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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 25(M3) – Legs

Submitted by on October 3, 2011 – 2:02 pm No Comment
rupe-bod3

Narrative: ( Total Time – 124mins)
First full workout at home.  Feels a bit weird working out at home fully for the first time.  All around it was a good workout, although I had to re-arrange abit.   This morning’s run was a coolest yet; temperature was in the log 50s.  I will have to get some winter runners.

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

  1. Left and Right Crunches – 3 sets of 25 reps – 150
  2. Reverse Crunch – 3 sets of 25 reps – 75
  3. Regular Crunches – 3 sets of 25 reps – 75
  4. Bench Crunches – 3 sets of 25 reps – 75
  5. Standing Cross Leg  (L and R) Crunches – 1 set of 10 – 20
Tuesday – Legs
Quads/Hams/Glutes
Exercise Sets Reps Weights
DB Squats 4 20, 15, 12, 10 30,35,40,50 lbs
DB Lunges 3 15, 12, 10 30,30,30 lbs
DB Straight Leg Deadlift 3 15, 12, 10 90,140,180 lbs
Calves
Exercise Sets Reps Weights
Seated Calf Raise 1 25 50 lbs
Standing Calf Raise 2 15,15 50,50 lbs

Cardio: 63 mins
Distance: 6.0
Calories: 1211
Crunches: 395

Tracker
Total Distance: 279.99 miles (Goal 400/120.01 remain)
Total Calories: 70,590 (Goal 80,000/9,410 remain)
Total Crunches: 6,580 (Goal 25,000 / 18,420)

Good livin’…keep movin’!
-R-

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