Tag Archives: triceps

Daily Ramblings – Workout Log

20 Tuesday Jun 2017

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Hello, Readers!

Today you’ll notice a big twist in the workout routine. This workout utilizes a technique called pre-exhaustion. This is how it works.

Pre-Exhaustion

This workout begins with single-joint exercises and progresses to multi-joint exercises. This is exactly opposite to our workout routine last week. The reason for this is to ensure the muscle you are working is totally exhausted and shocked during the workout. Believe me, my pecs and triceps were screaming at the end of this workout.

On the even weeks of this workout, you’ll see progressive rep increases and lower weights. I hope everyone has a great Tuesday!

See you tomorrow…

Today’s Workout

Cable Crossover (High Pulley)                                     3              12-15     Chest    15/25.0 15/25.0 15/25.0

Cable Crossover (Low Pulley)                                      3              12-15     Chest    15/10.0 15/10.0 15/10.0

Incline Dumbbell Flye                                                     3              12-15     Chest    15/35.0 15/35.0 15/35.0

Dumbbell Bench Press                                                   3              12-15     Chest    15/40.0 15/40.0 15/40.0

Bench Press                                                                        3              12-15     Chest    15/105.0 15/105.0 15/105.0

Dumbbell Triceps Kickback                                           3              12-15     Triceps  15/12.5 15/12.5 15/12.5

Triceps Pressdown                                                          2              12-15     Triceps  15/57.5 15/57.0

Lying Cable Triceps Extensions (Bench)                  2              12-15     Triceps  15/35.0 15/35.0

Overhead Cable Triceps Extension (low pulley)   2              12-15     Triceps  15/35.0 15/35.0

Close-Grip Bench Press                                                  3              12-15     Triceps  15/95.0 15/95.0 15/95.0

Hanging Leg Raise                                                            3              12-15     Abs        15/1.0 15/1.0 15/1.0

Decline Crunch                                                                  3              12-15     Abs        15/1.0 15/1.0 15/1.0

Side Plank Reach Through                                            2              to failure              Abs        5/1.0 5/1.0

Daily Ramblings – Workout Log

15 Thursday Jun 2017

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Down and Up Mass

Ok folks! Here’s the new program. I decided to continue to bulk up and chose another one of Jim Stoppani’s (www.jimstoppani.com) workouts. This one is called Down and Up Mass. This program is quite unique in that it utilizes two of Jim’s favorite torture techniques. The Rest/Pause and the Drop Set.

Rest Pause is used on the final of two sets. This means you rest for a few seconds and then bang out another set. Then, once you’ve hit failure, you drop some weight (10-20%) and do another set to failure. Sounds fun huh? It was, but it was brutal. That’s ok though. The muscles loved the pump.

More to follow folks!

Today’s workout!

Bench Press                                        2              9-11       Chest    11/110.0 11/110.0

Reverse-Grip Bench Press            2              9-11       Chest    11/80.0 11/80.0

Incline Dumbbell Press                  2              9-11       Chest    11/40.0 11/40.0

Dumbbell Fly                                      2              9-11       Chest    11/35.0 11/35.0

Cable Crossover (High Pulley)     2              9-11       Chest    11/22.5 11/22.5

Close-Grip Bench Press                  2              9-11       Triceps  11/45.0 11/45.0

Dumbbell Overhead Extension   2              9-11       Triceps  11/45.0 11/45.0

Lying Triceps Extension                 2              9-11       Triceps  11/50.0 11/50.0

Triceps Press down                         2              9-11       Triceps  11/57.5 11/57.5

Dumbbell Triceps Kickback           2              9-11       Triceps  11/12.5 11/12.5

Smith Machine Hip Thrust            2              9-11       Abs        11/90.0 11/90.0

Smith Machine Crunch                   2              9-11       Abs        11/20.0 11/20.0

Standing Cable Oblique

Press down                                         2              9-11       Abs        11/25.0 11/25.0

Documentation

In case your new to my blog, you read the above like this: Exercise name 2 Sets of 9-11 repetitions body part attacked and the number of reps and pounds.

