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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

Rupe’s Year of the Body: PhII-Day 30(W8)

Submitted by on June 8, 2011 – 6:45 pm No Comment
rupe-bod

All around pretty good workout.  Went heavy on the Hack again, this time it was a little bit easier, although not much.  I tell you what legs are really really hard.  I got to put it to work though, so it all good.  Unlike last week also, the lying curls and leg extensions were not as hard.  I felt much stronger in those areas.  The only thing missing for this period that was planned, were push ups and cardio.  Since I am gonna hit cardio tomorrow, in this new regime, I figure I can make up my times and distances.

Workout: Day 30 (W8/Lower Body) – 50mins/1min rest
Hack Squat 1×12,10,10 (360,360,360)
Regular Squats (Smith’s Machine) 1×12,10,10 @ 110, 110,110 (45’s+10s)
Seated Leg Extension 1×12,10,10 (135,150,150)
Standing Weightless Squats – 3x 15 (not scheduled for this event)
Walking Lunges 3×12 (30,35,35) (not scheduled for this event)
Smiths Machine Stiff-Legged Dead lift 1×12,10,10  @ 140, 150,150 (45’s+25s, +5s)
Lying Leg Curl 1×12,10,10 (100,110,110)
Seated Calf-raise 3×20  100 (2×45’s+10)
Hack Squat Calf Press 1×15 (360)
Cardio: 15mins
Distance: 2.5
Pushups: 60
Calories: 587

Tracker
Total Distance: 79.00 miles (Goal 250/171.00 remain) *
Total Calories: 17,444 (Goal 50,000/32,556 remain) *
Total Pushups: 1345(Goal 10,000 / 8,645)

Good livin’…keep movin’!
-R-

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