Daily Ramblings – Workout Log

Tags

Abs, Back, Biceps, triceps

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

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Daily Ramblings – Workout Log

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

Daily Ramblings – Workout Log

Tags

Bodybuilding, Cardio, chest, healthy living, triceps

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

 

Daily Ramblings – Workout Log

Tags

Abdominals, chest, Jim Stoppani, Obliques, Shortcut to Shred, triceps

Today’s Workout

Chest, Triceps, Abs, and Obliques

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Incline Dumbbell Flye	3	21-30	Chest	30/30.0 30/30.0 30/30.0
Dumbbell Flye	3	21-30	Chest	21/35.0 21/35.0 25/35.0
Cable Crossover (High Pulley)	3	21-30	Chest	21/25.0 21/25.0 25/25.0
Triceps Pressdown	3	21-30	Triceps	21/50.0 21/50.0 30/50.0
Dumbbell Overhead Extension	3	21-30	Triceps	21/40.0 21/40.0 30/40.0
Lying Cable Triceps Extensions (Bench)	3	21-30	Triceps	21/42.5 21/42.5 25/42.5
Crunch	3	21-30	Abs	21/110.0 21/110.0 30/110.0
Oblique Cable Crunch	3	21-30	Abs	21/75.0 21/75.0 21/75.0

Cardio

35 minutes Interval Cardio on Treadmill

 

Daily Ramblings – Workout Log

Tags

Abs, Bodybuilding, chest, healthy living, Jim Stoppani, Shortcut to Shred, triceps

Today’s Workout

Chest, Triceps, and Abs

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Bench Press	4	2-5	Chest	5/180.0 5/180.0 5/180.0 13/180.0
Incline Dumbbell Press	3	2-5	Chest	5/65.0 5/65.0 10/65.0
Smith Machine Decline Bench Press	3	2-5	Chest	5/180.0 5/180.0 10/180.0
Dips	4	2-5	Chest	5/280.0 5/280.0 5/280.0 6/280.0
Close-Grip Bench Press	4	2-5	Triceps	4/160.0 4/160.0 4/160.0 4/160.0
Cable Crunch	3	5-6	Abs	6/110.0 6/110.0 6/110.0
Smith Machine Hip Thrust	3	5-6	Abs	6/170.0 6/170.0 6/170.0

Tabata (8 x 20 sec exercise by 8 x 10 sec rest)

• Bench Press Machine
• Abdominal Crunch Machine
• Dip Machine

See you tomorrow!!

Dave

Daily Ramblings – Daily Quote

Tags

Abs, Bodybuilding, chest, healthy living, Jim Stoppani, Shortcut to Shred, triceps

Today’s workout:

Chest, Triceps, and Abs.

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Incline Dumbbell Flye	3	16-20	Chest	16/35.0 16/35.0 30/35.0
Dumbbell Flye	3	16-20	Chest	16/40.0 16/40.0 16/40.0
Cable Crossover (High Pulley)	3	16-20	Chest	16/30.0 16/30.0 17/30.0
Triceps Pressdown	3	16-20	Triceps	30/57.5 30/57.5 16/57.5
Dumbbell Overhead Extension	3	16-20	Triceps	30/40.0 21/45.0 21/45.0
Lying Cable Triceps Extensions (Bench)	3	16-20	Triceps	19/50.0 16/50.0 17/50.0
Crunch	3	16-20	Abs	20/1.0 20/1.0 20/1.0
Oblique Cable Crunch	3	16-20	Abs	16/70.0 16/70.0 16/70.0

Tabata

Fly Machine Tabata

Triceps Extension Machine Tabata

Crunch Machine Tabata

See you tomorrow…

Dave

Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, chest, healthy living, Jim Stoppani, Shortcut to Shred, triceps

Today’s Workout:

Chest, Triceps, Abs – Heavy

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Bench Press	4	6-8	Chest	6/170.0 6/170.0 6/170.0 15/170.0
Incline Dumbbell Press	3	6-8	Chest	6/60.0 6/60.0 25/60.0
Smith Machine Decline Bench Press	3	6-8	Chest	6/160.0 6/160.0 15/160.0
Dips	4	6-8	Chest	6/225.0 8/225.0 8/225.0 30/225.0
Close-Grip Bench Press	4	6-8	Triceps	6/140.0 6/140.0 6/140.0 10/140.0
Cable Crunch	3	7-8	Abs	8/100.0 8/100.0 40/100.0
Smith Machine Hip Thrust	3	7-8	Abs	8/160.0 8/160.0 30/160.0

This workout was followed by a Chest Press Tabata, Dip Tabata, and Abdominal Crunch Tabata. I’ve decided to stick with Tabata for my cardio on heavy days and treadmill cardio on my light days.

