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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 55(Th4) – UB2

Submitted by on August 4, 2011 – 7:52 pm No Comment
rupe-bod2

Awesome workout today.  Felt really strong to start off and lasted pretty good all the way through.  Faded a bit to the end, especially on my second lift for biceps.  Overall, however, it worked okay today.  Also finished off with a 30 minute elliptical…look at my burn – 1266…heyyy….holla!

Workout: Day 55 (Th4/Upper Body II) – 90mins/1min rest
Pull down (close grip) 3×12  @ 120,130,140
Pull down (wide grip) 1×12 @ 110
Deadlifts – 3×12,10,10 @ 160, 180, 180 (*) o’yeah!!
One arm DB rows 3×12 @ 60,65,70
Barbell Bentover Rows – 10@110
DB Shrugs 1×12 – 60lbs
Smith Machine Shrugs – 3×15 @ 110,90,90lbs
Smits Machine Reverse Shrugs – 3×15 @ 90lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 1×12 @ 40lbs (2x20s)
Barbell Curl – 12 @12,12,12 (Long Bar with 10s)
Standing DB Curl 3×12 – 20lbs

Cardio: 30 mins
Distance: 3.06
Pushups: 0 (at least 50 per day)
Calories: 1266

Tracker
Total Distance: 150.44 miles (Goal 250/99.56 remain) *
Total Calories: 37,846 (Goal 50,000/12,154 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)

Good livin’…keep movin’!
-R-

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