11 Monday May 2020
Posted in Workout Routine
Tags
Cardio, Dedication, Discipline, Drive, motivation, Physical conditioning, strength training, workout
This week, we’ll revisit one body part a day and shoot for 100 reps.
Monday – Chest
Tuesday – Back
Wednesday – Shoulders
Thursday – Abs
Friday – Legs
Saturday – Calves/Forearms
Sunday – Off
Have a great week, folks!
See you at the finish line!
Dave
04 Monday May 2020
Posted in Workout Routine
Here we are! We’re in a new week!
This week’s routine will involve 2 x 25 reps for each body part and alternate between upper and lower body each day.
Monday – Wednesday – Thursday: Upper Body
Tuesday – Thursday – Saturday: Lower Body
Sunday: Off
These routines do not take that long, but they are helpful to continue conditioning during lockdown. Doing something is always better than doing nothing. Keep this in mind, particularly if you are new to a home workout routine. It is better to do something than do nothing. The gym will re-open. In the meantime, get something done at home, even if it is walking around the block every day.
That’s all I got for today, folks!
Have a glorious week!
See you at the finish line…
Dave
20 Monday Apr 2020
Posted in Workout Routine
Tags
100 reps, 100's week, Exercise Bands, Exercise in Lockdown, healthy living, Home Workout, workout
This week will be 100’s week. What this means is that every body part gets hit with 100 reps. I’ll be working two body parts a day. Here’s what that looks like:
Monday – Chest Press (100); Triceps Extensions (100)
Tuesday – Bent over rows (100); Bicep curls (100)
Wednesday – Shoulder Press (100); Lateral Raises (100)
Thursday – Squats (100); Bridges (100); Ab crunches (100)
Friday – Yoga
Saturday – Pilates
Sunday – Off
Have a great week, folks!
See you at the finish line!
Dave
06 Monday Apr 2020
Posted in Workout Routine
Tags
Activity, Dedication, Discipline, Exercise, fitness, healthy living, Schedule, workout
I hope all of you are safe. This week will continue to use my home for my workouts using exercise bands. I hope all of you are doing something for yourself physically. I know it’s tough if you don’t have a home gym or are not used to working out in your home, but you can get a good workout in, if you put a little thought into it. Using your stairs, chairs, and other items can provide a great workout.
Here are my workouts for the week!
See you at the finish line!!
Dave
29 Sunday Mar 2020
Posted in Spread Your Wings
Ok, folks! Here we go!!
Since we’re all locked down in our homes, here are a few challenges for you to choose:
Challenge #1: Pick a book either online or in your home that you’ve been putting off and start reading it (1 chapter a day).
Photo by Andrea Piacquadio on Pexels.com
Challenge #2: Take an inventory of the hobbies you’ve always wanted to learn or start. Pick one and spend some time learning more about it this week (spend an hour on YouTube or a Hobbie-based blog)
Photo by Retha Ferguson on Pexels.com
Challenge #3: Find a home workout on YouTube and do it three times this week (Mon, Wed, Fri or Tue, Thu, Sun).
Photo by Nathan Cowley on Pexels.com
If you picked one of these and did it, tell me about it in the comments.
Have a great week!
Until next time…
Dave
24 Monday Feb 2020
Posted in Workout Routine
Tags
Cardio, Dad, gym, Lower Body, Mom, Upper-Body, Weights, workout
Hey, folks!
I’m still working through the Labrada trainer. All-systems go!
This week, my Dad will join me in the gym. He’s 82, but he needs the extra exercise now that he has completed his physical therapy. He has improved dramatically and his balance is better than it was at the start.
He’ll join me on Tuesdays and Thursdays with Mom. The rest of the week, I’ll be hitting it on my own.
Same schedule as before:
Have a great week!!
