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Rupe’s YoB: Phase III-Day 23(Th29) – Arms
on September 29, 2011 – 6:46 pm
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Narrative: (140min)
Pretty middle of the road cardio this morning. Â Ran the corners pretty hard. Â It was bit humid, but cool and light. Â My weight workout was pretty good. Â I added several burnout set on the triceps exercise – really good burn. Â 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:
- Oblique (L and R) Crunches – 4 sets of 25 reps – 200
- Hanging Leg Raises – 4 sets of 25 reps – 100
- Lying Left Crunches – 4 sets of 25 reps – 100
- Lying Right Crunch – 4 sets of 25 reps – 100
- Decline Crunches – 4 set of 25 reps – 100
| Monday – Arms (Time: /1min rest) | |||
| Biceps | |||
| 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 |
| Triceps | |||
| 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 |
| 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
Tracker
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’!
-R-
