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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 12(T13) – Chest

Submitted by on September 13, 2011 – 4:47 pm No Comment
rupe-bod3

Narrative: 144mins
One of the best workouts I have had in a long time.  I was able to work through all my exercises without tapping out.  I felt relatively strong at the end too, not much muscle tension, and pretty good form.   I have not been working abs at the end of the session, I have been working them in between exercises.

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

  1. Oblique (L and R) Crunches - 4 sets of 25 reps – 200
  2. Hanging Leg Raises – 4 sets of 25 reps – 100
  3. Decline Crunch - 4 sets of 25 reps – 100
  4. Lying Right Crunch - 4 sets of 25 reps – 100
Wednesday – Chest
Chest
Exercise Sets Reps Weights
Incline Dumbbell Press 4 15, 12, 12, 10 50,50,50,50 lbs
Flat Dumbbell Press 3 15, 12, 10 50,55,65 lbs
Decline Dumbbell Press 3 15, 12, 10 45,50,50 lbs
Cable Crossovers 2 12 50,50 lbs
Incline Flys 2 12 25,25,25 lbs

Cardio: 60 mins
Distance: 5.5
Calories: 1343
Crunches: 500

Tracker
Total Distance: 218.99 miles (Goal 400/181.01 remain) *
Total Calories: 56,713 (Goal 80,000/23,287 remain) *
Total Crunches: 3625 (Goal 25,000 / 21,375)

Good livin’…keep movin’!
-R-

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