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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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Here you will find books that I have read, reading or intend to read. More Recent Reads => CLICK HERE.

just Writing


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These are areas I am very much interested in. From time to time, as I am so moved, I free think here as well

Home » Fitness

Fall 2014 (6-120) – Day 12

Submitted by on November 18, 2014 – 3:12 am No Comment
Best_cardio_workout59

Narrative: (Duration – 45.5 mins) →  My Nike Line
Really awesome workout today on the elliptical.  I was able to work between 15 – 20 degree incline, 2 resistance at an average rate of around 82 SPM.  I can feel my body getting fitter as I would not be able to maintain that pace a few weeks ago.   The music by Pandora this time was also on point.  I am really diggin’ the Latino flavor right now – a litttle PitBull and J-Lo…yes!  That’s it for today… 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 – 45.5 min) @ Intensity Level: 5.5
Type:  Elliptical  (Elliptical, Outside, Treadmill, etc…)
Distance: 5.11

Goal and Statistics
Total Distance: 127.11 (122.00 + 5.11) miles (Goal 185/57.89 remain)
Total Calories: 5297 (4497+800) (Goal 100,000/0.0 remain)
Total Crunches: 775 (775+0)

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