The part I do not document on this workout is the rest/pause and drop set at the end of the 2nd set, where I literally continue to push the weight until I can no longer hold good form. Failure is not necessarily an inability to move the weight, it is more about keeping good form. When I lose good form, I stop.

Another note

When starting a new workout routine, I always begin a little light, just to get used to the exercises and volume of sets. The Rest/Pause and Drop Set work in this week will occur again on Week 3 of the first phase of this workout routine composed of 4 weeks. We alternate the rest/pause drop set routine to avoid overtraining and allow the muscle a good 7 days to recover. On week 2 and 4 we utilize another technique. I’ll talk about this when we start moving through week 2.

See you tomorrow!!

Daily Ramblings – Workout Log

05 Monday Jun 2017

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Today’s Exercises

Chest

  • Bench Press 4 x 8 (155lbs)
  • Reverse Grip Incline Dumbbell Press 3 x 8 (35lbs)
  • Incline Dumbbell Fly 3 x 8 (40lbs)
  • Cable Crossover High Pulley 3 x 8 (25lbs)

Triceps

  • Triceps Pushdown 3 x 8 (72.5lbs)
  • One-Arm Overhead Triceps Extension Cable (low pulley) 3 x 8 (25lbs)
  • Close Grip Bench Press 3 x 8 (130lbs)

Calves

  • Seated Calf Raise 4 x 14 (200lbs)
  • Standing Calf Raise 4 x 14 (200lbs)

Workout Overview

Today’s workout is Day 1 Week 3 Phase 3 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com).

Today’s workout hits the Chest, Triceps, and Calves. Reps this week will span 6-8 reps.

Current Bodyweight

235lbs

Yesterday’s macros

Carbohydrates 99g; Fat 91g; Protein 230g

Supplements and Water intake

Water

128 Fluid oz

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!!

Daily Ramblings – Workout Log

29 Monday May 2017

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Happy Memorial Day! I hope everyone enjoys the culmination of a long weekend today. I hit the gym early this morning to knock out this routine. The three days off was well deserved and produced excellent results. I increased weight in every exercise since last week’s chest day. This is what matters. Increased weight = increased muscle mass. It’s that simple. Anyways, Have a safe Memorial Day!

Today’s Exercises

Chest

  • Bench Press 4 x 11 (145lbs)
  • Reverse Grip Incline Dumbbell Press 3 x 11 (30lbs)
  • Incline Dumbbell Fly 3 x 11 (35lbs)
  • Cable Crossover High Pulley 4 x 11 (15lbs)

Triceps

  • Triceps Pushdown 3 x 11 (65lbs)
  • One-Arm Overhead Triceps Extension Cable (low pulley) 3 x 11 (20lbs)
  • Close Grip Bench Press 3 x 11 (110lbs)

Calves

  • Seated Calf Raise 4 x 25 (178lbs)
  • Standing Calf Raise 4 x 25 (178lbs)

Workout Overview

Today’s workout is Day 5 Week 2 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.

Today’s workout hits the Chest, Triceps, and Calves. Reps this week will span 9 – 11 reps.

Current Bodyweight

235lbs

Yesterday’s macros

Carbohydrates 237g; Fat 109g; Protein 85g

Supplements and Water intake

Water

128 Fluid oz

Morning

  • AlphaJym
  • ShredJym
  • PreJym combined with flavorless Whey Protein (24g)

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!!

Daily Ramblings – Workout Log

22 Monday May 2017

Posted by in Uncategorized, Workout Routine

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Today’s Exercises

Chest

  • Bench Press 4 x 15 (135lbs)
  • Reverse Grip Incline Dumbbell Press 4 x 15 (25lbs)
  • Incline Dumbbell Fly 4 x 12 (30lbs)
  • Cable Crossover High Pulley 4 x 15 (10lbs)

Triceps

  • Triceps Pushdown 3 x 15 (60lbs)
  • One-Arm Overhead Triceps Extension Cable (low pulley) 3 x 15 (15lbs)
  • Close Grip Bench Press 3 x 15 (105lbs)

Calves

  • Seated Calf Raise 4 x 15 (168lbs)
  • Standing Calf Raise 4 x 15 (168lbs)

Workout Overview

Today’s workout is Day 19 Week 1 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.

