11 Monday Dec 2017
Posted in Workout Routine
Tags
Today, I had to take off. I had a dental appointment and the mouth is a little sore. Anyway, folks. I’ll be back in the gym tomorrow. The Dentist told me that the pain should subside in a few hours and bleeding will not be an issue after a few hours.
See you tomorrow!!
Dave
22 Friday Sep 2017
Posted in Workout Routine
Today’s workout!
Back and Biceps
20 minutes Cardio x 2
Reverse pull down 85×8; 100×8; 120×8; 140×8; 160×8
Wide grip pull down 85×8; 100×8; 120×8; 130×8
One arm dumbbell row 50×8; 55×8; 60×8; 65×8
Romanian deadlift 70×8; 80×8; 90×8; 100×8;
Hammer curl 25×8; 20×18; 25×18; 30×18
Machine biceps curl 50×10; 55×14; 60×14;65×14
Ez bar curls 40×10; 50×8; 60×8; 60×8
Great workout today.
Happy Friday everyone!
See you tomorrow…
Dave
06 Wednesday Sep 2017
Posted in Workout Routine
Today’s Workout!
Today I learned a valuable lesson–never trust software for tracking your workouts. I knocked out my workout as always and low and behold, none of it saved. So, there will not be a posting of my workout today. Starting tomorrow, I will be doing it the old fashioned way–writing in my workout log as I go.
Sorry for the “oops” folks.
See you tomorrow!!
Dave
20 Sunday Aug 2017
Posted in Workout Routine
Tags
Back, Biceps, Jim Stoppani, Shortcut to Shred, Tabata, workout
29 Thursday Jun 2017
Posted in Life Happens, Workout Routine
Tags
Documentation, Goal Setting, healthy living, Life, Random Events, Unexpected Situations, workout
Living Your Life
Folks, as you’ve probably noticed, I’ve not been working out this week. I’m afraid my Mother’s issue last week, through my schedule out of whack. Since she’s come home, I have to help with cooking, run more errands, and help my Dad out with some of his appointments (he no longer drives a car).
I know some folks when they begin a workout routine do not want to let anything disrupt their routine, but frankly, this is not realistic. Life happens and you will be disrupted by it because that’s just the way life is. Life is one big dice roll and it is better to ride the wave than fight it.
I’ve decided to kick in my routine again tomorrow, now that my Dad’s appointments are knocked out. This leads me to my next topic–documentation.
Documenting your Workout
I cannot tell you how important it is to document what you do (or don’t do) in the gym. This should be done while you’re there, so you don’t miss any weights you are using, or any special things you learned that day. Your body is a terrific teacher. It will tell you when it is stronger, weaker, or just plain tired. It will tell you that it’s ready to go and will also tell you to take one more minute of rest.
The only way to truly hold yourself accountable is to document what you do. You pretty much track the things you eat and the weights you use for each exercise, along with the number of reps you complete. If you do this, it will be very easy to pick up right where you left off.
Setting Goals
Realize the body will do what the body will do. You need to be careful when setting goals because if you push yourself too hard, you will burn out and stop going to the gym. On the other hand, you don’t want to set your goals too low either. This will only result in you doing what I call as “sandbagging”. Sandbagging is doing less weight that you need to be doing. Don’t let yourself fall into this trap.
The only way you gain muscle mass is by increasing the loads you work with or the number of reps or a combination of both. If you are not pushing your limits each time you go to the gym, even if it’s only a 2.5lb increase in weight or maybe one or two more reps, you will not see the improvements you seek, but I digress.
Let’s talk about the goals you have. My goal is simple. I want to remain healthy, increase my muscle mass, maintain my bone density, and have good endurance. Muscle mass is gained very slowly. The changes in your muscle mass and body composition are so minute that you will not see them instantly. They improve over time. The easiest way to gauge yourself is to take a photo of yourself at the beginning of every routine you begin and one at the end. You can also track your weights. The more weight you are pushing, the bigger that muscle is getting, even though you cannot see it yet.
I’ll get into more specifics tomorrow. Hope everyone has a great Thursday!!
See you tomorrow…
12 Monday Jun 2017
Posted in Workout Routine
Tags
Bodybuilding, Calves, Deltoids, Exercise, Shoulders, Trapezoids, workout
Today’s Exercises
Shoulders
Traps
Calf
Workout Overview
Today’s workout is Day 3 Week 4 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. All exercises this week will be in the 3-5 rep range.
