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 23(Th29) – Arms

Submitted by on September 29, 2011 – 6:46 pm No Comment

Narrative: (140min)
Pretty middle of the road cardio this morning.  Ran the corners pretty hard.  It was bit humid, but cool and light.  My weight workout was pretty good.  I added several burnout set on the triceps exercise – really good burn.  Since I won’t be going up to Kings Bay any more in coming months I will have to reconstitute the gym at home or figure out something local.

Abdominal Exercises:

    1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
    2. Hanging Leg Raises – 4 sets of 25 reps – 100
    3. Lying Left Crunches – 4 sets of 25 reps – 100
    4. Lying Right Crunch – 4 sets of 25 reps – 100
    5. Decline Crunches – 4 set of 25 reps – 100
Monday – Arms (Time: /1min rest)
Exercise Sets Reps Weights
Barbell Curl (bar only) 4 20, 15, 12, 10 45,55,65,70 lbs
Dumbbell Curl 3 15, 12, 10 25,30,30 lbs
Concentration Curl / Preacher 3 15, 12, 10 30,30,30 lbs
Exercise Sets Reps Weights
Close Grip Dumbbell Press 4 15, 12, 10, 10 55,55,55 lbs
Weighted Bench Dips (up cts – 0 weights) 3 25, 15,15 0,0,0 lbs
Dumbbell Extension 3 15, 12, 10 25,25,25 lbs
Tricep Pushdown 3 10, 10, 10 100,90,80 lbs
High Pulley Overhead Triceps Extension 3 15, 12, 10 50,70,50 lbs

Cardio: 61 mins
Distance: 5.5
Calories: 1561
Crunches: 600

Total Distance: 268.99 miles (Goal 400/131.01 remain)
Total Calories: 68,526 (Goal 80,000/11,474 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)

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!