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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 21(T27) – Back

Submitted by on September 27, 2011 – 9:46 pm No Comment
rupe-bod3

Narrative (128min)
Pretty good workout on back today.  Missed my cardio yesterdayso I had a really good cardio this morning.  I was able to get in a full workout including all my hyperextensions.  I held back from the abdominals, could have done it but did not want to cramp legs.

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 - 1 sets of 50 reps each side – 100
  2. Decline Crunch - 1 sets of 50 reps – 50
  3. Lying (L and R) - 1 sets of 50 reps – 100
Thursday – Back
Back
Exercise Sets Reps Weights
Smith Machine Barbell Row 4 15, 12, 10, 10 140,180,200, 210 lbs
Bent Over Dumbbell Rows 3 15, 12, 10 60,65,65 lbs
Wide Grip Pulldown 3 15, 12, 10 120,130,130 lbs
Seated Rowing 3 15, 12, 10 120,130,130 lbs
Hyper-Extension 4 15, 12, 10, 10

Cardio: 61 mins  (not added to total below)
Distance: 5.0
Calories: 1070
Crunches: 0

Tracker
Total Distance: 259.49 miles (Goal 400/140.51 remain) *
Total Calories: 66,522 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-

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