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Rupe’s YoB: Phase III-Day 12(T13) – Chest
on September 13, 2011 – 4:47 pm
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Narrative: 144mins
One of the best workouts I have had in a long time. I was able to work through all my exercises without tapping out. I felt relatively strong at the end too, not much muscle tension, and pretty good form.  I have not been working abs at the end of the session, I have been working them in between exercises.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session.
- Oblique (L and R) Crunches - 4 sets of 25 reps – 200
- Hanging Leg Raises – 4 sets of 25 reps – 100
- Decline Crunch -Â 4 sets of 25 reps – 100
- Lying Right Crunch - 4 sets of 25 reps – 100
| Wednesday – Chest | |||
| Chest | |||
| Exercise | Sets | Reps | Weights |
| Incline Dumbbell Press | 4 | 15, 12, 12, 10 | 50,50,50,50 lbs |
| Flat Dumbbell Press | 3 | 15, 12, 10 | 50,55,65 lbs |
| Decline Dumbbell Press | 3 | 15, 12, 10 | 45,50,50 lbs |
| Cable Crossovers | 2 | 12 | 50,50 lbs |
| Incline Flys | 2 | 12 | 25,25,25 lbs |
Cardio: 60 mins
Distance: 5.5
Calories: 1343
Crunches: 500
Tracker
Total Distance: 218.99 miles (Goal 400/181.01 remain) *
Total Calories: 56,713 (Goal 80,000/23,287 remain) *
Total Crunches: 3625 (Goal 25,000 / 21,375)
Good livin’…keep movin’!
-R-
