Daily Ramblings – Workout Routine – Week of May 11, 2020.

Tags

Cardio, Dedication, Discipline, Drive, motivation, Physical conditioning, strength training, workout

This week, we’ll revisit one body part a day and shoot for 100 reps.

Monday – Chest

Tuesday – Back

Wednesday – Shoulders

Thursday – Abs

Friday – Legs

Saturday – Calves/Forearms

Sunday – Off

Have a great week, folks!

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Week of 17 November

Tags

30 Minutes, Cardio, Consistency, healthy living, Meditation, strength training, Stress Relief, Vegetarian Lunch, Wellness

This last week was a terrific success. This week we’ll introduce nutrition as part of my exercise routine.

Workouts:

**30 minutes Gym (minimum) – 15 minutes Cardio (Elliptical) – 15 Minutes Weight Training (15 sets) on days when I’m feeling good, I may go beyond these limits, but these are the bare minimums.**

• Sunday – Back
• Monday – Chest
• Tuesday – Abs and Obliques
• Wednesday – Shoulders
• Thursday – Biceps
• Friday – Triceps
• Saturday – Legs

Nutrition:

This week we’ll upgrade our nutrition by going pure vegan for my lunch meal (fruits, vegetables, and a protein (beans, chickpeas, lentils, or nuts and seeds). I like to eat out for lunch, so getting a salad without meat will be easy.

Meditation:

Headspace daily for at least 10 minutes

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Chest and Back

Tags

Back, Bodybuilding, chest, Dumbbell Rows, Flat Bench Dumbbell Press, healthy living, Incline Dumbbell Press, strength training

Yesterday’s workout:

Superset 1: 

• Dumbbell Incline Press: 1×50; 1×40; 1×30; 1×20; 1×10
• Dumbbell Bent Over Row 1×50; 1×40; 1×30; 1×20; 1×10

Superset 2:

• Dumbbell Flat Bench Press: 1×10; 1×20; 1×30; 1×40; 1×50;
• Dumbbell Bent Over Row: 1×10; 1×20; 1×30; 1×40; 1×50;

See you at the finish line…

Dave

Daily Ramblings – Workout Routine – Legs and Abdominals

Tags

Cardio, Hamstring Curls, Hamstrings, Leg Extension, Leg Press, Quadriceps, strength training, Treadmill

Hey, folks! I hope your Monday is going well! Today, in the U.S. is tax day. For some it is a day of dread. I hit legs and abdominals in today’s workout routine. My workout is below.

AM:

Leg Presses 4 x 20;

Leg Extensions 3 x 20;

Seated Hamstring Curls 3 x 20;

Crunch Machine 3 x 20;

20 minutes Cardo Treadmill Hill Program

Have a great week folks! I’ll see you tomorrow for another workout installment.

Until next time…

Dave

Daily Ramblings – Workout Diary

Tags

Cardio, healthy living, strength training, Workout Routine

Well, folks, today was the last workout of week 4 of my workout routine. I really enjoyed this program and will repeat it again starting on Monday of this week. The tweak to this program will involve doing some cardio on my off days so that I will be in the gym 7 days a week.

Routine:

Monday – Legs and Abs

Tuesday – Chest and Triceps

Wednesday – Cardio

Thursday – Back and Biceps

Friday – Shoulders

Saturday – Cardio

Sunday – Cardio

This will be another 4-week plan and I’m excited to get started. I hope you are all having a great weekend!

Dave

Daily Ramblings – Workout Log

Tags

Exercise, fitness, health, strength training, weight lifting, workout

Today’s workout

Today I was extra motivated and decided to hit the metal on my one day off during the week. Sometimes the body adapts well to physical exercise and gives you the opportunity to take advantage of this. Anyways, exercises are below. I did a full body workout today, ignoring shoulders, short of one exercise (military press on a smith rack) for a few sets. Tomorrow is a shoulder day for my normal workout and I didn’t want to do too much work in that area.

Exercises today

• Bench Press (Smith Rack) 4 x 11
• Low Cable Flys 4 x 11
• Behind the Neck Lat Pull Downs 4 x 11
• Seated Rows 4 x 11
• Shoulder Press (Smith Machine) 4 x 11
• Leg Press 4 x 11
• One leg standing curl 4 x 11
• Leg Extension 4 x 11
• Preacher Curl 4 x 11
• Dumbbell Overhead Extension 4 x 11
• Abdominal Crunch (Machine) 4 x 11
• Lumbar Extension (Machine) 4 x 11
• Cable External Rotation 4 x 11
• Cable Internal Rotation 4 x 11
• Forearm Wrist Roller 4 x 50 (wrist extensors and wrist flexors)

Today’s exercises stuck with the rep and set ranges in Week 2 Phase 2 of the Shortcut to Size workout by Jim Stoppani. This hit all muscle groups, including some special groups not included in the Shortcut to Size workout. Large muscle groups got hit by two – three exercises, while smaller muscle groups got hit with one or two exercises. Tomorrow is a formal shoulder and calf exercise day.

Yesterday’s Macros: Carbohydrates 227g; Fat 99g; Protein 291g (really good macro day). Only two macros I watch like a hawk are the carbs and fats. Realistically you can live without carbs, as your body can produce the needed fuel by processing proteins and fats. That being said, carbs are critical to a really strong workout, so I’m sticking with a little over my bodyweight at 250g per day. Fat I’m keeping at 117g or less (.5 grams of my entire bodyweight 235lbs). Protein has no limit. I can eat up to 2g per pound of body fat or 470g. That’s tough to eat that much in a day, so I’m happy breaking past 1g per pound currently. I’ll continue to monitor these macros throughout this phase to see what happens to my weight, which I am trying to increase currently. If I don’t gain, I’ll be adding mandatory protein intakes to increase it, while maintaining current carb and fat levels.

Water and supplementation are the same, other than the addition of 24g of whey protein added to my Pre, during, and post workout drinks, adding an additional 72g of protein intake a day. I use flavorless whey so it doesn’t affect the taste of any of my workout drinks.

See you again tomorrow for Day 3, week 2, Phase 2 of the Shortcut to Size workout.