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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 …

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Home » Fitness

Rupert’s YoB: Phase III-Day 6(M5) Shoulders

Submitted by on September 5, 2011 – 1:13 pm No Comment

Narrative (120min)
After missing Fridays “Back” Strength  training, I decided to switch back for shoulder primarily because today is Labor Day and I don’t have most of the equipment for a great back work out at home.  At any rate, I have a pretty good shoulder workout.  I also ran 5miles (11 times around my block) this morning.  Feeling really good about my overall workout today…HOOORAAAHH!

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 – 4 sets of 25 reps each side – 200
  2. Lying Left  Crunches – 4 sets of 25 reps – 100
  3. Lying Center Crunch – 4 sets of 25 reps – 100
  4. Lying Right Crunch – 4 sets of 25 reps – 100
Friday – Shoulders
Exercise Sets Reps Weights
Dumbbell Press 4 15, 12, 10, 10 30,30,30,30 lbs
Side Lateral Raises 3 15, 12, 10 10,10,10 lbs
Dumbbell Rear Delt Fly 3 15, 12, 10 10,10,10 lbs
Dumbbell Shrugs 3 15, 12, 10 40,40,40 lbs

Cardio: 61 mins
Distance: 5.0 (Morning + )
Calories: 1483
Crunches: 500

Total Distance: 189.99 miles (Goal 400/210.01 remain) *
Total Calories: 49,167 (Goal 80,000/30,833 remain) *
Total Crunches: 1575 (Goal 25,000 / 23,925)

Good livin’…keep movin’!

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