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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 12

Submitted by on January 12, 2011 – 4:51 pm No Comment

Monster day on the legs and glutes…aahhh…hurts so good.  Sort of feeling like a masochist some.  But really – today was my first day of moving back over to a slightly modified BFL program.  It was extremely challenging working the lower body; wasn’t able to get through some of the routines, but with time, I will get back to where I need to be. Tomorrow is a day of rest.

Workout: Day 12 (65 mins) – Weights – Lower Body
Quads:
– Leg Press:12@ 45lbs,10@ 55lbs,8@ 65lbs,6@ 75lbs,12@ 65lbs
– BarBell Squat: 12@ 35lbs,10@ 45lbs,8@ 55lbs,6@ 65lbs,12@55 (mistake!)
Hamstrings:
– Std. Leg Deadlifts:12@ 25lbs,10@ 35lbs,8@ 45lbs,6@ 55lbs,12@ 45lbs
– DBell Lunges: 12@35lbs (managed only 4)
Calves:
– Std Heel Raises: 12@ 70lbs,10@ 85lbs,8@ 100lbs  (Stopped…back felt taxed)
– Seated Calf Raises: 12@ lbs  (Did not complete)
ABS:
– Side bends: 4x 25@20lbs (completed only 3)
– Hanging Knee Raises: 2x 25 (completed 15)
– Exercise Ball: 50  (Did declined situps)
Distance: 0.64miles
Total Distance: 37.27 (Goal 200)
Calories: 415
Total Calories: 9928 (Goal 40,000)
Good livin’…keep movin’!

-R-

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