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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 18(W21) – Legs

Submitted by on September 21, 2011 – 2:05 pm No Comment
rupe-bod3

Narrative: ( Total Time – 147mins)
Ok workout today…felt pretty strong to start off, but started fading to the end.  Caught a second wind and pulled out a relatively strong finish.  Totally missed my dead lifts…one of my favorite exercises…no sweat tho, I am still realing from my back workout a couple days ago, so I can afford to stay away from the deadlifts as they tax the lower back as well.

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. Standing Cross Leg  (L and R) Crunches - 2 set of 25 – 100
Tuesday – Legs
Quads/Hams/Glutes
Exercise Sets Reps Weights
Squats 4 20, 15, 12, 10 110,120,120,140 lbs
Leg Press 3 15, 12, 10 380,400,410 lbs
Leg Extension 3 20, 15, 12 25s,25s,25s lbs
Leg Curl (*) 3 10,12,10 35,35,35, lbs
Straight Leg Deadlifts 3 15, 12, 10 90,140,180 lbs
Calves
Exercise Sets Reps Weights
Seated Calf Raise 3 25, 25,25 140,140,140 lbs
Standing Calf Raise 3 25,25,25 75,95,115 lbs

Cardio: 62 mins
Distance: 5.5
Calories: 1495
Crunches: 500

Tracker
Total Distance: 250.49 miles (Goal 400/149.51 remain) *
Total Calories: 63,543 (Goal 80,000/16,457 remain) *
Total Crunches: 4875 (Goal 25,000 / 20,125)

Good livin’…keep movin’!
-R-

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