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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

Rupe’s Year of the Body: PhII-Day 48(W13) – UB1

Submitted by on July 13, 2011 – 3:56 pm No Comment

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. Focusing a bit on upping my reps on the exercise and upping my cardio burn…staying out of the anerobic level.

Workout: Day 48 (W13/Upper Body I) – 94mins/1min rest
Bench press 3×12 (75,75,75)
Incline press 3×12 (45,45,45)
Decline press 3×12 (45,45,45)
Front Military Press 3×12 (40,40,40)
Bench Dips 3×25
Push Down 3×12 (100,100,100)
Pec-Rear Delt 3×12 (70,100,100)
Fwd Str Arm Push Down 3×12 (70)
Forward Arm Raises – 3×12 (20lbs plates) – can substitue DB punch
Bent-over Lateral – 3×12 @15

Cardio: 30 mins
Distance: 3.0
Pushups: 0 (at least 50 per day)
Calories: 1000

Total Distance: 132.00 miles (Goal 250/118.00 remain) *
Total Calories: 33,591 (Goal 50,000/16,409 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!

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