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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 19(Th22) – Chest

Submitted by on September 22, 2011 – 4:04 pm No Comment

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.  

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

  1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
  2. Hanging Leg Raises - 2 sets of 25 reps – 50
  3. Decline Crunch – 4 sets of 25 reps – 110
Wednesday – 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

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’!

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