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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 YoB: Phase III-Day 4(Th1) – Chest

Submitted by on September 1, 2011 – 10:45 am No Comment
rupe-bod3

Narrative: 131mins
Pretty good all around workout day. Started off with an ok bang after coming back from lunch at LongHorn Steak House (Senior Nichols goodbye).  Still a bit achy shin from pounding the pavement in my new early morning walk, but I should get a reprieve after tomorrow, since the weekends are off time.  I got pretty tired to end of my weight lifting session, I seem to always have this problem… I guess I simple need supplements for that.

Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

  1. Oblique (L and R) Crunches - 2 sets of 50 reps
  2. Hanging Leg Raises – 4 sets of 25 reps
  3. Lying Left  Crunches - 2 sets of 50 reps
  4. Decline Crunch - 2 sets of 50 reps
  5. Lying Right Crunch - 2 sets of 50 reps
Wednesday – Chest
Chest
Exercise Sets Reps Weights
Incline Dumbbell Press 4 15, 12, 12, 10 50,55,55,60 lbs
Flat Dumbbell Press 3 15, 12, 10 55,55,55 lbs
Decline Dumbbell Press 3 15, 12, 10 55,65,65 lbs
Cable Crossovers 2 12 50,40 lbs
Incline Flys 2 12 25,20,20 lbs

Cardio: 60 mins
Distance: 4.0 (4.0 + 0.0) – Morning Walk only
Calories: 1219 (509+710) – Morning + Afternoon
Crunches: 500

Tracker
Total Distance: 181.49 miles (Goal 400/218.51 remain) *
Total Calories: 47,190 (Goal 80,000/32,810 remain) *
Total Crunches: 1075 (Goal 25,000 / 23,925)

Good livin’…keep movin’!
-R-

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