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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 16

Submitted by on January 16, 2011 – 12:18 pm No Comment

Much better lower body day.  Feeling stronger each day.  I will have to find an alternate calf workout to supplement the standing raises.  Going for a full body soak, still a bit sore from upper body yesterday.  Tomorrow is Cardio…can’t wait.  Have a lot a calories to make up. Must get 8 hours sleep tonite.

Workout: Day 16 (Lower Body) – 66mins
Legs and ABS (60-90 sec rest)

Quads:
Squats: 2 sets of 12 reps, 1 set to failure: 55,55,55@12
DBell Lunges: 2 sets of 6reps, 1 set to failure: 35,35,35@6
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 65,65,50@12
Str. Leg BBell Deadlifts: 2 sets of 12 reps, 1 set to failure: 45,45,45@15
Calves:
Seated Calf Raises: 2 sets of 10-12 reps, 1 set to failure: ? (did not do)
Standing Calf Raises: 2 sets of 12reps, 1 set to failure: 70,70,85@12
ABS:
Decline Cruches: 25
Reverse Crunches: 25
Ex. Ball Crunches: 50
Tracker:
Calories:470
Total Calories: 11,857 (Goal 40,000)
Distance: 0
Total Distance: 49.07 (Goal 200)

Good livin’…keep movin’!
-R-

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