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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

Rupe’s Year of the Body: PhII-Day 38(W22)

Submitted by on June 22, 2011 – 1:23 pm No Comment
rupe-bod

Really all-around good workout.  I didn’t feel as tired at the end as I have recently.  My eating has gotten much better.  I feel like I had enough fuel in the tank to get a good workout in.  I might need to pull back on the Pull-downs to improve on my form and technique so I can get good gains. 

Workout: Day 38 (M13/Upper Body II) – 62mins/1min rest
Pull down 1×15,15,15 (140,140,140) 
Deadlifts – 15 @ 140
One arm DB rows (70,70,70)
Barbell Bentover Rows – 15@110
Smits Machine Shrugs – 3×15 @ 110lbs
Smits Machine Reverse Shrugs – 2×15 @ 110lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 1×12 @ 30lbs (2x15s)
Barbell Curl – 10 @ (Long Bar with 10s)
Barbell Reverse Curles – 10@ (Just Long Bar)
Short Barbell Curl 1×12,10,10 @ 10lbs
DB Curl 1×12,12 – 25,25,25lbs

Cardio: 20mins
Distance: 3.0
Pushups: 0 (at least 50 per day)
Calories: 700

Tracker
Total Distance: 106.52 miles (Goal 250/142.48 remain) *
Total Calories: 25,689 (Goal 50,000/24,311 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

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