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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...?


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just Writing


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philosophy-religion


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Home » Fitness

Rupe’s YoB: Phase III-Day 23(Th29) – Arms

Submitted by on September 29, 2011 – 6:46 pm No Comment
rupe-bod3

Narrative: (140min)
Pretty middle of the road cardio this morning.  Ran the corners pretty hard.  It was bit humid, but cool and light.  My weight workout was pretty good.  I added several burnout set on the triceps exercise – really good burn.  Since I won’t be going up to Kings Bay any more in coming months I will have to reconstitute the gym at home or figure out something local.

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 Right Crunch – 4 sets of 25 reps – 100
    5. Decline Crunches – 4 set of 25 reps – 100
Monday – Arms (Time: /1min rest)
Biceps
Exercise Sets Reps Weights
Barbell Curl (bar only) 4 20, 15, 12, 10 45,55,65,70 lbs
Dumbbell Curl 3 15, 12, 10 25,30,30 lbs
Concentration Curl / Preacher 3 15, 12, 10 30,30,30 lbs
Triceps
Exercise Sets Reps Weights
Close Grip Dumbbell Press 4 15, 12, 10, 10 55,55,55 lbs
Weighted Bench Dips (up cts – 0 weights) 3 25, 15,15 0,0,0 lbs
Dumbbell Extension 3 15, 12, 10 25,25,25 lbs
Tricep Pushdown 3 10, 10, 10 100,90,80 lbs
High Pulley Overhead Triceps Extension 3 15, 12, 10 50,70,50 lbs

Cardio: 61 mins
Distance: 5.5
Calories: 1561
Crunches: 600

Tracker
Total Distance: 268.99 miles (Goal 400/131.01 remain)
Total Calories: 68,526 (Goal 80,000/11,474 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)

Good livin’…keep movin’!
-R-

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