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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 47 (W16)

Submitted by on February 16, 2011 – 4:03 pm No Comment

This is equivalent to Day 30 on Lambada program and Day 47 on the “Path”. Tough day, slight muscle strain lower right back during straight leg deadlift; my energy was just all off; need to get additional supplement.  Went a bit light today…I need something to power me through; also, didn’t do too well with the meals.

Workout: Day 47 (W16) (Lower Body) – 60mins
Legs and ABS (90 sec rest)

Quads:
Squats: 2x12reps, 1->fail: 160,160,160(45′s+35s)@
HackSquats: 2x12reps, 1->fail: 180,180
Extensions: 2x12reps, 1->fail: 110,110,110@12
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@
Str. Leg Barbells Deadlifts: 2x12reps, 1->fail: 130,130,130@12
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Decline Cruches:50 | Reverse Crunches: 50
Lying Crunches: 75 | Raised Leg crunches: 50
Side Obliques: 200 (100 each side)
Push ups: 180 (18/hr over 10 hours at work)

Cardio:
Elliptical: 30 min
Distance: 0.6 miles (warm up)
Calories: 343
————————
Tracker
Total Distance: 163.05 miles (Goal 200/36.95 remain)
Total Calories: 33,073 (Goal 40,000/6,927 remain)
Total Pushups: 3535(Goal 10,000)

Good livin’…keep movin’!
-R-

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