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Rupe’s YoB: Phase III-Day 9(Th8) – Arms
on September 8, 2011 – 3:29 pm
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Narrative: (115min)
Really good morning cardio and mid-day lift. For the first time in a while I was able to get through my entire session without any major deficit in my lifts. Pushing hard right now, feeling food.
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 Center Crunch -Â 2 sets of 25 reps – 50
- Lying Right Crunch – 4 sets of 25 reps – 100
- Decline Crunches – 4set of 25 reps – 100
| Monday – Arms (Time: /1min rest) | |||
| Biceps | |||
| Exercise | Sets | Reps | Weights |
| Barbell Curl (bar only) | 4 | 20, 15, 12, 10 | 45,55,55,65 lbs |
| Dumbbell Curl | 3 | 15, 12, 10 | 25,25,25 lbs |
| Concentration Curl | 3 | 15, 12, 10 | 25,25,25 lbs |
| Triceps | |||
| Exercise | Sets | Reps | Weights |
| Close Grip Dumbbell Press | 4 | 15, 12, 10, 10 | 40,40,40 lbs |
| Weighted Bench Dips (up cts – 0 weights) | 3 | 25, 25,25 | 0,0,0 lbs |
| 3 | 15, 12, 10 | 90,100,110 lbs | |
Cardio: 61 mins
Distance: 4.5
Calories:Â 1030
Crunches: 650
Tracker
Total Distance: 203.49 miles (Goal 400/196.51 remain) *
Total Calories: 53,559 (Goal 80,000/26,441 remain) *
Total Crunches: 2625 (Goal 25,000 / 22,375)
Good livin’…keep movin’!
-R-
