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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

Rupert’s YoB: Phase III-Day 20(M26) Shoulders

Submitted by on September 26, 2011 – 5:13 am No Comment

Narrative (60min)
Missed my morning run so no cardio today.  At any rate, I was able to get a pretty good shoulder workout.

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 each side – 200
  2. Reverse Crunches – 2 sets of 25 reps – 50
  3. Decline Crunch – 4 sets of 25 reps – 100
Friday – Shoulders
Exercise Sets Reps Weights
Dumbbell Press 4 15, 12, 10, 10 40,45,45,45 lbs
Barbell Press 3 15, 12, 10 90,110,120 lbs
Side Lateral Raises (Punches) 3 15, 12, 10 15,20,15 lbs
Dumbbell Rear Delt Fly 3 15, 12, 10 15,15,15 lbs
Barbell Shrugs 3 15, 12, 10 110,150,170 lbs
Dumbbell Shrugs 3 15, 12, 10 60,65,65 lbs

Cardio: 60 mins
Distance: 0.0
Calories: 760
Crunches: 350

Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 65,452 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!

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