Daily Ramblings – Workout Routine – Week of March 1, 2020

Tags

Exercise, gym, healthy living, Self-discipline, Weight Training, Weightlifting, Workout Schedule

Hey, folks!

I hope your weekend is going well. My folks are back in the gym again. I work with my Dad who is new to the gym. He goes on Tuesdays and Thursdays. I work with him and when my folks head home, I knock out my workout. Just so you know, my Mom is 76 and my Dad will be 81 on the 10th of March 2020. A little motivation for you, if you’re thinking you’re too old to hit the gym.

Anyway, here’s my schedule for the week:

• Sunday – Back and Biceps
• Monday – Cardio
• Tuesday – Chest, Shoulders, and Triceps
• Wednesday – Legs and Abs
• Thursday – Cardio
• Friday – Cardio and Back and Biceps
• Saturday – Chest, Shoulders, and Triceps

Have a great week, folks! I hope all of you are getting your exercise in, whatever form that may take.

See you at the finish line!

Dave

 

Daily Ramblings – Workout Routine – Week of February 9, 2020

Tags

Cardio, Exercise, gym, healthy living, Home Gym, Lower Body, Upper-Body, Weightlifting

Hello there!

Here’s this week’s workout routine.

This week, due to the crazy weather in Michigan, my workout will follow an upper, lower, cardio routine at the gym or in my home, pending on weather.

Monday – Lower

Tuesday – Upper

Wednesday – Cardio

Thursday – Lower

Friday – Upper

Saturday – Cardio

Sunday – Day Off (Yoga, Pilates, light work)

Have a great week folks!

See you at the finish line.

Dave

Daily Ramblings – Workout Routine – Week of Dec 1, 2019

Tags

300 reps, Cardio, gym, healthy living, Self-discipline, Weightlifting, workout

Holy cow! I forgot to get this up on Sunday!!

Here’s my routine for the week folks:

Mon-Sunday – 300 reps per body part per day coupled with 20 minutes cardio at the gym.

Monday – Legs

Tuesday – Back

Wednesday – Biceps

Thursday – Triceps

Friday – Chest

Saturday – Shoulders

Sunday – Day Off

See you at the finish line!

Dave

Daily Ramblings – Bonus Material – My Wife and Her Trophies

Tags

Achievement, Bodybuilding, Cardio, Exercise, healthy living, Persistence, Self-discipline, Weightlifting

My wife and her trophies

Daily Ramblings – Workout Routine – Chest and Back

Tags

Back, chest, Dumbbell, Flat, healthy living, Incline, Pyramids, Superset, Weightlifting

Today’s workout:

Superset #1:

• Dumbbell Incline Chest Press 1×30; 1×20; 1×10; 1×5; 1×5;
• Bent Over Dumbbell Rows 1×30; 1×20; 1×10; 1×5; 1×5;

Superset #2:

• Dumbbell Flat Chest Press 1×5; 1×5; 1×10; 1×20; 1×30;
• Bent Over Dumbbell Rows 1×5; 1×5; 1×10; 1×20; 1×30;

Notice what is happening here? The pyramid starts in superset 1 and completes in superset 2. The reps start with30 and reduce to two sets of 5, then start with 5 and increase to 30. So 10 sets of work for both body parts. As a reminder, supersets involve doing two exercises together without rest. So Dumbbell Incline Chest Press set 1 and Bent Over Dumbbell Rows set 1, then rest. This was an intense routine this morning.

Well, that’s it for today. Happy Father’s Day everyone!

See you at the finish line!!

Dave

 

Daily Ramblings – Workout Routine – Legs and Abs

Tags

Calf Press, Calves, Decline Crunches, healthy living, Leg Press, Quads, Weight Training, Weightlifting

I’m finally back! Today I started a new workout routine. It is intense and I love it!

Here you go, folks!

