08 Thursday Mar 2018
Posted in Workout Routine
Howdy folks!
I hope your day is going well. I just finished today’s workout. The focus for today was biceps, triceps, and forearms. Here’s the routine:
That was it for today. My arms are smoked. Tomorrow will be a cardio day. I use this day as a day off, but still hit the gym to keep my habitual workouts going.
See you tomorrow!
Dave
05 Tuesday Dec 2017
Posted in Workout Routine
Tags
Today’s workout!
Today was a day of Chest and Triceps. For chest, I hit Flat Bench Dumbbell Press and Flys and Incline Dumbbell Press and Flys. For Triceps I hit Tricep Pushdowns, Tricep overhead extensions, and Dips. Each exercise was for 5 sets up to 14 reps each.
Really felt the soreness in my legs today after yesterday’s leg and ab workout. Goes to show you how being out of the gym for 2 weeks can have an effect. That’s ok though. The time off around Thanksgiving and the following week was awesome.
For now, we’ll have to deal with the DOMS (Delayed Onset of Muscle Soreness). The price must be paid!
Hope you are having a great day today.
Tomorrow is a day off from the gym.
See you Thursday!!
Dave
04 Saturday Nov 2017
Posted in Workout Routine
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
13 Friday Oct 2017
Posted in Workout Routine
Happy Friday the 13th!
Today was an upper body day, concentrating on Chest, Biceps, Triceps, and Abs. Other than the Ab portion of the workout, 4-6 reps were the goal. As you’ll see, I need to increase weight on every exercise I did, since I hit 6 reps on each exercise and had plenty left at the end.
Chest, Biceps, Triceps, and Abs
Incline Barbell Bench Press warmup 70×10; 110×6
Working sets: 120×6; 130×6; 140×6
Barbell Curls: 55×6; 65×6; 75×6
Close Grip Bench Press: 95×6; 115×6; 135×6
Alternating Dumbbell Curl: 25×6; 30×6; 35×6
Triceps Pushdown: 65×6; 72.5×6; 80×6
Ab Circuit (All exercises are done once without rest, then the circuit starts again)
Crunch Machine 10-12 reps: 110×6; 120×6; 130×6
Lying Leg Raise failure: x13; x13; x13
Decline Crunch failure: x13; x23; x13;
I hope everyone has a great Friday. Tomorrow and Sunday will be HIIT cardio workouts (20 minutes each).
See you tomorrow!
Dave
18 Monday Sep 2017
Posted in Workout Routine
Tags
Bodybuilding, chest, Drop Set, Giant Set, healthy living, triceps
Today’s Workout
Chest and Triceps
Just started a second gym membership, since the one I currently use won’t be available if I travel. The membership is Planet Fitness. Not a bad gym. There’s one in my town, one 5 minutes from my sister’s house, and 20 minutes from my brother’s house. Now, I have ZERO excuses for missing a workout. Another bonus is both gyms are open 24 hours a day–sweet!!
Workout Below!
| 20 minutes cardio |
| Dumbbell press 50×10; 55×10; 60×10; 65×10; |
| Dumbbell fly 40×10; 45×10; 50×10; 55×10 |
| Triceps pushdown rope 60×10; 70×10; 85×7; 70×6; 60x 6; 50×6 (drop) |
| Reverse grip triceps pushdown 40×10; 50×10; 55×10; 50×7 (drop) |
| Cable cross over high pulley 20×10; 30×10; 35×10; 30×8 (drop) |
| Cable flys 90×10; 110×10; 130×10; 110×10 (drop) |
| Giant set 3×7 reps (all exercises below) |
| Head crusher 30×7; 40×7; 50×7 |
| Skull crusher 30×7; 40×7; 50×7 |
| Rocker 30×7; 40×7; 50×7 |
| 20 minutes cardio |
See you tomorrow for my rest day! (only 2 cardio sessions)
Dave
12 Tuesday Sep 2017
Posted in Workout Routine
Tags
Today’s Workout!
Hi, all! I had a great weekend at a religious retreat and can’t tell you how enjoyable it was. Anyways, I’m back in the saddle in the gym. The workout I’ve finally decided on is Kris Gethin’s 12-week transformation. Kris is the CEO of Kaged Muscle. He is also a trainer on Bodybuilding.com.
Anyways, there are quite a few differences to Kris’s regimen, compared to Jim Stoppani. First, Kris has you do two cardio sessions of 20 minutes every day of the week. On lifting days, you’ll do a leg day, a chest and triceps day, a back and biceps day, and a shoulder, calve, and abdomen day. Today was Chest and Triceps.
My format is going to be different as I moved to a handwritten system in the gym because the apps I was using kept failing to record my data. Anyways, here you go!!
Today’s Workout
Cardio – 20 minutes treadmill
Chest and Triceps
Dumbbell Fly – 30 x 10; 40 x 10; 45 x 10; 50 x 10 (three sets)
Incline Fly – 45 x 15 (two sets)
Straight Arm Pullover – 40 x 12 (two sets)
Triceps pushdown with rope attachment – 57.5 x 12; 65 x 12; 65 x 12
Cable Lying Triceps Extension – 35 x 12; 42.5 x 12; 50 x 12
Standing Dumbbell Triceps Extension – 40 x 12; 45 x 12; 50 x 12
Cardio eliptical (home gym) at 7 pm tonight EST
Tomorrow we’ll only be doing cardio (weight lifting day off).
See you then!
Dave
21 Monday Aug 2017
Posted in Workout Routine
18 Friday Aug 2017
Posted in Workout Routine
14 Monday Aug 2017
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11 Friday Aug 2017
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