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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


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Home » Fitness

Body at War 2012: Day# 6 – Cardio

Submitted by on March 30, 2012 – 10:08 pm No Comment
fitness-2012

Narrative: (Duration – 53mins)
Day number 6; Today was the first time I have been back on the road in nearly 6 months. It felt ok, although a little strange. I did not go for too much, just a slow 4 miler. Body feels pretty good, although I am still a bit sluggish, as is to be expected after an extended layoff.  Kicked some push ups in between cycles to get the blood pumping.  Still focusing on getting the body back used to movement, will increase constant intensity over time.  Good livin’…just keep on movin’

Abdominal Exercises:

    1. Oblique (L and R) Crunches  w/35lbs DB – 4 sets of 25 reps each side – 200
    2. Standing Reverse Crunches – 4 sets of 25 reps – 100
    3. Hanging Leg Raises – 4 sets of 25 reps – 100
    4. Lying Left Crunches – 3 sets of 20 reps – 60
    5. Lying Right Crunch – 3 sets of 20 reps – 60
    6. Front Crunch – 6 sets of 15 – 90
    7. Decline Crunches – 4 set of 25 reps – 100
    8. Push ups – 4 sets of 25 – 100

Cardio: (Duration – 53min) @ Intensity Level: 7.0
Type: Run around the block
Distance: 4.16
Calories: 799

Goal and Statistics
Total Distance: 25.13 (20.97+4.16) miles (Goal 500/0.0 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0) (Goal 20,000 / 0)
Total Push Ups: 296 (196+100) (Goal 10,000/0)

Good livin’¦keep movin’!
 -R-

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