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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 11(M12) – Legs

Submitted by on September 12, 2011 – 2:58 pm No Comment
rupe-bod3

Narrative: ( Total Time – 115mins)

Good all around workout.  I got really tired to the end as usual on legs, but I started to get leg cramps in my thigs as well; this is first time for that.  I pulled back on the leg curls – doing only 6 reps each.  Also, for the second workout I did not do the standing calf raises.  I was just too tired.  I must admit, my eating was not on point today.  I had a dental appointement from 9 – 11 and then went straight to workout more or less.  At any rate, I am feeling good otherwise.

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 – 200
  2. Hanging Leg Raises - 4 sets of 25 reps – 100
  3. Decline Crunches – 4 sets of 25 reps – 100
  4. Lying (L and R) Crunches – 1 set of 50 – 100
Tuesday – Legs
Quads/Hams/Glutes
Exercise Sets Reps Weights
Squats 4 20, 15, 12, 10 100,110,120,120 lbs
Leg Press 3 15, 12, 10 360,380,400 lbs
Leg Extension 3 20, 15, 12 35s,35s,35s lbs
Leg Curl (*) 4 20,15,12,10
6,6,6,6
35,35,35,35, lbs
Straight Leg Deadlifts 3 15, 12, 10 90,140,180 lbs
Calves
Exercise Sets Reps Weights
Seated Calf Raise 3 15, 12, 10 90,90,90 lbs
Standing Calf Raise 3 20, 15, 12 x,x,x,x lbs

Cardio: 61 mins
Distance: 5.0
Calories: 1315
Crunches: 500

Tracker
Total Distance: 213.49 miles (Goal 400/186.51 remain) *
Total Calories: 55,370 (Goal 80,000/24,630 remain) *
Total Crunches: 3125 (Goal 25,000 / 21,875)

Good livin’…keep movin’!
-R-

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