Daily Ramblings – Workout Log

Tags

Back, Biceps, Cardio, Jim Stoppani, Shortcut to Shred, Tabata, Trapezoids

Today’s Workout:

Back and Biceps

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Wide-Grip Lat Pulldown	3	12-15	Back	12/110.0 12/110.0 16/110.0
Reverse-Grip Lat Pulldown	3	12-15	Back	12/110.0 12/110.0 20/110.0
Straight-Arm Pulldown	3	12-15	Back	12/55.0 12/55.0 12/55.0
Smith Machine Behind The Back Shrug	4	12-15	Traps	12/110.0 12/110.0 12/110.0 20/110.0
Incline Dumbbell Curl	3	12-15	Biceps	12/25.0 12/25.0 20/25.0
High Cable Curl	3	12-15	Biceps	12/15.0 12/15.0 18/15.0
Rope Cable Hammer Curl	3	12-15	Biceps	12/42.5 12/42.5 18/42.5

Tabatas

Seated Row

Machine Lat Pull down

Machine Curls

Cable Shrugs

Cardio

30 minutes

Tomorrow is an off day!!

See you Friday!

 

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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

Daily Ramblings – Workout Log

Tags

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

Today’s workout

Today we hit shoulders! Showed decent progress in weight increases. One big lesson today–using paper will be more beneficial for me than an app. I’m going to start taking a notebook and pen tomorrow to really document what I’m doing in the gym. This app is acting a little screwy and I don’t want to miss anything I’m doing.

Reminder! Tomorrow is an off day so the next workout will be on Sunday. See you then.

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Barbell Shoulder Press	2	6-8	Shoulders	8 x 90lbs 8 x 90lbs	8/110.0 8/110.0
Seated Dumbbell Shoulder Press	2	6-8	Shoulders	8 x 30lbs 8 x 30lbs	8/30.0 8/30.0
Smith Machine Upright Row	2	6-8	Shoulders	8 x 50lbs 8 x 50lbs	8/60.0 8/60.0
Dumbbell Lateral Raise	2	6-8	Shoulders	8 x 20lbs 8 x 20lbs	8/20.0 8/20.0
Face Pull	2	6-8	Shoulders	8 x 55lbs 8 x 55lbs	8/50.0 8/50.0
Barbell Shrug	2	6-8	Traps	8 x 150lbs 8 x 150lbs	8/205.0 8/205.0
Behind The Back Barbell Shrug	2	6-8	Traps	8 x 165lbs 8 x 165lbs	8/205.0 8/205.0
Straight-Arm Pushdown	2	6-8	Traps	8 x 204lbs 8 x 204lbs	8/184.0 8/184.0
Cable External Rotation	2	6-8	Shoulders	8 x 15lbs 8 x 15lbs	8/15.0 8/15.0
Cable Internal Rotation	2	6-8	Shoulders	8 x 15lbs 8 x 15lbs	8/15.0 8/15.0
Smith Machine Hip Thrust	2	6-8	Abs	8 x 110lbs 8 x 110lbs	8/160.0 8/160.0
Machine Crunch	2	6-8	Abs	8 x 150lbs 8 x 150lbs	8/160.0 8/160.0
Plank	2	to failure	Abs	60 x 1lbs 45 x 1lbs	1/30.0 1/30.0

Daily Ramblings – Workout Log

Tags

Bodybuilding, Deltoids, healthy living, Shoulders, Trapezoids

Today’s Workout!

Today I hit shoulders! It was a terrific workout today and the gym was not as crowded as I thought it would be. Tomorrow is Leg day.

See you tomorrow!!

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Lying Cable Rear Delt Flye	3	21-30	Shoulders		30/10.0 30/10.0 30/10.0
Cable Lateral Raise	3	21-30	Shoulders		30/5.0 30/5.0 30/5.0
Cable Front Raise	3	21-30	Shoulders		30/5.0 30/5.0 30/5.0
Standing Dumbbell Shoulder Press Alternating Arms	3	21-30	Shoulders		30/12.5 30/12.0 30/12.0
Barbell Shoulder Press	3	21-30	Shoulders		30/60.0 30/60.0 30/60.0
Dumbbell Shrug	2	21-30	Traps		30/40.0 30/40.0
Barbell Shrug	3	21-30	Traps		30/150.0 30/150.0 30/150.0
Straight-Arm Pushdown	2	21-30	Traps		30/244.0 30/244.0
Cable Internal Rotation	2	21-30	Shoulders		30/7.5 30/7.5
Cable External Rotation	2	21-30	Shoulders		30/7.5 30/7.5
Hip Thrust	3	21-30	Abs		30/70.0 30/70.0 30/70.0
Cable Crunch	3	21-30	Abs		30/70.0 30/70.0 30/70.0
Oblique Crunch	2	21-30	Abs		30/50.0 30/50.0

Daily Ramblings – Workout Log

Tags

Abdominals, Shoulders, Trapezoids

Today’s workout!

Hello, Readers! Happy Monday. Sorry for not posting a quote or workout yesterday, but my brother and niece are keeping me busy (they’re visiting from Arizona). Anyways, I did not miss the workout, just didn’t get it posted. Nonetheless, here’s today’s workout. Today was Shoulders, Trapezoids, and Abdominals.

See you tomorrow!!

