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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 59(F12) – UB2

Submitted by on August 12, 2011 – 4:25 pm No Comment
rupe-bod2

Felt relatively good; sitll having a bit of nagging pain in right bicep and left wrist.  At any rate, really good workout.  Unlike last week deadlifting 180 with some struggle, this week was much easier.  I definitely felt much stronger.  I have to be careful here though I don’t want to increase too fast, body might break.    

Workout: Day 59 (F12/Upper Body II) – 50mins/1min rest
Pull down (close grip) 2×12 @ 130,140
Pull down (wide grip) 2×12, 8 @ 130,140
Deadlifts – 2×12,12 @ 180, 180 (*) o’yeah!!
Hammer Machine 1 – 2x 10 @90, 110
Hammer Machine 2 – 2×10 @90,110
One arm DB rows 3×12 @ 60,65,70
Barbell Bentover Rows – 10@110

DB Shrugs 1×12 – 60lbs
Smith Machine Shrugs – 2×15 @ 110,110lbs
Smits Machine Reverse Shrugs – 2×15 @ 110lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl  – 2×12 @ 20lbs (2x10s) – got to hold back until biceps are healed.
Barbell Curl – 1 @12 (Long Bar with 10s) – wanted to do more, but I got a twitch in my upper rear delt.
Standing DB Curl 2×12 – 20lbs – used to supplement other bicep movements

Cardio: 60 mins
Distance: 5.0

Pushups: 0 (at least 50 per day)
Calories: 500

Tracker
Total Distance: 159.69 miles (Goal 250/90.31 remain) *
Total Calories: 40,994 (Goal 50,000/9,006 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)

Good livin’…keep movin’!
-R-

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