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!!!

Daily Ramblings – Workout Log

Tags

Abdominals, Back, Biceps, Calves, chest, forearms, Legs, Obliques, tibialis, triceps

Last Three Day’s Workouts:

Sorry for not being her for a day or so folks. Been busy with some other projects. Here you go!!

Back and Biceps

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Deadlift	2	9-11	Whole Body	11 x 45lbs 11 x 45lbs	11/100.0 11/100.0
Barbell Bent-Over Row	2	9-11	Back	11 x 95lbs 11 x 95lbs	11/100.0 11/100.0
Seated Cable Row (Close)	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0 11/105.0
Wide-Grip Lat Pulldown	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0
Reverse-Grip Lat Pulldown	2	9-11	Back	11 x 100lbs 11 x 100lbs	11/105.0 11/105.0
Straight-Arm Pulldown	2	9-11	Back	11 x 40lbs	11/55.0 11/55.0
Standing Barbell Curl	2	9-11	Biceps	11 x 45lbs	11/55.0 11/55.0
Incline Dumbbell Curl	2	9-11	Biceps	11 x 20lbs	11/25.0 11/25.0
High Cable Curl	2	9-11	Biceps	11 x 10lbs 11 x 10lbs	11/15.0 11/15.0
Prone Incline Dumbbell Curl	2	9-11	Biceps	11 x 15lbs	11/20.0 11/20.0
Hammer Curl	2	9-11	Biceps	11 x 20lbs 11 x 20lbs	11/25.0 11/25.0
Barbell Wrist Curl	2	9-11	Forearms	11 x 30lbs 11 x 30lbs	11/50.0 11/50.0
Barbell Reverse Wrist Curl	2	9-11	Forearms	11 x 20lbs 11 x 20lbs	11/20.0 11/20.0
Standing Calf Raise	2	9-11	Calves	11 x 208lbs	11/298.0 11/298.0
Seated Calf Raise	2	9-11	Calves	11 x 208lbs 11 x 208lbs	11/298.0 11/298.0
Cable Toe Raise	2	9-11	Calves	11 x 20lbs 11 x 20lbs	11/50.0 11/50.0

Chest and Triceps

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Bench Press	2	9-11	Chest	11 x 110lbs 11 x 110lbs	9/150.0 9/150.0
Reverse-Grip Bench Press	2	9-11	Chest	11 x 80lbs 11 x 80lbs	11/90.0 11/90.0
Incline Dumbbell Press	2	9-11	Chest	11 x 40lbs 11 x 40lbs	11/50.0 11/50.0
Dumbbell Flye	2	9-11	Chest	11 x 35lbs 11 x 35lbs	11/45.0 11/45.0
Cable Crossover (High Pulley)	2	9-11	Chest	11 x 22.5lbs 11 x 22.5lbs	11/27.5 11/27.5
Close-Grip Bench Press	2	9-11	Triceps	11 x 45lbs 11 x 45lbs	11/100.0 11/100.0
Dumbbell Overhead Extension	2	9-11	Triceps	11 x 45lbs 11 x 45lbs	11/45.0 11/45.0
Lying Triceps Extension	2	9-11	Triceps	11 x 50lbs 11 x 50lbs	11/60.0 11/60.0
Triceps Pressdown	2	9-11	Triceps	11 x 57.5lbs 11 x 57.5lbs	11/57.5 11/57.5
Dumbbell Triceps Kickback	2	9-11	Triceps	11 x 12.5lbs 11 x 12.5lbs	11/15.0 11/15.0
Smith Machine Hip Thrust	2	9-11	Abs	11 x 90lbs 11 x 90lbs	11/150.0 11/150.0
Smith Machine Crunch	2	9-11	Abs	11 x 20lbs 11 x 20lbs	11/60.0 11/60.0
Standing Cable Oblique Pressdown	2	9-11	Abs	11 x 25lbs 11 x 25lbs	11/42.5 11/42.5

Legs

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Leg Extension	3	16-20	Legs	20 x 130lbs 20 x 130lbs 20 x 130lbs	20/130.0 20/130.0 20/130.0
One-Leg Leg Press	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	20/208.0 20/208.0 20/208.0
Front Squat	3	16-20	Legs	20 x 60lbs 20 x 60lbs 20 x 60lbs	20/60.0 20/60.0 20/60.0
Squat	3	16-20	Legs	20 x 80lbs 20 x 80lbs 20 x 80lbs	20/75.0 20/75.0 20/75.0
Lying Leg Curl	3	16-20	Legs	20 x 40lbs 20 x 40lbs 20 x 40lbs	20/50.0 20/50.0 20/50.0
Walking Lunge	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	16/80.0 16/80.0 16/80.0
Romanian Deadlift	3	16-20	Legs	20 x 90lbs 20 x 90lbs 20 x 90lbs	16/90.0 16/90.0 16/90.0
Seated Calf Raise	3	16-20	Calves	20 x 208lbs 20 x 208lbs 20 x 208lbs	20/218.0 20/218.0 20/218.0
Leg Press Calf Raise	3	16-20	Calves		20/218.0 20/218.0 20/218.0
Cable Toe Raise	2	16-20	Calves	20 x 40lbs 20 x 40lbs	20/50.0 20/50.0

