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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

Rupert’s YoB: Phase III-Day 7(T6) Back

Submitted by on September 6, 2011 – 2:04 pm No Comment
rupe-bod3

Narrative (120min)
First back day on the new regiment; it was ok.  I felt really tired towards the end of the workout.  I did get most of my lifts in, but I had to pull out of the Hyperextensions; I just felt too tired for it.  At any rate, I feel pretty good overall.  The additional reps are really taxing my body, but I am already seeing the shredding taking effect.

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 – 4 sets of 25 reps each side – 200
  2. Decline Crunch – 4 sets of 25 reps – 100
  3. Reverse Crunch – 4 sets of 25 reps – 100
Thursday – Back
Back
Exercise Sets Reps Weights
Smith Machine Barbell Row 4 15, 12, 10, 10 90,110,110,90 lbs
Bent Over Dumbbell Rows 3 15, 12, 10 50,50,50 lbs
Wide Grip Pulldown 3 15, 12, 10 100,120,120 lbs
Seated Rowing 3 15, 12, 10 100,120,120 lbs
Hyper-Extension 4 15, 12, 10, 10 x,x,x,x lbs

Cardio: 60 mins
Distance: 5.0 (Morning + )
Calories: 1466
Crunches: 400

Tracker
Total Distance: 194.99 miles (Goal 400/205.01 remain) *
Total Calories: 50,633 (Goal 80,000/29,367 remain) *
Total Crunches: 1975 (Goal 25,000 / 23,525)

Good livin’…keep movin’!
-R-

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