Rupe’s YoB: Phase III-Day 4(Th1) – Chest
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:
- Oblique (L and R) Crunches - 2 sets of 50 reps
- Hanging Leg Raises – 4 sets of 25 reps
- Lying Left Crunches - 2 sets of 50 reps
- Decline Crunch - 2 sets of 50 reps
- Lying Right Crunch - 2 sets of 50 reps
| Wednesday – Chest | |||
| 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
Tracker
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’!
-R-
