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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 15

Submitted by on January 15, 2011 – 3:04 pm No Comment

Really hard workout – tempted to break up in two separate, as I tend to loose form with the later ones.  Will probably move to Chest, Shoulders, Triceps on one day and then Back, Biceps and Abs another.  By the time I was finished with the Incline press, my shoulder were jelly…which pretty much killed my tricep reps.  At any rate, felt a wee bit stronger today.  Lower body tomorrow…hooah!

Workout Day 15 (Upper Body) – 60mins
Chest, Shoulders, Triceps, Back, Biceps (60-90 sec rest)

Chest:
DB Bench Press: 2x 10-12 reps, 1 ->fail: 45,55,40×10
Incline Press 2x 10-12 reps, 1 ->fail: 35,30,30×12
Shoulders:
Seated Dumbbell Press: 2x 10-12 reps, 1 ->fail: 25,25,25×8
Dumbbell Side Laterals: 2x 10-12 reps, 1 ->fail: 20,30
Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 25, 30  (didn’t complete shoulder fatigue)
Bench Dips: 2×10-12 reps, 1 set to failure; plus push down-6,8,40/70
Back:
Bent Over Row: 2×10-12 reps, 1 ->fail: 45,45,45×12
Underhand Pull-up: 2×10-12 reps, 1 ->fail
Biceps
Pch BBell Curl: 2×10-12 reps, 1 ->fail: 10,10,15
Conc DB Curl: 2x 10-12 reps, 1 ->fail: 20,20,20×6
ABS: Crunches – 200 (175)
Side bends: 25@20lbs, 50@25lbs = 75
Left/Right Floor: 25 each side = 50
Flat/One Leg Raised: 25 each side = 50

Good livin’…keep movin’!
-R-

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