Today’s workout hits the Shoulders, Traps, and Calves.
Current Bodyweight
235lb
Yesterday’s macros
Carbohydrates 122g; Fat 43g; Protein 299g
Supplements and Water intake
Water
128 Fluid oz. (1 gallon)
Morning
During Workout
Post Workout
Evening
See you tomorrow!!
09 Friday Jun 2017
Posted in Workout Routine
Tags
Today’s Workout
Hello, Readers!!
Today is an OFF DAY!!
I’m experimenting with a Friday Fast. I’m not doing anything crazy but will do my best to slowly build up to a 24-hour Fast, commencing on Thursday evening after my last feeding. There are numerous benefits to Fasting, one of which is religious.
Fasting is really important because it gives our digestive systems a break. When you are eating a lot of food required by a bodybuilding diet, the digestive system needs a break once in a while.
I lasted until 2 PM today, with my last meal last night at 9:30 PM. So that’s a 16.5 hour fast. Next week I’m going to push to 3:30 PM. Wish me luck!
Anyway folks. I’m approaching the final week of the Shortcut to Size program. I’m going to take the next few days off and then go all out next week to finish up this 12-week exercise program.
Next weekend, I’ll be putting together a synopsis of the exercise program and the results. I hope this program has motivated a few of you to exercise. If not, maybe the next one will…😊
The next workout program will be another bulking program, as I continue to refine my diet and look for more gains. I’ll provide you with an overview next week as well.
Have a great day all!
See you tomorrow!
08 Thursday Jun 2017
Posted in Workout Routine
Hello, all!
Today was the final day of Week 3, Phase 3 of Jim Stoppani’s Shortcut to Size workout routine. The next few days are scheduled as “off” days, but I may hit the gym and do some cardio like last weekend. We’ll just have to see.😉
I hope everyone has a great weekend. I hope my exercise routine has motivated some of you in my audience to begin your own exercise programs. You don’t need to work out as hard as I do, but I have a lot of time, now that I’ve officially retired from Corporate America to pursue a blogging and writing career.
If you need any advice or assistance, feel free to reach out. I can definitely point you in the right direction.
Today’s Exercises
Quadriceps
Hamstrings
Abdominals
Workout Overview
Today’s workout is Day 4 Week 3, 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. All exercises this week will be in the 6-8 rep range.
Today’s workout hits the Quadriceps, Hamstrings, Abdominals and Oblique muscles.
Current Bodyweight
235lbs
Yesterday’s macros
Carbohydrates 227g; Fat 67g; Protein 217g
Supplements and Water intake
Water
128 Fluid Ounces
Morning
During Workout
Post Workout
Evening
See you tomorrow!!
25 Thursday May 2017
Posted in Workout Routine
Tags
Abdominals, Bodybuilding, Core, Hamstrings, Obliques, Quadriceps, workout
Happy Thursday Readers! Today was leg day and the final workout this week. Next week we’ll dip down to lower rep ranges and increase the weight since we have fewer repetitions to deal with. As always, proper form is critical to avoid injuries, maintain tension on the muscles that are targeted, and work the muscle through its entire range of motion (ROM).
Today’s Exercises
Quadriceps
Hamstrings
Abdominals
Workout Overview
Today’s workout is Day 4 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. All exercises this week will be in the 12-15 rep range.
Today’s workout hits the Quadriceps, Hamstrings, Abdominals and Core muscles.
Current Bodyweight
240lbs
Yesterday’s macros
Carbohydrates 171g; Fat 123g; Protein 242g
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
During Workout
Post Workout
Evening
See you tomorrow!!
24 Wednesday May 2017
Posted in Workout Routine
Tags
Today’s Exercises
Shoulders
Traps
Calves
Workout Overview
Today’s workout is Day 3 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. All exercises this week will be in the 12-15 rep range.
Today’s workout hits the Shoulders, Traps, 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.
This week’s macro goals
Carbs – 240g; Fat 120g; Protein 240g (reducing protein and carbs to a 1:1 ratio per pound of body weight
Yesterday’s macros
Carbohydrates 232g; Fat 95g; Protein 195g
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
During Workout
Post Workout
Evening
See you tomorrow!!