Planet Fitness, Ft. Gratiot

Superset: Leg Press and Calf Press combined with a pyramid

• Leg Press 1x50, 1×40, 1×30, 1×20, 1×10, 1×10, 1×20, 1×30, 1×40, 1×50
• Calf Press 1x50, 1×40, 1×30, 1×20, 1×10, 1×10, 1×20, 1×30, 1×40, 1×50

If you’re new to lifting, a superset requires one set, followed immediately by another. In this case, you do one set of leg presses, followed by a set of calf presses on the leg press machine with no rest between. Once you’ve completed an iteration, you take a break. That’s it in a nutshell. The pyramids involve starting light with a set of 50, going heavier at 40, going heavier at 30, 20, 10 and so on. Then, to complete the pyramid, you start at 10 reps and increase 10 reps each superset back up to 50. So light down to heavy, heavy up to light. I enjoy pyramids because they insure you work the muscle group hard.

 

Decline crunches 5 sets to failure.

That was it for today, folks.

See you at the finish line!

Dave

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

Tags

Chest Press, Flys, healthy living, Lateral Raises, Military Press, Triceps Extensions, Triceps Pushdowns, Weightlifting

PM:

• Chest Press 3 x 10;
• Chest Flyes 3 x 10;
• Lateral Raises 3 x 10;
• Military Press 3 x 10;
• Triceps Pushdowns 3 x 10;
• Triceps Overhead Cable Extensions 3 x 10;

As you can see, I’ve moved my workouts to the evening. I discovered rather quickly that my workouts were suffering when I was going in fasted and then staring down the tunnel of another couple of hours before I could eat. I am pursuing a KETO diet and intermittent fasting. I stop eating at 12 Midnight and do not eat again until 4 PM in the afternoon.

I hope everyone is having a terrific week! I sure am. My sister is coming down this weekend with a friend and my brother is coming out from Arizona for a week’s stay, starting on the 29th! I can’t wait. It’ll be a great time.

 

I hope all of you are hitting your goals through self-discipline and persistence. It is a great ride!

See you at the finish line…

Dave

Daily Ramblings – Thinking Thursday

Tags

Books, Coursera, Courses, Hillsdale College, Movies, Netflix, Reading, Udemy, Weightlifting, Writing

I don’t know about you folks, but weightlifting is therapeutic for me. It relaxes me, helps me build on my focus, and I just feel so accomplished when I walk out of the gym. Currently, I am doing a full body workout. Here’s what it looks like:

Exercises are all 3 sets of 10. Since I am working out every day I am not working to failure, simply burning off energy and stimulating the muscles. It’s working quite well. I’ll provide you with weigh-in results on Monday.

• Leg Press
• Standing Leg Curl
• Leverage ISO Row
• Seated Back Extension
• Leverage High Row
• Machine Bench Press
• Machine Shoulder Press
• Leverage Shrug
• Dip Machine
• Machine Preacher Curls
• Calf Press on the Leg Press Machine
• Ab Crunch Machine
• Elliptical Trainer (25 minutes)

I also got a good start on my book. I’m currently working through content ideas using an online app called Asana. It works well. I’m going to keep plugging away on the content headings, ideas of what I want to talk about and continue organizing. The goal is to get this skeletal outline completed by the end of the month. In August, I begin the actual writing.

I hope everyone is having a great week!

Books:

The Shariyat Ki Sugmad, Paul Twitchell

The Orion Plague, David Vandyke – Finished. This is a book in a series. If you are interested, check out David’s books on Amazon. He’s terrific!

Uncle Tom’s Cabin, Harriet Beecher Stowe

The Science of Getting Rich, Wallace D. Wattles – Just finished this one. It is old but has some interesting points in it.

The Spiritual Exercises of ECK, Harold Klemp

In My Time, Dick Cheney – Enjoyed this book. I like memoirs and things, particularly when I served under this guy as the Secretary of Defense and the Vice President.

Kobo: A Story of the Russo-Japanese War, Herbert Strang

The Dual Between France and Germany, Charles Sumner

Classes:

Public Policy, Hillsdale College

Learning how to Learn, Coursera

Mini-Habits Course, Udemy (putting this one on hold until August)

Documentaries:

The Staircase, (Netflix Currently) – Just finished this one. This is worth a watch if you like a courtroom drama.

