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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

Rupe’s YoB: Phase III-Day 17(T20) – Arms

Submitted by on September 20, 2011 – 3:37 pm No Comment

Narrative: (120min)
Easy cardio this morning, ran a slow 4.5miles.  It was really nice out, cool and not too humid.  Weight training on the other hand was somewhat labored.  Got to the gym relatively late and felt somewhat weak…again eating is to be blamed.  I was able to get through the main arm workout, but I ran out of time, not so much gas for my ab workout.  No worries though, I have been hitting abs pretty hard lately, I can manage to take off a day.   

Abdominal Exercises:

    1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
    2. Hanging Leg Raises – 4 sets of 25 reps – 100
    3. Lying Left Crunches – 4 sets of 25 reps – 100
    4. Lying Center Crunch – 2 sets of 25 reps – 50
    5. Lying Right Crunch – 4 sets of 25 reps – 100
    6. Decline Crunches – 4set of 25 reps – 100
Monday – Arms (Time: /1min rest)
Exercise Sets Reps Weights
Barbell Curl (bar only) 4 20, 15, 12, 10 55,65,65,65 lbs
Dumbbell Curl 3 15, 12, 10 25,25,25 lbs
Concentration Curl 3 15, 12, 10 25,25,25 lbs
Exercise Sets Reps Weights
Close Grip Dumbbell Press 4 15, 12, 10, 10 50,50,50 lbs
Weighted Bench Dips (up cts – 0 weights) 3 25, 25,25 0,0,0 lbs
Dumbbell Extension 3 15, 12, 10 25,25,25 lbs
Tricep Pushdown 3 15, 12, 10 110,120,120 lbs

Cardio: 62 mins
Distance: 4.5
Calories: 865
Crunches: 0

Total Distance: 244.99 miles (Goal 400/155.01 remain) *
Total Calories: 62,048 (Goal 80,000/17,952 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,625)

Good livin’…keep movin’!

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