See you at the finish line…
Dave
04 Wednesday Dec 2019
Posted in Workout Routine
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
20 Wednesday Nov 2019
Posted in Wisdom Wednesday
Tags
Consistency, Do Something, Exercise, healthy living, Interest, Showing up, Variety, wisdom, workout
We’ve all tried to bunk our gym session or dance class. A single routine can get monotonous. That’s why I have decided to make my fitness regime fun by incorporating different workouts into my schedule. From dancing to yoga, I plan to keep it as interesting as possible so I’m never bored of working out.
I’ve read a few books recently that are about habits. The first was Atomic Habits by James Clear; the other was Elastic Habits by Stephen Guise.
I enjoy synthesizing information and coming up with uncommon connections between this data. In Atomic Habits a lot of attention is given to setting the prime conditions for habit formation. Elastic habits look to form a variety of lateral and vertical targets for daily habits. Both of these align well with today’s quote.
If you follow my workout routine every week, you can see the amount of variety that I apply to my workout routines each week. I do this because the variety is what keeps it interesting. My efforts in the gym are not about having a perfect body; my efforts are about feeling good and staying healthy. Some weeks are really intense and others are just going to the gym and knocking out the day’s workout.
The benefits we glean from exercise come with consistency. You won’t get any benefit from working out once a month. You’ve got to get in your exercise every day.
Besides consistency, we also have to keep in mind that we have lives outside of the gym. Some days you’ll be so busy that all you can do is get in a 10-minute walk. Some days you’ll be motivated to do your workout. On other days you’ll go through the motions.
The key to all of this is consistency. Let’s say you go to the gym every day for a month. Some of those days will be great workouts; others not so much. What would happen if you missed a few days? I would argue that you may miss one of those magical gym days when you are energized, focused, and just feel great. If you miss these days, you not only miss a workout, you miss a great workout. So keep going.
The gym is not the only route you can take. You can work out at home. You can take a long walk around a park or your housing area. You can lift weights. You can do cardio. You can do Yoga or Pilates. You can use dumbbells, barbells, machines, or cables. You can do supersets, compound sets, rest-pause sets, pyramids, or tri-sets. You can vary the body parts you exercise, you can vary the reps you push for, and you can vary the amount of rest you use. You can use a pre-designed workout routine, or even wing it. The point I’m making here is a workout done is better than nothing done, even if you only show up and do the minimal amount. Your consistency will build and slowly but surely, you’ll have a habit of exercising. Check that off your list!
Well, it’s time to say goodbye for now. I hope you have a great Wednesday.
Until next time…
Dave
20 Saturday Jul 2019
Posted in Workout Routine
Howdy, folks!
I recently had a revelation that I’ve lost the workout habit. I’ve tried and tried to get myself to the gym, but discovered I am just too inconsistent to get meaningful results. Subsequently, I am digressing back to a simple routine to re-wire my brain.
I will stick with home-based workouts with my exercise bands until I know this habit has come back to its former state.
Home Workout (Bodyweight and exercise bands):
Full body circuit:
Pushups 1×10; Box Squat 1×10; Glute Raise 1×10; Bent-Over Row 1×10; Shoulder Press 1×10; Front Raise 1×10; Lateral Raise 1×10; Shrug 1×10; Bicep Curl 1×10; Triceps Overhead Extension 1×10; Calf Press 1×10; Crunch 1×10; Left-side Crunch 1×10; Right-side Crunch 1×10; Lying Leg Raises 1×10
A circuit is when you do all exercises in order without rest. It’s a great muscle-building and cardio workout combined. It came in handy today with temperatures outside in the “Heat Index 100+” range today.
This is the exercise routine I will stick with until my exercise habit is re-established. Once it is, I’ll elevate this to two or three iterations and begin heading back to the gym.
See you at the finish line!
Dave
11 Thursday Jul 2019
Posted in Workout Routine
Tags
Cardio, Exercise, Focus, habits, healthy living, motivation, workout
20 minutes cardio – broke a good sweat today.
See you at the finish line!!
Dave
