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 4(Th1) – Chest

Submitted by on September 1, 2011 – 10:45 am No Comment

Narrative: 131mins
Pretty good all around workout day. Started off with an ok bang after coming back from lunch at LongHorn Steak House (Senior Nichols goodbye).  Still a bit achy shin from pounding the pavement in my new early morning walk, but I should get a reprieve after tomorrow, since the weekends are off time.  I got pretty tired to end of my weight lifting session, I seem to always have this problem… I guess I simple need supplements for that.

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 - 2 sets of 50 reps
  2. Hanging Leg Raises – 4 sets of 25 reps
  3. Lying Left  Crunches - 2 sets of 50 reps
  4. Decline Crunch - 2 sets of 50 reps
  5. Lying Right Crunch - 2 sets of 50 reps
Wednesday – Chest
Exercise Sets Reps Weights
Incline Dumbbell Press 4 15, 12, 12, 10 50,55,55,60 lbs
Flat Dumbbell Press 3 15, 12, 10 55,55,55 lbs
Decline Dumbbell Press 3 15, 12, 10 55,65,65 lbs
Cable Crossovers 2 12 50,40 lbs
Incline Flys 2 12 25,20,20 lbs

Cardio: 60 mins
Distance: 4.0 (4.0 + 0.0) – Morning Walk only
Calories: 1219 (509+710) – Morning + Afternoon
Crunches: 500

Total Distance: 181.49 miles (Goal 400/218.51 remain) *
Total Calories: 47,190 (Goal 80,000/32,810 remain) *
Total Crunches: 1075 (Goal 25,000 / 23,925)

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.