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Rupe’s YoB: Phase III-Day 21(T27) – Back
on September 27, 2011 – 9:46 pm
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Narrative (128min)
Pretty good workout on back today. Â Missed my cardio yesterdayso I had a really good cardio this morning. Â I was able to get in a full workout including all my hyperextensions. Â 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:
Oblique (L and R) Crunches - 1 sets of 50 reps each side – 100Decline Crunch - 1 sets of 50 reps – 50Lying (L and R) - 1 sets of 50 reps – 100
| Thursday – Back | |||
| 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, |
|
Cardio: 61 mins  (not added to total below)
Distance: 5.0
Calories: 1070
Crunches: 0
Tracker
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’!
-R-