Movies:

None are on my hit list this week.

Fun:

Hell on Wheels (Currently on Netflix) – Finished. This is one heck of a ride. If you like a lot of plot twists and enjoy a good Western, I highly recommend.

The Hollow (Currently on Netflix)

The West Wing (Currently on Netflix)

Workout Routines and Other Weightlifting Knowledge:

https://www.bodybuilding.com/

For access to every supplement on the market, access to the top trainers in the world, and gain access to their training routines, this is the one-stop, shop for anything related to fitness. This one will cost you if you want access to the trainers and their workout routines. It runs me about $8.99 per month.

Well, that’s it for this week folks! I hope some of this information has been helpful to you.

Until next time…

Dave

Daily Ramblings – Ted Talk

Tags

aerobics, brain health, brain protection, delay onset of brain disease, Exercise, Weightlifting

Exercise does not just improve your waistline. It also improves and protects the brain. Enjoy!

Until next time…

Dave

Daily Ramblings – Thinking Thursday

Tags

Books, Documentaries, Keto, Learning, Movies, Netflix, Weightlifting

This week is a holdover week for weightlifting. I’m continuing to hit weights and two-a-day cardio sessions but have made some adjustments. My cardio will be executed this time around on the elliptical.

I learned that my body is not a big fan of carbs during the last 8-week trainer I just completed. The last week of the program is where I had my big losses, and this is exactly when I was down to very low carb amounts (less than 50 grams a day). Subsequently, I’m looking into KETO and other low-carb diets to see how these will affect my muscle growth. Right now, I’m only interested in maintaining the muscle I have and reducing my body fat from 36% down to about 15%. The KETO diet appears to be a solution to my dilemma.

I’ve also been investigating some local sites who can provide accurate body fat measurements and I found one today! It costs 115.00 for the initial visit and 95.00 for subsequent visits. BINGO!! I’m going to set one of these up next week to get a good baseline before commencing my next transformation routine. The reason for spending some money on this is that my entire meal plan is based on accurate weight and body fat measurements. Without these, I’m just guessing. More to follow on this front, folks.

Books:

• The Shariyat Ki Sugmad, Paul Twitchell
• Turn your passion into a thriving business, Gundi Gabrielle
• Andersonville: A story of rebel military prisons, John McElroy
• The Orion Plague, David Vandyke
• Uncle Tom’s Cabin, Harriet Beecher Stowe
• The Science of Getting Rich, Wallace D. Wattles
• The Spiritual Exercises of ECK, Harold Klemp

Classes:

• Public Policy, Hillsdale College
• Learning how to Learn, Coursera
• Mini-Habits Course, Udemy (pending for next month)
• How to Write a Non-fiction Book
• I just finished this course and I have to say it was decent for the 11.99 price tag. By the way, when you pay for a course on Udemy.com, you have access to it for life. The course covers topics like researching your topic and investigating other books, determining who your target reader is, and then using various tools to begin outlining the book, writing the book, locating an editor and proofreader, revision processes, and finally getting the book onto the market. If you have aspirations about writing a non-fiction book, this course will be worth your while.

Documentaries:

• The Civil War, Ken Burns (Netflix currently)
• The West, Ken Burns (Netflix currently)
• Vietnam, Ken Burns (Netflix currently)

Fun:

• Hell on Wheels (Currently on Netflix)
• The Hollow (Currently on Netflix)
• Goliath (Currently on Amazon Prime)

Workout Routines and Other Weightlifting Knowledge:

https://www.kagedmuscle.com/

Kaged Muscle is run by CEO Kris Gethin. This website provides workout routines, supplements you’ll need, nutrition advice and a whole lot more. I am currently working through the 8-week hardcore trainer.

https://www.bodybuilding.com/

For access to every supplement on the market, access to the top trainers in the world, and also gain access to their training routines, this is the one-stop, shop for anything related to fitness.

Well, that’s it for this week folks! I hope some of this information has been helpful to you.

Until next time…

Dave