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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 22

Submitted by on January 22, 2011 – 2:06 pm No Comment

Pretty light workout today as back is a bit tight. Did quite a bit of stretching before the lifts, so workout went longer thatn anticipated.  I did complete the cardio, beside a short run for warm ups.  I do feel much stronger tho. Also appears a cold demon is trying to seek refuge in my being – you can try, but I wouldn’t if I were you…ooaah!

Workout: Day 22 (Lower Body) – 68mins
Legs and ABS (60sec rest)

Quads:
– Leg Press: 2 sets of 12 reps, 1 set -> fail: 70,80,90@12;could go heavier
– Leg Extensions: 2 sets of 12reps, 1 -> fail: 80,80,80@15
Hamstring:
– Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@
– Str. Leg DBell Deadlifts: 2 sets of 12 reps, 1 ->fail: 50,50,50@8
Calves:
– Calf Presses: 2 sets of 10-12 reps, 1 set ->fail: 95,95,110@15
– Standing Calf Raises: 2 sets of 12reps, 1 set -> fail: 100,100,100@15
ABS:
– Decline Cruches: 15(back a bit stiff…?)
– Reverse Crunches: 30
– Lying Crunches: 90
– Crunch Machine: 30

Cardio: 30min (not completed)
– 2min low / 8min med / 10min Hi / 8min med / 2 min low

Distance: 0.5miles
Calories: 614

Tracker (Running slightly behind on goals;will pick it up this week)
Total Distance: 69.27miles (Goal 200)
Total Calories: 15,696(Goal 40,000)
Total Jumps: 2200

Good livin’…keep movin’!
-R-

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