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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

Rupert’s YoB: Phase III-Day 15(F16) Shoulders

Submitted by on September 16, 2011 – 2:32 pm No Comment

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! 

Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

  1. Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
  2. Lying Left Crunches - 2 sets of 50 reps – 100
  3. Lying Right Crunch - 2 sets of 50 reps – 100
  4. Decline Crunch – 4 sets of 25 reps – 100
Friday – 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

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’!

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