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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 1(M29) – Arms

Submitted by on August 29, 2011 – 4:15 pm No Comment

This is the first execution of the new workout routine that will mark the third phase of Year of the Body.  These routines will take me through the end of the year.  The major focus will be to increase cardio and shaping of my body.  Notice the high number of reps.  I have lowered the weights and increase the reps tremendously; that will allow the muscle to get toned. I have also increased or extend my overall tracker. 

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 – 4 sets of 25 reps
  2. Hanging Leg Raises – 4 sets of 25 reps
  3. Lying Left  Crunches – 4 sets of 25 reps
  4. Lying Center Crunch – 4 sets of 25 reps
  5. Lying Right Crunch – 4 sets of 25 reps
Monday – Arms (Time: /1min rest)
Exercise Sets Reps Weights
Barbell Curl  (bar only) 4 20, 15, 12, 10 45,45,45,45 lbs
Dumbbell Curl 3 15, 12, 10 20,20,20 lbs
Concentration Curl 3 15, 12, 10 20,20,20 lbs
Exercise Sets Reps Weights
Close Grip Dumbbell Press 4 15, 12, 10, 10 35,35,35,35 lbs
Weighted Bench Dips 3 15, 12, 10 0, 20, 30 lbs
Dumbbell Extension 3 15, 12, 10 25,25,30 lbs

Cardio: 75 mins
Distance: 4.0 (2.50 + 1.50)
Crunches: 500
Calories: 1651

Total Distance: 169.49 miles (Goal 400/230.51 remain) *
Total Calories: 44,392 (Goal 80,000/35,608 remain) *
Total Crunches: 500 (Goal 25,000 / 24,500)

Good livin’…keep movin’!

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