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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 18

Submitted by on January 18, 2011 – 2:56 pm No Comment

They say, if you do something 18 times, then it becomes a habit…well…hello Day 18.  Split up upper body today, just did back and biceps.  Muscles were really sore this morning, didn’t think I was gonna do it, but whadaya know…I pulled through it.  Did Hyperextension for the first time in a longtime and lower back started to stiffen up on me during the elliptical. Only did about 12 mins of my elliptical time, as I had to go stretch.  Will make it up tho.

Workout Day 18 (Upper Body 1):
Back, Biceps, Cardio Rupe’s (60-90 sec rest)

Back:
Pull-Downs: 2 sets of 10-12 reps, 1->fail – 100,115,100×8
DBell Rows: 2 sets of 12 reps, 1->fail – 45,45,45
Hyperextension: 2 sets of 12 reps,1->fail – 12, 12, 12

Biceps:
Concentration Curls: 2 sets of 12 reps, 1->fail – 20,20,20
Preacher Curls: 2 sets of 12 reps, 1->fail -15,15×8

Cardio: 30mins
Elliptical: 12mins completed (Back started acting up)
Distance:  2miles
Calories:  500
Minutes 1-2: Level One (Easy resistance)
Minutes 3-5: Level Two (Moderate resistance)
Minutes 6-9: Level Three (Difficult resistance)
Minutes 10-11: Level Two
Minutes 12-15: Level Three
Minutes 16-17: Level Two
Minutes 18-21: Level Three
Minutes 22-24: Level Two
Minutes 25-26: Level One

Tracker
Total Distance: 56.07miles (Goal 200)
Total Calories:
13,377 (Goal 40,000)
Total Jumps:
2200

Good livin’…keep movin’!
-R-

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