Daily Ramblings – Workout Routine – Week of March 23, 2020.

Tags

Back, Biceps, chest, Exercise Bands, Home Workout, Legs and abs, Shoulders, Staying Safe, triceps

Here’s my weekly workout routine:

Home workout:

• Monday – Leg and Ab workout exercise bands.
• Tuesday – Back, Chest, Shoulders, Triceps, and Biceps workout exercise bands.
• Wednesday – Leg and Ab workout exercise bands.
• Thursday – Back, Chest, Shoulders, Triceps, and Biceps workout exercise bands.
• Friday – Leg and Ab workout exercise bands.
• Saturday – Back, Chest, Shoulders, Triceps, and Biceps workout exercise bands.
• Sunday – day off.

If any of you are lacking in the home gym arena, check out YouTube. There are plenty of home workouts available there. Keep pushing. Keep working. This will all end and things will get back to normal at some point. Until then, contingency exercise routines will be the solution. Be creative and get it done!

Be safe, pay attention to local authorities, and keep pushing.

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Week of November 10th

Tags

10's Workout, Abs, Arms, Back, Calves, chest, Quads, Shoulders

I’m posting this early because tomorrow is Veteran’s Day and I’m going to enjoy my day off.

Monday – Saturday

This week I will be doing a 10’s workout. Here’s how it works.

1 rep, 2 reps, 3 reps, 4 reps, 5 reps, 6 reps, 7 reps, 8 reps, 9 reps, 10 reps, 10 reps, 9 reps, etc.

Monday

• Quads, Hams, Abs

Tuesday

• Back and Biceps

Wednesday

• Chest and Triceps

Thursday

• Shoulders, Calves

Friday

• Cardio

Saturday

• Cardio

Sunday

• Off

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Full Body

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

Daily Ramblings – Workout Routine – Shoulders and Abs

Tags

Abs, Circuit, Crunches, Deltoids, Planks, Shoulder Press, Shoulders, Traps

Today’s Workout:

Circuit (5 iterations):

• Front Raise 1 x10
• Lateral Raise 1 x 10
• Bent Over Rear Delt Raise 1 x 10
• Upright Row 1 x 10
• Shrug Left 1 x 10
• Shrug Right 1 x 10

Behind-the-Neck Shoulder Press 1×10;1×10;1×10;1×10;1×10

Ab Workout (5MHW):

• Dorsal Raise 1 x 10
• Heel Touch 1 x 10
• Side Plank Twist Left 1 x 10
• Side Plank Twist Right 1 x 10
• Vertical Leg Crunch 1 x 10
• Reverse Crunch 1 x 10

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Delts and Traps

Tags

Arnold Press, Bodybuilding, Delts, healthy living, Presses, Rows, Shoulders, Shrugs, Traps

Here’s yesterday’s workout:

Superset:

Behind the Neck Press 1×50; 1×40; 1×30; 1×20; 1×10

Upright Row 1×50; 1×40; 1×30; 1×20; 1×10

Superset 2:

Arnold Shoulder Press 1×10; 1×20; 1×30; 1×40; 1×50

Shrugs 1×10; 1×20; 1×30; 1×40; 1×50

My shoulders were screaming at the end of this workout.

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

Workout Diary

Tags

Deltoids, healthy living, Shoulders, Traps

I’ve been using a new routine since getting back to the gym in February. I work one body part per day. So far, so good. Today was a shoulder workout.

• Cable Front Rows
• Cable Face Pulls
• Cable Reverse Delt Flys
• Dumbbell Lateral Raises
• Dumbbell Rear Delt Raises
• Machine Shoulder Presses

For each of the above, I do 8-12 reps and 4 sets. I’ll increase the intensity as I go forward, but not bad for week 4 back in the gym. For those of you who didn’t see my reasons, I avoid the gym between January and February. I’m not a big fan of the New Year’s Resolution crowds that pack the gym in these months. Now that they have moved on, the gym is at tolerable population levels.

I’ll continue this routine for another month to get back into gym shape, then adjust. I hit the gym 7 days a week, with one day being a straight cardio day.

That’s it for today folks!