See you tomorrow!!

Dave

Daily Ramblings – Workout Log

Tags

Abdominals, Bodybuilding, chest, Jim Stoppani, Shortcut to Shred, triceps

Today’s Workout:

Chest, Triceps, and Abdominals

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

Exercise	Sets	Reps	Muscle Group	Reps x Weight
Incline Dumbbell Flye	3	12-15	Chest	15/40.0 15/40.0 16/40.0
Dumbbell Flye	3	12-15	Chest	12/45.0 12/45.0 13/45.0
Cable Crossover (High Pulley)	3	12-15	Chest	12/35.0 12/35.0 13/35.0
Triceps Pressdown	3	12-15	Triceps	12/65.0 12/65.0 25/65.0
Dumbbell Overhead Extension	3	12-15	Triceps	12/45.0 12/45.0 30/45.0
Lying Cable Triceps Extensions (Bench)	3	12-15	Triceps	12/50.0 12/50.0 16/50.0
Crunch	3	12-15	Abs	12/100.0 12/100.0 30/100.0
Oblique Cable Crunch	3	12-15	Abs	15/1.0 15/1.0 15/1.0

This was topped off with a bench press tabata, dip tabata, and decline situp tabata.

See you tomorrow!!

Daily Ramblings – Workout Log

Tags

Abdominals, chest, Jim Stoppani, Shortcut to Shred, triceps

Today’s Workout

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

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	4	9-11	Chest	11 x 95lbs 11 x 95lbs 11 x 95lbs 11 x 95lbs	9/160.0 9/160.0 9/160.0 9/160.0
Incline Dumbbell Press	3	9-11	Chest	11 x 95lbs 11 x 95lbs 11 x 95lbs	11/55.0 11/55.0 25/55.0
Smith Machine Decline Bench Press	3	9-11	Chest	11 x 95lbs 11 x 95lbs 11 x 95lbs	11/135.0 11/135.0 25/135.0
Dips	4	9-11	Chest	11 x 105lbs 11 x 105lbs 11 x 105lbs 11 x 105lbs	11/184.0 11/184.0 11/184.0 25/184.0
Close-Grip Bench Press	4	9-11	Triceps	11 x 65lbs 11 x 85lbs 11 x 85lbs 11 x 85lbs	11/110.0 11/110.0 11/110.0 20/110.0
Cable Crunch	3	9-11	Abs	11 x 35lbs 11 x 42.5lbs 11 x 50lbs	11/90.0 11/90.0 30/90.0
Smith Machine Hip Thrust	3	9-11	Abs	11 x 45lbs 11 x 45lbs 11 x 45lbs	11/160.0 11/160.0 11/160.0

Day 1 of Jim Stoppani’s (www.jimstoppani.com) Shortcut to Shred. This workout begins 3 days of compound exercises like dips and bench press. The last three days are single-joint exercises like dumbbell curls and such.

Today, besides the weight routine, I added a Machine Bench Press Tabata and a Dip Machine Tabata. A Tabata routine looks like this:

Bench Press x 20 seconds; Rest 10 seconds (8 iterations) During the 20 seconds you do as many repetitions as you can. By set 7 and set 8 your muscles should be screaming.

This was followed by a Dip Machine Tabata.

I ended the workout with 30 minutes of cardio.

See you, folks, tomorrow!!!

