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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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Home » Fitness, Journal, Workout Log

Rupe’s Year of the Body: PhII-Day 18 (W11)

Submitted by on May 11, 2011 – 3:29 pm No Comment

Felt really great today at my workout.  Had enough energy to power through at a pretty good rate.  Meals today were superb.  Had fried egg-wholewheat bagel sandwiched with a cup of black coffee.  I then had a shake before and after workout and 2 pieces of chicken an a yogurt with peanuts for lunch.  Right now I feel pretty stuffed.  Will try to replicate today for tomorrow when I have my upper body part 1 routine. 

Workout: Day 18 (W11/Lower Body) – 60mins/1min rest
Hack Squat 1×12,10,10 (270,270,270)
Seated Leg Extension 1×12,10,10 (105,105,120)
Squats 1×12,10,10 (2x45s, 2x55s) – Alternate
Walking Lunges 3×12 (30,35,35)
Smiths Machine Stiff-Legged Dead lift 1×12,10,10 (90,110,110)
Lying Leg Curl  1×12,10,10 (90,100,100)
Seated Calf-raise 3×12 (1x45plate, 1×55,1×65)
Hack Squat Calf Press 1×15 (270)
Cardio: 15mins
Distance: 1.6
Pushups: 50
Calories: 647

Total Distance: 47.48 miles (Goal 250/202.52 remain) *
Total Calories: 8,832 (Goal 50,000/41,168 remain) *
Total Pushups: 810 (Goal 10,000 / 9,190)

Good livin’…keep movin’!

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