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Tag Archives: Trapezoids

Daily Ramblings – Workout Routine – Week of June 29, 2020.

29 Monday Jun 2020

Posted by Dave Gardner in Workout Routine

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Tags

Deltoids, Front Raises, Lateral Raises, Shoulder Press, Shoulders, Shrugs, Trapezoids, Upright Rows

This week we’ll be hitting shoulders. My shoulders are weak and I want to improve them a bit. So, I dedicate this week to shoulders.

Monday – Saturday – Lateral Raises (3 x 10), Shoulder Presses (3 x 10), Front Raises (3 x 10), Upright Rows (3 x 10), Shrugs (3 x 10)

Have a glorious week in the gym, if your gym is open. If not, get those bodyweight exercises in or watch an exercise video on YouTube.

See you at the finish line!

Dave

Daily Ramblings – Workout Routine – Chest, Shoulders, and Triceps

25 Thursday Apr 2019

Posted by Dave Gardner in Workout Routine

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Tags

chest, Deltoids, Flys, Lateral Raises, Presses, Pushdowns, Shoulder Presses, Trapezoids, triceps

AM:

Chest Press 3 x 10;

Chest Incline Fly 3 x 10;

Shoulder Press 3 x 10;

Lateral Raises 3 x 10;

Tricep Dumbbell Extensions 3 x 10;

Tricep Push Down (cable) 3 x 10;

The above sets are actual working sets. I typically do 2-3 warm-up sets before working sets to prep the muscles for the upcoming work. I don’t count them because sometimes I warm up quickly; sometimes I don’t. Anyway, that’s it for today, folks!

Until next time…

Dave

 

42.997350
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Daily Ramblings – Workout Routine – Shoulders

18 Thursday Apr 2019

Posted by Dave Gardner in Workout Routine

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Tags

Deltoids, Front Raises, Lateral Raises, Rear Delt Raises, Shoulder Presses, Trapezoids, Upright Rows

Over the next few days I am pinned to my home. My Mom is away on a trip to Minnesota and since one of us has to be with my Dad (he’s suffering from Dementia), a trip to the gym will be too long. Hence, I hit my shoulders with my exercise bands today.

PM:

  • Exercise Band Lateral Raise 3 x 10;
  • Exercise Band Front Raise 3 x 10:
  • Exercise Band Rear Raise 3 x 10;
  • Exercise Band Shoulder Press 3 x 10;
  • Exercise Band Upright Row 3 x 10;
  • Exercise Band Shrugs 3 x 10;

That’s it for today, folks!

Until next time…

Dave

42.997350
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Daily Ramblings – Workout Routine – Shoulders

14 Sunday Apr 2019

Posted by Dave Gardner in Workout Routine

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Tags

Cables, Calves, Cardio, Deltoids, Dumbbell, Trapezoids, Treadmill, Workout Routine

AM:

Unilateral Cable Lateral Raises 3 x 10 (L) | 3 x 10 (R);

Dumbbell Front Raises 3 x 10;

Dumbbell Rear-Delt Flys 3 x 10;

Unilateral Cable Upright Rows 3 x 10 (L) | 3 x 10 (R);

Standing Calf Raises 3 x 20;

20-minutes Cardio Hill Program;

That’s it for today, folks!

Until next time…

Dave

42.997350
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Workout Routine – Shoulder Day!

14 Wednesday Mar 2018

Posted by Dave Gardner in Workout Routine

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Tags

Bodybuilding, Deltoids, healthy living, Trapezoids

Ok folks!

Here was today’s workout for shoulders. For my shoulder workouts I try to hit all of the deltoid heads (front, side, and rear) and traps.

  • Machine Shoulder Press (full pyramid)
  • Cable Front Raises (4 static sets)
  • Cable Lateral Raises (4 static sets)
  • Dumbbell Rear Delt Flys (half-pyramid)
  • Dumbbell Shoulder Shrugs (4 static sets)
  • Cable Internal rotations (4 static sets)
  • Cable External rotations (4 static sets)

Good shoulder workout today. Hope everyone is having a great week so far.

See you tomorrow for Arm and Forearm day.

Dave

Daily Ramblings – Daily Workout – Shoulders and Abs

01 Wednesday Nov 2017

Posted by Dave Gardner in Workout Routine

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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

09 Wednesday Aug 2017

Posted by Dave Gardner in Workout Routine

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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!

 

Daily Ramblings – Workout Log

02 Wednesday Aug 2017

Posted by Dave Gardner in Workout Routine

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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

29 Saturday Jul 2017

Posted by Dave Gardner in Workout Routine

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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

25 Tuesday Jul 2017

Posted by Dave Gardner in Workout Routine

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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
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