tuesday!

See you tomorrow…

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
One-Arm Cable Rear Delt Flye	3	16-20	Shoulders		20/5.0 20/5.0 20/5.0
Cable Lateral Raise	3	16-20	Shoulders	20 x 5lbs 20 x 5lbs 20 x 5lbs	16/10.0 16/10.0 16/10.0
Cable Front Raise	3	16-20	Shoulders	20 x 7.5lbs 20 x 7.5lbs 20 x 7.5lbs	16/10.0 16/10.0 16/10.0
Standing Dumbbell Shoulder Press Alternating Arms	3	16-20	Shoulders	20 x 15lbs 20 x 15lbs 20 x 15lbs	16/15.0 16/15.0 16/15.0
Barbell Shoulder Press	3	16-20	Shoulders	20 x 70lbs 20 x 70lbs 20 x 70lbs	16/70.0 16/70.0 16/70.0
Dumbbell Shrug	2	16-20	Traps	20 x 45lbs 20 x 45lbs	16/50.0 16/50.0
Barbell Shrug	3	16-20	Traps	20 x 155lbs 20 x 155lbs 20 x 155lbs	16/205.0 16/205.0 16/205.0
Straight-Arm Pushdown	2	16-20	Traps	20 x 234lbs 20 x 234lbs	16/250.0 16/250.0
Cable Internal Rotation	2	16-20	Shoulders	20 x 10lbs 20 x 10lbs	16/12.5 16/12.5
Cable External Rotation	2	16-20	Shoulders	20 x 10lbs 20 x 10lbs	16/12.5 16/12.5
Hip Thrust	3	16-20	Abs	20 x 110lbs 20 x 110lbs 20 x 110lbs	16/1.0 16/1.0 16/1.0
Cable Crunch	3	16-20	Abs	20 x 70lbs 20 x 70lbs 20 x 70lbs	16/80.0 16/80.0 16/80.0
Oblique Crunch	2	16-20	Abs	20 x 1lbs 20 x 1lbs	20/10.0 20/10.0