Dave

Daily Ramblings – Workout Log – Upper Body

Tags

Back, Biceps, Bodybuilding, chest, healthy living, Shoulders, triceps

Today’s workout tackled the upper body. I took a day off from Cardio and Legs since I’ve hit Cardio 5 days in a row and just finished 2 leg days. Today’s workout is below:

Back

Lower Back Extensions: 210×10; 230×10; 250×10

Seated Rows: 100×10; 120×10; 140×10

Wide Grip Pulldowns: 100×10; 120×10; 140×10

Chest

Flat Bench: Warmup: 70×20; 90×15; 110×12; Work: 130×10; 160×10; 160×10

Incline Bench: 110×10; 130×10; 150×10

Shoulders

Military Press Machine: 110×10; 110×10; 110×10

Biceps

Behind back cable Curls: 10×10; 20×10; 25×10

Curl machine: 45×10; 60×10; 75×10

Triceps

Triceps machine: 50×10; 70×10; 90×10; 90×10; 70×10; 50×10; 50×10

That’s it for today folks!

Tomorrow I’m taking a day off to recover from the week and will be back at it on Monday!

See you then!

Dave

Daily Ramblings – Daily Workout – Shoulders and Abs

Tags

Bodybuilding, Deltoids, Drop sets, healthy living, High-reps, Shoulders, Trapezoids

Happy Post Halloween!

I hope everyone had a great time passing out goodies to all the costumed little people last night–we sure did. There were some great costumes.

Ok, so here we go. Today’s workout involved targeting the back. The current workout I’m using was designed by me. It targets the three heads of the deltoids (front, lateral, and rear) and the trapezoids. As you can see in this workout I really enjoy moving up the weight with each set. What I did to mix things up today was to use drop sets and high reps at the end of the exercise to really burn the muscle. It was terrific! My shoulders were screaming afterward.

Today’s workout:

Shoulders:

Military press: 70×6; 90×6; 110×6; 110×6; 120×6;  130×6

Deltoids:

Dumbbell front raises: 15×6; 20×6; 25×6; 15×30

Lateral raises: 15×6; 20×6; 25×6; Drop Sets: 15×20; 10×10

Rear delt machine flys: 50×10; 70×10; 90×10; 110×10; Drop sets: 90×10; 70×15;

Shrugs: 55×10; 60×10; 65×10; 70×10; 75×10; Drop sets: 55×15; 50×10; 45×5

Abdominals:

Ab crunch: 40×12; 50×12; 65×12; 80×12; 95×12; 40×50;

Cardio:

Cardio 20 minutes – Hill Program – Level 5

Have a great day folks!

See you tomorrow!

Dave

Daily Ramblings – Workout Log – Shoulders

Tags

Bent Over Rear Delt Raises, Facepulls, Lateral Raises, Military Press, Shoulders, Shrugs

Happy Friday!

I hope everyone is having a great end of the work week.

Today my workout hit the shoulders. I added some exercises to last week’s exercises. Initially, hit the Military Press, then Lateral raises, and bent over rear delt raises. I added Dumbbell Shrugs and Face pulls. I used two strategies today—drop sets and no rest sets. It was a great workout.

I wrote an article a while back on what is called the instinctive principle. This principle allows us to alter our work out to take advantage of peaks and valleys in energy. Some days you’re going to be on fire and you’ll want to take advantage of this by adding sets, adding weight, doing whatever you need to, to achieve a good workout. On the low days, you may lighten weights, you may reduce the number of sets and all the rest. Get it?

I enjoy this because it keeps my workout fresh and it allows me some freedom to push myself beyond what I would normally do on good days in the gym. The whole key to progression in the gym is to increase reps, lower rest times, increase weights, or any combination of the above. You can also increase intensity by doing supersets, compound sets, giant sets, drop sets, or rest-pause sets. I also enjoy using pyramids, when I really want to blast a muscle group. These really kick your tail if you do them right.

Anyway, that’s it for today. My workout today is below:

 Military press

Warm up: 70×12; 90×12; 110×12

Working sets: 130×6; 150×6; 160×5

Side lateral: 30×6; 35×6; 40×5

Bent over rear delt raise: 30×6; 35×6; 40×6

Dumbbell Shrugs: 65×10; 70×10; 75×7 (no rest between sets)

Face pulls: 50×10; 57.5×10; 65×10; 72.5×10; Drop-sets (no rest between sets) 65×10; 57.5×10; 50×10; 42.5×10

Ab circuit:

Ab-x: x12; x12; x12

Crunch machine: 110×12; 130×12; 150×12

Ab Coaster: 3 sets to failure (60; 50; 49)

Cardio

Cardio Hill Level 4 20 minutes

Tomorrow is Leg Day!

See you then.

Dave