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Rupe’s YoB: Phase III-Day 19(Th22) – Chest
on September 22, 2011 – 4:04 pm
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Narrative: 149mins
Good workout; had a protein drink and banana before and Gator Aide along the way. I needed to eat earlier though, I think I ate to close to hitting the gym. The morning cardio session was pretty slow, but I wanted to go easy on the legs since I worked legs the yesterday. All in all good workout. Â
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session.
- Oblique (L and R) Crunches – 4 sets of 25 reps – 200
- Hanging Leg Raises -Â 2 sets of 25 reps – 50
- Decline Crunch – 4 sets of 25 reps – 110
| Wednesday – Chest | |||
| Chest | |||
| Exercise | Sets | Reps | Weights |
| Incline Dumbbell Press | 4 | 15, 12, 12, 10 | 50,50,55,55 lbs |
| Flat Dumbbell Press | 3 | 15, 12, 10 | 55,60,65 lbs |
| Decline Dumbbell Press | 3 | 15, 12, 10 | 40,45,50 lbs |
| Cable Crossovers | 2 | 12 | 50,50 lbs |
| Incline Flys | 2 | 12 | 25,25,25 lbs |
Cardio: 62 mins
Distance: 4.0
Calories: 1149
Crunches: 360
Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 64,692 (Goal 80,000/15,308 remain) *
Total Crunches: 5235 (Goal 25,000 / 19,725)
Good livin’…keep movin’!
-R-