Today’s workout hits the Chest, Triceps, and Calves.

Current Bodyweight

My current weight is 240lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

Yesterday’s macros

Carbohydrates 169g; Fat 89g; Protein 164g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

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!!

Daily Ramblings – Workout Log

08 Monday May 2017

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Today’s Exercises

Yesterday’s off-day workout was 60 minutes of Cardio (Sunday)

Chest

  • Bench Press 4 x 8 (135lbs)
  • Incline Dumbbell Press 4 x 8 (50lbs)
  • Dumbbell Fly 4 x 8 (40lbs)
  • Incline Cable Fly 4 x 8 (20lbs)

Triceps

  • Triceps Pushdown 3 x 8 (72.5lbs)
  • Dumbbell Overhead Extension 3 x 8 (50lbs)
  • Lying Cable Triceps Extension 3 x 8 (52lbs)

Calves

  • Seated Calf Raise 4 x 8 (163lbs)
  • Standing Calf Raise 4 x 9 (300lbs)

Workout Overview

Today’s workout is Day 9 Week 3 Phase 2 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 6-8 rep range.

Today’s workout hits the Chest, Triceps, and Calves.

Current Bodyweight

My current weight is 235lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 129g; Fat 99g; Protein 169g

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

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!!

Daily Ramblings – Workout Log

01 Monday May 2017

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Today’s Exercises

Chest

  • Bench Press 4 x 11 (115lbs)
  • Dumbbell Press 3 x 11 (45lbs)
  • Incline Dumbbell Fly 3 x 11 (30lbs)
  • Incline Cable Fly 3 x 11 (30lbs)

Triceps

  • Triceps Push down 3 x 11 (65lbs)
  • Dumbbell Overhead Extension 3 x 11 (45lbs)
  • Lying Cable Triceps Extension 3 x 11 (43lbs)

Calves

  • Standing Calf raise 4 x 11 (55lbs)
  • Seated Calf raise 4 x 11 (115lbs)

Workout Overview

Today’s workout is Day 5 Week 2 Phase 2 of Jim Stoppani’s Shortcut to Size (www.jimstoppani.com). All exercises this week will be in the 9-11 rep range.

Today’s workout hits the chest, triceps, and calf muscles.

Current Bodyweight

My current weight is 235lbs and I am 6’ tall. The goal is to be around 245-250 by the end of this 12-week workout and maintaining my body fat percentage, which is around 20%. This is higher than I’d like, but during any bulking phase, it is quite common to gain some body fat or stay where you started because of a large amount of food a mass building program requires.

My Macros

My current macros were calculated using Jim Stoppani’s recommendations. He recommends 1.5 to 2.0 grams of protein per pound of bodyweight, .5 grams of fat per pound of bodyweight, and 2.0 grams of carbohydrates per pound of bodyweight. Since I am trying to maintain my body fat percentage, I’ve reduced the carbohydrate intake to 1.0 gram of carbs per pound of bodyweight.

235lbs (current weight)

235 x 1.5 = 352.5 grams of protein per day

235 x 1 = 235 grams of carbohydrates per day

235 x .5 = 117.5 grams of fat per day (rounded to 117 for ease of tracking)

Yesterday’s macros

Carbohydrates 226g; Fat 142g; Protein 197g;

I use my MyFitnessPal (I the iTunes App Store) to track my macros each day.

Supplements and Water intake

Water

Water intake is more than a gallon a day. I drink a 1/2 gallon of water just with my pre-workout, during a workout, and post-workout drinks. The rest of my water intake is around my meals (six in total each day). I currently feed every two hours.

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!!