Articles in Fitness
Rupe’s YoB: Phase III-Day 3(W31) – Legs
Narrative: ( Total Time – 115mins)
Went pretty hard. Â Had a really great time working through most of the workout, but started to weaken by the end. Â Legs always seem to take the most out of …
Rupe’s YoB: Phase III-Day 2(T30) – Cadio
Narrative: (60 mins)
Light cardio walk in the morning. Intended on doing legs later on during the day, but got caught up with a whole bunch of other things. Will do legs tomorrow.
Cardio:
Distance: 4.0 (2.50 + 0.0)
Crunches: …
Rupe’s YoB: Phase III-Day 1(M29) – Arms
Narrative:
This is the first execution of the new workout routine that will mark the third phase of Year of the Body. These routines will take me through the end of the year. The major focus …
How Fast Should You Do a Pushup?
Want a bigger chest? Drop to the floor—fast. Researchers discovered that performing pushups as quickly as you can is one of the best ways to build explosive upper-body strength, according to The Journal of Strength and Conditioning …
Rupe’s Year of the Body: PhII-Day 61(Th25) – UL
Still giving arms a bit of rest. Did a mix of upper and lower body. Felt pretty strong…I will need to settle down and get back on track next week.
Workout: Day 61 (Th25/Upper/Lower Body ) – …
Rupe’s Year of the Body: PhII-Day 60(M22) – C/A
Ok cardio workout. I have not really pushed my workout now for a week; in fact, I did not do anything all of last week because I giving my arms (left wrist and right bicep) …
Rupe’s Year of the Body: PhII-Day 59(F12) – UB2
Felt relatively good; sitll having a bit of nagging pain in right bicep and left wrist. At any rate, really good workout. Unlike last week deadlifting 180 with some struggle, this week was much easier. …
Rupe’s Year of the Body: PhII-Day 58(Th11) – C/A
Really awesome cardio/abs day. Unlike last week, the intensity and reps were up; felt really good. Felt really good coming back from a lackluster last week. Having a bit of pain in left wrist …
Rupe’s Year of the Body: PhII-Day 57(W10) – UB1
Sort of a mixed workout in so many ways. Started out relatively strong as usual and got pretty tired towards the end.  Â
Workout: Day 57 (W10/Upper Body I) – 61mins/1min rest
Bench press 3×12,10,10 (45s,70s,80s)
Incline press 3×10,10,10 …
Rupe’s Year of the Body: PhII-Day 56(M8) – LB
Really good leg workout. Minimize number of movement per body part, so I was able to complete without a total meltdown at the end. Lifted a bit too hard on straight-leg deadlift, felt a little …
Rupe’s Year of the Body: PhII-Day 55(Th4) – UB2
Awesome workout today. Â Felt really strong to start off and lasted pretty good all the way through. Â Faded a bit to the end, especially on my second lift for biceps. Â Overall, however, it worked okay …
Rupe’s Year of the Body: PhII-Day 54(W3) – C/A
Sort of a soft abs day. Â Did add quite a few reps, but the intensity was not typical. Â I kinda sense a bit of sluggishness creeping into my game. Â A part of it has to …
Rupe’s Year of the Body: PhII-Day 53(M1) – UB1
Took a week off from the gym, but it is game-on again. Â Had a pretty low key work out today…did not try to overwork. Â Hit the upper body and then get a quick elliptical …
25 Ways to Build Your Biceps
For decades, the dumbbell curl has been helping us build bigger biceps—but it also seems to have stripped us of our imagination. After all, how often do you try a new variation of this classic …
Relaxing and Staying Cool!
Well, not really….
So last Friday, at command PT we had soccer on the menu.  Being a fervent  soccer fan myself, I just could not wait to get out there and show a few moves from …
Going Through the Emotions
The world can be a beautiful place, full of possibilities and life. You can feel invincible and in control. But it’s not always like that, is it? The world can also be a stressful, upsetting, …
Rupe’s Year of the Body: PhII-Day 52(F22) – Soccer
 So today I decided to play a bit of soccer, in lieu of my typical workout. Now, this is the first time I have played soccer in quite a while and it was sort of …
Rupe’s Year of the Body: PhII-Day 51(Th21) – C/AB
Well, kind of a soft cardio/abs workout I must admit. I really did not commit to this workout, but I did get in a pretty good cardio portion though. I will have to workout through …
Men's Top 7 Abdominal Training Mistakes
You exercise extra hard for “six-pack†abs, but no matter how much sweat you produce, you are not seeing the outcome that you are after. It’s hard to lose abdominal fat, if you are not …
Rupe’s Year of the Body: PhII-Day 50(M18) – LB
One of the better leg workout that I have had in a long time. I think I got through most of the workout without much issue, although I started to tire at the end. I …
Rupe’s Year of the Body: PhII-Day 49(F15) – UB2
Sort of a tough workout. Â Felt pretty tired by the time I got to the end of it. Â Had problems hold my gripDrank a spark drink, but by the time it kicked in I was …
Rupe’s Year of the Body: PhII-Day 48(W13) – UB1
Really good workout although I got pretty tired to the end. Unlike the last upper body day, I did not have an energy bar like the last. My 30 minute elliptical was at moderate pace. …
9 Hidden Reasons to Stay Motivated
Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, “Why? Why try my hardest when it ends in disappointment? Why go through …
Rupe’s Year of the Body: PhII-Day 47(T12) – C/AB
Another awesome cardio/Abs session. It honestly was not as intense as last week: I did not do as many reps, because I think I need to take a rest…my body feels a bit worn because …
Rupe’s Year of the Body: PhII-Day 46(M11) – LB
Since I worked out over the weekend, I felt pretty sore for today’s workout. Â From the first rep to the last it was not really a struggle, but the soreness did prevent me from pushing …
Ouch! Avoiding the Aches and Pains
Exercise beginners usually try to make up for lost time by going all out their first week. The result? Injury or intense soreness. Pain does not necessarily mean gain.
Many injuries occur at joints, where bones …
Moderation in All Things
At a deeper level, moderation is a commitment to balance and wholeness. It is rooted in the recognition that each person has many different (and often competing) needs, desires, abilities, and goals. Living up to …
Rupe’s Year of the Body: PhII-Day 45(Su10) – C/PU
Like the run yesterday with Marcus, decided to take out the entire family this morning. Â We got out there about 1000 hrs and ran for about 30 mins. Â The got pretty hot really quickly…it was …
Rupe’s Year of the Body: PhII-Day 44(S9) – Full
Since I missed my leg workout yesterday, I decided to do a full body workout this morning.  In fact, it is  Pretty good all-around workout. The weird thing about the workout was
Workout: Day 44 (S9/Full) …
Rupe’s Year of the Body: PhII-Day 43(Th7) – C/A
Awesome cardio/Abs session. Eating was ok, pretty good elliptical session, and hyped up obliques.
Workout: Day 43 (Th7/Cardio-Abs) – 62mins/1min rest
Obliques – 100 (w/40lbs)
Reverse Machine – 50
Flutter kicks – 50
Lying Crunches – 100
Lying Left Crunch – …
