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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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Mad Musings


First category I added when I started this blog many moons ago. I jot stuff here I can't otherwise categorize.

what the...?


The section you will see a swear or two in. Not that I am a big fan, but sometimes situation can't be helped

Not So Recent Reads


Here you will find books that I have read, reading or intend to read. More Recent Reads => CLICK HERE.

just Writing


I intend to use this area to catalog my writing journey and collect tidbits of information on the authoring process.

philosophy-religion


These are areas I am very much interested in. From time to time, as I am so moved, I free think here as well

Home » Fitness

Rupe’s YoB: Phase III-Day 9(Th8) – Arms

Submitted by on September 8, 2011 – 3:29 pm No Comment
rupe-bod3

Narrative: (115min)
Really good morning cardio and mid-day lift.  For the first time in a while I was able to get through my entire session without any major deficit in my lifts. Pushing hard right now, feeling food.

Abdominal Exercises:

    1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
    2. Hanging Leg Raises – 4 sets of 25 reps – 100
    3. Lying Left Crunches – 4 sets of 25 reps – 100
    4. Lying Center Crunch - 2 sets of 25 reps – 50
    5. Lying Right Crunch – 4 sets of 25 reps – 100
    6. Decline Crunches – 4set of 25 reps – 100
Monday – Arms (Time: /1min rest)
Biceps
Exercise Sets Reps Weights
Barbell Curl (bar only) 4 20, 15, 12, 10 45,55,55,65 lbs
Dumbbell Curl 3 15, 12, 10 25,25,25 lbs
Concentration Curl 3 15, 12, 10 25,25,25 lbs
Triceps
Exercise Sets Reps Weights
Close Grip Dumbbell Press 4 15, 12, 10, 10 40,40,40 lbs
Weighted Bench Dips (up cts – 0 weights) 3 25, 25,25  0,0,0 lbs
Dumbbell Extension Tricep Pushdown 3 15, 12, 10 90,100,110 lbs

Cardio: 61 mins
Distance: 4.5
Calories: 1030
Crunches: 650

Tracker
Total Distance: 203.49 miles (Goal 400/196.51 remain) *
Total Calories: 53,559 (Goal 80,000/26,441 remain) *
Total Crunches: 2625 (Goal 25,000 / 22,375)

Good livin’…keep movin’!
-R-

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