Barbell Shoulder Press	2	3-5	Shoulders		5/110.0 5/110.0
Seated Dumbbell Shoulder Press	2	3-5	Shoulders		5/35.0 5/35.0
Smith Machine Upright Row	2	3-5	Shoulders		5/60.0 5/60.0
Dumbbell Lateral Raise	2	3-5	Shoulders		5/25.0 5/25.0
Face Pull	2	3-5	Shoulders		5/57.5 5/57.5
Barbell Shrug	2	3-5	Traps		5/205.0 5/205.0
Behind The Back Barbell Shrug	2	3-5	Traps		5/205.0 5/205.0
Straight-Arm Pushdown	2	3-5	Traps		5/254.0 5/254.0
Cable External Rotation	2	3-5	Shoulders		5/20.0 5/20.0
Cable Internal Rotation	2	3-5	Shoulders		5/20.0 5/20.0
Smith Machine Hip Thrust	2	3-5	Abs	5 x 160lbs 5 x 160lbs	5/130.0 5/130.0
Machine Crunch	2	3-5	Abs		5/160.0 5/160.0
Plank	2	to failure	Abs	45 x 1lbs 50 x 1lbs	60/1.0 45/1.0

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

Daily Ramblings – Daily Quote

Tags

Abdomen, Bodybuilding, Deltoids, Down and Up Mass, Jim Stoppani, Oblique, Shoulders, Trapezoids

Overview

Today was a killer shoulder, trapezoid, abdominal, and oblique workout! 28 sets of shoulder work, 12 sets for the trapezoid and the abdomen. Day 3 of the Down and Up Mass program completed. As mentioned in yesterday’s posting, I’ll be taking tomorrow off to celebrate my Dad’s 78^th Father’s Day. I hope all of you are having a terrific weekend! I’ll be posting my workout results for Day 4 on Monday. This will be the first leg day routine. As always, if you have any questions or would like more information about Jim Stoppani’s website or weight lifting programs, feel free to reach out. I can point you in the right direction.

Asking for help…

There are a lot of folks who go to the gym, each for their own reason. Watch the people in the gym as you go through your routine. You’ll see some folks who come once in a while, others that are a little more consistent, and others who are in the gym every day of the week. Look at the folks who appear to be in good shape. They are a wealth of information. Today I asked one of these guys the best exercises for bulking the upper chest. His response was awesome! He said, “if you want to bulk the upper and middle chest, Incline everything, and do lots of flys from the upper and lower cable and dumbbell positions.

The best thing you can do for yourself is to be open to other ideas. Watch others. Why are they doing that exercise? What are the set and rep counts? What are they expecting to achieve by doing this particular exercise? If you remain open-minded and humble, people are more than willing to let you in on their routines and why they are doing what they are doing.

Today’s Workout

Barbell Shoulder Press                                   2              9-11       Shoulders            11/70.0 11/70.0

Seated Dumbbell Shoulder Press               2              9-11       Shoulders            11/30.0 11/30.0

Smith Machine Upright Row                        2              9-11       Shoulders            11/40.0 11/40.0

Dumbbell Lateral Raise                                  2              9-11       Shoulders            11/15.0 11/15.0

Face Pull                                                              2              9-11       Shoulders            11/35.0 11/35.0

Barbell Shrug                                                     2              9-11       Traps                     11/135.0 11/135.0

Behind the Back Barbell Shrug                    2              9-11       Traps                     11/135.0 11/135.0

Straight-Arm Pushdown                                2              9-11       Traps                     11/180.0 11/180.0

Cable External Rotation                                 2              9-11       Shoulders            11/15.0 11/15.0

Cable Internal Rotation                                  2              9-11       Shoulders            11/15.0 11/15.0

Hanging Leg Raise                                            2              9-11       Abs                        11/1.0 11/1.0

Standing Cable Crunch                                   2              9-11       Abs                        11/50.0 11/50.0

Cable Woodchopper                                      2              9-11       Abs                        11/35.0 11/35.0

Daily Ramblings – Workout Log

Tags

Bodybuilding, Calves, Deltoids, Exercise, Shoulders, Trapezoids, workout

Today’s Exercises

Shoulders

• Seated Dumbbell Shoulder Press 4 x 5 (45lbs)
• Dumbbell Lateral Raise 3 x 5 (30lbs)
• Dumbbell Upright Row 3 x 5 (35lbs)
• Bent Over Later Raise 3 x 5 (25lbs)

Traps

• One-Arm Smith Machine Shrug 4 x 5 (110lbs)

Calf

• Seated Calf Raise 4 x 9 (260lbs)
• Leg Press Calf Raise 4 x 9 (260lbs)

Workout Overview

Today’s workout is Day 3 Week 4 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). This workout works in three 4-week cycles starting on week 1 with rep ranges of 12-15. All exercises this week will be in the 3-5 rep range.

Today’s workout hits the Shoulders, Traps, and Calves.

Current Bodyweight

235lb

Yesterday’s macros

Carbohydrates 122g; Fat 43g; Protein 299g

Supplements and Water intake

Water

128 Fluid oz. (1 gallon)

Morning

• AlphaJym
• ShredJym
• PreJym combined with flavorless Whey Protein (25g)

During Workout

• BCAA drink during workouts with flavorless Whey Protein (24g)

Post Workout

• PostJym Dextrose and BCAA Matrix combined with flavorless Whey Protein (24g)
• OmegaJym
• VitaJym

Evening

• ZMAJym

See you tomorrow!!