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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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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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Home » Fitness

Fall Cardio 2014 – 13 (Final – Phase 1)

Submitted by on October 23, 2014 – 4:43 am No Comment

Narrative: (Duration – 45.0 mins) →  My Nike Line
Day number 13;  Really great treadmill run after a 2 week break to the elliptical.  I started with a 6mph 0 incline, but had to restart the machine due to improper set up.  At any rate Nikeplus continues to jip me (grin!).  So today is my final run for Phase 1.  The goal for Phase 1 was to be active (run/walk) at least 4 times per week for 6 week.  I achieve that without issue.  Now Phase 2 will be to cover 20 miles/week for 6 weeks. This journey will start today (23OCT14) thru 4 DEC 14). I intend to squash this goal…wish me luck!  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 – 45.0 min) @ Intensity Level: 5.5
Type:  Treadmill  (Elliptical, Outside, Treadmill, etc…)
Distance: 4.0

Goal and Statistics
Total Distance: 62.75 (58.75 + 4.0) miles (Goal 100/37.25 remain) – Will transfer the next phase (Goal 185/120 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)

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