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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 54 (W23)

Submitted by on February 24, 2011 – 4:57 am No Comment

This is equivalent to Day 36 on Lambada program and Day 54 on the “Path”. Really kick-up the weights a notch…got a pretty good cardio from this workout, especially with the dumbbell squats.  Forgot my watch, but remembered my iPod today.

Workout: Day 54(W23) (Lower Body) – 60mins
Legs and ABS (60 sec rest)

Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 2x12reps, 1->fail: 240,250,280@15
Extensions: 2x12reps, 1->fail: 120,120,120@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 65,65,65
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Lying Crunches: 150 |
Raised Leg crunches: 50
Side Obliques: 200 (100 each side)

Cardio:
Elliptical: 30 min
Distance: miles
Calories: 500 est

Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,631 (Goal 40,000/2,369 remain) *
Total Pushups: 4060(Goal 10,000)

Good livin’…keep movin’!
-R-

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