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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 6 (M25)

Submitted by on April 25, 2011 – 8:31 am No Comment

This is first really lifting day.  I will eventually morph it into the Lambada program soon; at any rate, I remain on the path.

Workout: Day 6 (M25/Upper Body II) – 60 mins
Chest, Shoulder, Triceps (2min rest)

Bench Press: 3@12 reps,1->fail: 50,50,50
Flat flyes: 3@12 reps,1->fail: 25,25,25

Punch: 3@ 12reps, 1->fail:15,15,15
Shrugs: 3@ 12reps, 1->fail: 50,50,50

Lying Press: 2@12 reps,1->fail: 25,25,25 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 100,120,120
Bench Dips: 3@12 reps,1->fail:20,20,20

Elliptical: 30
Distance: 1.7miles
Calories: 748

Total Distance: 25.75 miles (Goal 250/225.95 remain) *
Total Calories: 3928 (Goal 50,000/4,6072 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)

Weight: 177.6
Body Fat: xx% (Excellent 17.5-20.5%) – use chart to figure out.
Circumference value has to be <20 inches.

Good livin’…keep movin’!

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