Quick Reads »

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 …

Read the full story »
Mad Musings

First category I added when I started this blog many moons ago. I jot stuff here I can't otherwise categorize.

what the...?

The section you will see a swear or two in. Not that I am a big fan, but sometimes situation can't be helped

Not So Recent Reads

Here you will find books that I have read, reading or intend to read. More Recent Reads => CLICK HERE.

just Writing

I intend to use this area to catalog my writing journey and collect tidbits of information on the authoring process.


These are areas I am very much interested in. From time to time, as I am so moved, I free think here as well

Home » Fitness

Rupe’s YoB: Phase III-Day 21(T27) – Back

Submitted by on September 27, 2011 – 9:46 pm No Comment

Narrative (128min)
Pretty good workout on back today.  Missed my cardio yesterdayso I had a really good cardio this morning.  I was able to get in a full workout including all my hyperextensions.  I held back from the abdominals, could have done it but did not want to cramp legs.

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 - 1 sets of 50 reps each side – 100
  2. Decline Crunch - 1 sets of 50 reps – 50
  3. Lying (L and R) - 1 sets of 50 reps – 100
Thursday – Back
Exercise Sets Reps Weights
Smith Machine Barbell Row 4 15, 12, 10, 10 140,180,200, 210 lbs
Bent Over Dumbbell Rows 3 15, 12, 10 60,65,65 lbs
Wide Grip Pulldown 3 15, 12, 10 120,130,130 lbs
Seated Rowing 3 15, 12, 10 120,130,130 lbs
Hyper-Extension 4 15, 12, 10, 10

Cardio: 61 mins  (not added to total below)
Distance: 5.0
Calories: 1070
Crunches: 0

Total Distance: 259.49 miles (Goal 400/140.51 remain) *
Total Calories: 66,522 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!

Leave a comment

Add your comment below. You can also subscribe to these comments via RSS

Be nice. Keep it clean. Stay on topic. No spam.

You can use these tags:

<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong> 

This is a Gravatar-enabled weblog. To get your own globally-recognized-avatar, please register at Gravatar

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Pin It on Pinterest

Share This

Share this post with your friends!