Rupe’s YoB: Phase III-Day 16(M19) – Back
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.  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 - 1 sets of 50 reps each side – 100
- Decline Crunch - 1 sets of 50 reps – 50
- Lying (L and R) - 1 sets of 50 reps – 100
| Thursday – Back | |||
| 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, |
 |
Cardio: 60 mins
Distance: 6.0
Calories: 1410
Crunches: 250
Tracker
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’!
-R-
