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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness, Journal, Workout Log

Rupe’s Year of the Body: Day 10

Submitted by on January 10, 2011 – 11:41 am No Comment

Hoooooraaay!!! DAY TEN BABY…Had a late workout today, but it was good nonetheless.  Lower back was still a bit sore, but popped a motrin, got warm and  went at it…will probably pay later, but right now am gooood.  Tomorrow is high cardio, will stay with the elliptical until the lower back gets stronger.

Workout: Day 10 (65 mins) – Weights – Lower Body
Squats: 3sets - 12@45lbs,12rep@55lbs,12reps@65lbs (Hack)
Bench Press - 3sets – 12reps@40lbs,10reps@45lbs,8reps@50lbs (Dbells)
Deadlifts: 3sets –  12reps@25lbs,10reps@35lbs,8reps@45lbs (Bbell)
Dbell Rows: 3sets – 12reps@45lbs
Pull-Ups: 1set – 8reps
Standing Dbell Overhead: 3sets: 12,10,8reps@25lbs
Standing Bbell Curls: 3sets: 12,10,8reps@25lbs
Cardio: 27min on Elliptical (Avg lv 10@ 7Mph
Distance – 3.25miles
– Total Dist: 32.15miles (Goal 200)
Calories: 883
– Total Calories: 8585 (Goal 40,000)

Good livin’…keep movin’!
-R-

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