Rupe's Year of the Body: Day 16
Much better lower body day. Â Feeling stronger each day. Â I will have to find an alternate calf workout to supplement the standing raises. Â Going for a full body soak, still a bit sore from upper body yesterday. Â Tomorrow is Cardio…can’t wait. Â Have a lot a calories to make up. Must get 8 hours sleep tonite.
Workout: Day 16 (Lower Body) – 66mins
Legs and ABS (60-90 sec rest)
Quads:
Squats: 2 sets of 12 reps, 1 set to failure: 55,55,55@12
DBell Lunges: 2 sets of 6reps, 1 set to failure: 35,35,35@6
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 65,65,50@12
Str. Leg BBell Deadlifts: 2 sets of 12 reps, 1 set to failure: 45,45,45@15
Calves:
Seated Calf Raises: 2 sets of 10-12 reps, 1 set to failure: ? (did not do)
Standing Calf Raises: 2 sets of 12reps, 1 set to failure: 70,70,85@12
ABS:
Decline Cruches: 25
Reverse Crunches: 25
Ex. Ball Crunches: 50
Tracker:
Calories:470
Total Calories:Â 11,857 (Goal 40,000)
Distance: 0
Total Distance: 49.07 (Goal 200)
Good livin’…keep movin’!
-R-
