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Rupe’s YoB: Phase III-Day 25(M3) – Legs
on October 3, 2011 – 2:02 pm
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Narrative: ( Total Time – 124mins)
First full workout at home. Â Feels a bit weird working out at home fully for the first time. Â All around it was a good workout, although I had to re-arrange abit. Â This morning’s run was a coolest yet; temperature was in the log 50s. Â I will have to get some winter runners.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:
- Left and Right Crunches – 3 sets of 25 reps – 150
- Reverse Crunch – 3 sets of 25 reps – 75
- Regular Crunches – 3 sets of 25 reps – 75
- Bench Crunches – 3 sets of 25 reps – 75
- Standing Cross Leg (L and R) Crunches – 1 set of 10 – 20
| Tuesday – Legs | |||
| Quads/Hams/Glutes | |||
| Exercise | Sets | Reps | Weights |
| DB Squats | 4 | 20, 15, 12, 10 | 30,35,40,50 lbs |
| DB Lunges | 3 | 15, 12, 10 | 30,30,30 lbs |
| DB Straight Leg Deadlift | 3 | 15, 12, 10 | 90,140,180 lbs |
| Calves | |||
| Exercise | Sets | Reps | Weights |
| Seated Calf Raise | 1 | 25 | 50 lbs |
| Standing Calf Raise | 2 | 15,15 | 50,50 lbs |
Cardio: 63 mins
Distance: 6.0
Calories: 1211
Crunches: 395
Tracker
Total Distance: 279.99 miles (Goal 400/120.01 remain)
Total Calories: 70,590 (Goal 80,000/9,410 remain)
Total Crunches: 6,580 (Goal 25,000 / 18,420)
Good livin’…keep movin’!
-R-