Daily Ramblings – Workout Log

Tags

Abdominals, Back, Calves, Hamstrings, Obliques, Quadriceps, tibialis, triceps

Last two day’s workouts:

Chest and Triceps Day

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Cable Crossover (High Pulley)	3	12-15	Chest	15 x 25lbs 15 x 25lbs 15 x 25lbs	12/30.0 12/30.0 15/30.0
Cable Crossover (Low Pulley)	3	12-15	Chest	15 x 10lbs 15 x 10lbs 15 x 10lbs	15/12.5 15/12.5 30/12.5
Incline Dumbbell Flye	3	12-15	Chest	15 x 35lbs 15 x 35lbs 15 x 35lbs	12/40.0 12/40.0 20/40.0
Dumbbell Bench Press	3	12-15	Chest	15 x 40lbs 15 x 40lbs 15 x 40lbs	12/45.0 12/45.0 30/45.0
Bench Press	3	12-15	Chest	15 x 105lbs 15 x 105lbs 15 x 105lbs	12/130.0 12/130.0 18/130.0
Dumbbell Triceps Kickback	3	12-15	Triceps	15 x 12.5lbs 15 x 12.5lbs 15 x 12.5lbs	12/15.0 12/15.0 30/15.0
Triceps Pressdown	2	12-15	Triceps	15 x 57.5lbs 15 x 57lbs	12/62.5 30/62.5
Lying Cable Triceps Extensions (Bench)	2	12-15	Triceps	15 x 35lbs 15 x 35lbs	12/40.0 30/40.0
Overhead Cable Triceps Extension (low pulley)	2	12-15	Triceps	15 x 35lbs 15 x 35lbs	12/40.0 30/40.0
Close-Grip Bench Press	3	12-15	Triceps	15 x 95lbs 15 x 95lbs 15 x 95lbs	12/100.0 12/100.0 30/100.0
Hanging Leg Raise	3	12-15	Abs	15 x 1lbs 15 x 1lbs 15 x 1lbs	12/1.0 12/1.0 25/1.0
Decline Crunch	3	12-15	Abs	15 x 1lbs 15 x 1lbs 15 x 1lbs	12/1.0 12/1.0 30/1.0
Side Plank Reach Through	2	to failure	Abs	1 x 15lbs 1 x 15lbs	1/15.0 1/16.0

Leg Day (Sunday)

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Squat	2	9-11	Legs	11 x 110lbs 11 x 110lbs	9/130.0 9/130.0
Front Squat	2	9-11	Legs	11 x 90lbs 11 x 90lbs	9/110.0 9/110.0
Leg Press	2	9-11	Legs	11 x 250lbs 11 x 250lbs	11/270.0 11/270.0
Leg Extension	2	9-11	Legs	11 x 145lbs 11 x 145lbs	11/160.0 11/160.0
Walking Lunge	2	9-11	Legs	11 x 110lbs 11 x 110lbs	9/110.0 9/110.0
Romanian Deadlift	2	9-11	Legs	11 x 115lbs 11 x 115lbs	11/120.0 11/120.0
Lying Leg Curl	2	9-11	Legs	11 x 60lbs 11 x 60lbs	11/70.0
Seated Calf Raise	2	9-11	Calves	11 x 298lbs 11 x 298lbs	9/328.0 9/328.0
Leg Press Calf Raise	2	9-11	Calves		9/328.0 9/328.0
Cable Toe Raise	2	9-11	Calves	11 x 50lbs 11 x 50lbs	11/60.0 11/60.0

Happy Monday, Readers!!

We have 3 workouts left in the Down and Up Mass program. What will be next? I’ll keep you posted. I haven’t decided what routine I’m going to tackle next. I’ll update before I start hitting the next one.

For those of you who are interested in working out or don’t know where to start, I can’t recommend Jim Stoppani’s website enough (www.jimstoppani.com). Another great site to go to is Bodybuilding.com (www.bodybuilding.com). Bodybuilding.com is free, has tons of workouts available, tons of articles and videos on the various aspects of bodybuilding and fitness in general. It also has a store where you can buy all of your supplements. Either way, both of these websites are definitely worth your while if you are looking for some great advice and information about exercise, bodybuilding, nutrition, etc. I hope some of you follow my lead and really get moving. It will make a HUGE difference in your life and will improve every aspect of it.

See you tomorrow!!!