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

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

 

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Daily Ramblings – Workout Routine – Shoulders

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

Daily Ramblings – Workout Routine – Shoulders

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

Workout Routine – Shoulder Day!

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

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

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

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