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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:Day19

Submitted by on January 19, 2011 – 12:40 pm No Comment

Second half of upper body workout, I think this is might be a better approach.  I sort of like the full body workouts tho.  I will continue to work this at least for the next two weeks.  Tomorrow is sweet cardio – 90mins.

Workout Day 19 (Upper Body II) – 60mins – 15JAN10
Chest, Shoulders, Triceps, (60 sec rest)

Chest:
DB Bench Press: 2×12,10 reps, 1 ->fail: 45,50,45@8
Incline Flyes: 2×12 reps, 1 ->fail: 15,20,20

Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 45,45,45@12

Dumbbell press: 2x 10-12 reps, 1 ->fail: 35,30,30@8

Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 20,20,20
Bench Dips: 2×10-12 reps, 1 set to failure
Push down: 12@70,90,100

Cardio:
Elliptical: 23mins
Distance:3miles
Calorie:505

Tracker
Total Distance: 56.07miles (Goal 200)
Total Calories: 13,882 (Goal 40,000)
Total Jumps: 2200

Good livin’…keep movin’!
-R-

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