Daily Workout – Workout Log

Tags

Abdominals, Bodybuilding, chest, Down and Up Mass, healthy living, Jim Stoppani, Obliques, triceps

Today’s Workout

Here we are again. This is the beginning of another light week. Each set is moving backward from the 21-30 reps we did in the previous light week. This week we will be hitting rep ranges of 16-20 per set, with the last set going to failure.

I hope everyone had a great Sunday!

See you tomorrow…

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Cable Crossover (High Pulley)	3	16-20	Chest	20 x 17.5lbs 20 x 17.5lbs 20 x 17.5lbs	20/20.0 20/20.0 20/20.0
Cable Crossover (Low Pulley)	3	16-20	Chest	20 x 7.5lbs 20 x 7.5lbs 20 x 7.5lbs	20/10.0 20/10.0 20/10.0
Incline Dumbbell Flye	3	16-20	Chest	20 x 20lbs 20 x 20lbs 20 x 20lbs	20/25.0 20/25.0 20/25.0
Dumbbell Bench Press	3	16-20	Chest	20 x 35lbs 20 x 35lbs 20 x 35lbs	20/35.0 20/35.0 20/35.0
Bench Press	3	16-20	Chest	20 x 105lbs 20 x 105lbs 20 x 105lbs	16/120.0 16/120.0 16/120.0
Dumbbell Triceps Kickback	3	16-20	Triceps	20 x 10lbs 20 x 10lbs 20 x 10lbs	20/12.5 20/12.5 20/12.5
Triceps Pressdown	2	16-20	Triceps	20 x 50lbs 20 x 50lbs	20/57.5 20/57.5
Lying Cable Triceps Extensions (Bench)	2	16-20	Triceps		20/30.0 20/30.0
Overhead Cable Triceps Extension (low pulley)	2	16-20	Triceps	20 x 30lbs 20 x 30lbs	20/30.0 20/30.0
Close-Grip Bench Press	3	16-20	Triceps	20 x 95lbs 20 x 95lbs 20 x 95lbs	20/105.0 20/105.0 20/105.0
Hip Thrust	3	16-20	Abs	20 x 80lbs 20 x 80lbs 20 x 80lbs	20/110.0 20/110.0 20/110.0
Crunch	3	16-20	Abs	20 x 100lbs 20 x 100lbs 20 x 100lbs	20/10.0 20/10.0 20/10.0
Side Plank Reach Through	2	to failure	Abs	10 x 10lbs 10 x 10lbs	1/15.0 1/15.0

Daily Ramblings – Workout Log

Tags

Abdominals, chest, Obliques, triceps

Today’s workout!

Great workout today. 21-30 reps are no joke and my muscles were screaming throughout the workout. Interestingly, this is a great way to overcome a plateau and is very common in many of Jim Stoppani’s workouts.

I hope everyone had a terrific Thursday! See you tomorrow.

Exercise	Sets	Reps	Muscle Group	Previous Results	Reps x Weight
Cable Crossover (High Pulley)	3	21-30	Chest		30/17.5 30/17.5 30/17.5
Cable Crossover (Low Pulley)	3	21-30	Chest		30/7.5 30/7.5 30/7.5
Incline Dumbbell Flye	3	21-30	Chest		30/20.0 30/20.0 30/20.0
Dumbbell Bench Press	3	21-30	Chest		30/30.0 30/30.0 30/30.0
Bench Press	3	21-30	Chest		21/110.0 21/110.0 21/110.0
Dumbbell Triceps Kickback	3	21-30	Triceps		30/10.0 30/10.0 30/10.0
Triceps Pressdown	2	21-30	Triceps		30/50.0 30/50.0
Lying Cable Triceps Extensions (Bench)	2	21-30	Triceps		21/27.5 21/27.5
Overhead Cable Triceps Extension (low pulley)	2	21-30	Triceps		30/27.5 30/27.5
Close-Grip Bench Press	3	21-30	Triceps		30/95.0 30/95.0 30/95.0
Hip Thrust	3	21-30	Abs		30/70.0 30/70.0 30/70.0
Crunch	3	21-30	Abs		30/1.0 30/1.0 30/1.0
Side Plank Reach Through	2	to failure	Abs		10/10.0 10/10.0