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Rupert’s YoB: Phase III-Day 15(F16) Shoulders
on September 16, 2011 – 2:32 pm
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Narrative (152min)
Awesome workout day. I think my body is getting stronger. I am able to get through my entire workout with less ill effects now. Very strong session both at my morning run as well as my weight training. U-Go-Boy!Â
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
- Lying Left Crunches -Â 2 sets of 50 reps – 100
- Lying Right Crunch - 2 sets of 50 reps – 100
- Decline Crunch – 4 sets of 25 reps – 100
| Friday – Shoulders | |||
| Shoulders | |||
| Exercise | Sets | Reps | Weights |
| Dumbbell Press | 4 | 15, 12, 10, 10 | 30,35,40,40 lbs |
| Side Lateral Raises (Punches) | 3 | 15, 12, 10 | 15,20,15 lbs |
| Dumbbell Rear Delt Fly | 3 | 15, 12, 10 | 15,15,15 lbs |
| Dumbbell Shrugs | 3 | 15, 12, 10 | 65,70,70 lbs |
Cardio: 64 mins
Distance: 5.5
Calories: 1906
Crunches: 500
Tracker
Total Distance: 234.49 miles (Goal 400/165.51 remain) *
Total Calories: 59,773 (Goal 80,000/20,267 remain) *
Total Crunches: 4125 (Goal 25,000 / 20,875)
Good livin’…keep movin’!
-R-
