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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 YoB: Phase III-Day 16(M19) – Back

Submitted by on September 19, 2011 – 3:32 pm No Comment

Narrative (123min)
My second back workout since I started this new regiment.  Fell really tired to the end of the workout.  I was not able to complete all my ab movements and my legs started to cramp doing the hyper-extenstions.  I felt a bit weak because my eating was off before the workout today; my body lacked the fuel to push through the entire workout…will have to work on that.   

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 - 1 sets of 50 reps each side – 100
  2. Decline Crunch - 1 sets of 50 reps – 50
  3. Lying (L and R) - 1 sets of 50 reps – 100
Thursday – Back
Exercise Sets Reps Weights
Smith Machine Barbell Row 4 15, 12, 10, 10 110,140,180 lbs
Bent Over Dumbbell Rows 3 15, 12, 10 60,60,60 lbs
Wide Grip Pulldown 3 15, 12, 10 100,100,100 lbs
Seated Rowing 3 15, 12, 10 120,140,140 lbs
Hyper-Extension 4 15, 12, 10, 10  

Cardio: 60 mins
Distance: 6.0
Calories: 1410
Crunches: 250

Total Distance: 240.49 miles (Goal 400/159.51 remain) *
Total Calories: 61,183 (Goal 80,000/18,817 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,8625)

Good livin’…keep movin’!

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