Rupe's Year of the Body: Day 22
Pretty light workout today as back is a bit tight. Did quite a bit of stretching before the lifts, so workout went longer thatn anticipated. Â I did complete the cardio, beside a short run for warm ups. Â I do feel much stronger tho. Also appears a cold demon is trying to seek refuge in my being – you can try, but I wouldn’t if I were you…ooaah!
Workout: Day 22 (Lower Body) – 68mins
Legs and ABS (60sec rest)
Quads:
– Leg Press: 2 sets of 12 reps, 1 set -> fail: 70,80,90@12;could go heavier
– Leg Extensions: 2 sets of 12reps, 1 -> fail: 80,80,80@15
Hamstring:
– Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@
– Str. Leg DBell Deadlifts: 2 sets of 12 reps, 1 ->fail: 50,50,50@8
Calves:
– Calf Presses: 2 sets of 10-12 reps, 1 set ->fail: 95,95,110@15
– Standing Calf Raises: 2 sets of 12reps, 1 set -> fail: 100,100,100@15
ABS:
– Decline Cruches: 15(back a bit stiff…?)
– Reverse Crunches: 30
– Lying Crunches: 90
– Crunch Machine: 30
Cardio: 30min (not completed)
– 2min low / 8min med / 10min Hi / 8min med / 2 min low
Distance: 0.5miles
Calories: 614
Tracker (Running slightly behind on goals;will pick it up this week)
Total Distance: 69.27miles (Goal 200)
Total Calories: 15,696(Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
