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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, Journal, Workout Log

Year of the Body: Day 4

Submitted by on January 4, 2011 – 10:57 am No Comment

Great leg workout today.  I also discovered another modification that pushes the caloric burn…ready…jump rope.  I started with 200 skips, followed by 10mins on the treadmill, then I went into the movement exercises.  Very good workout.  I am writing from work now, but I am quite sure that I will feel them going down the stairs as I did coming back in from the work out.

Generally feel good.  Went by medical today and got my BP checked – 90 ish/60 ish.  This was about a hour and a half after my workout, aside from a bit sore, I felt fine.  Good livin’

Workout: Day 4 (65 mins) – Legs
- Treadmill – 30 mins (Level 5 @ 5-10 degrees incline;  Intervals with the below exercises)
Jump Rope – 5 x 200 (1000 jumps) * massive addition…pumped the legs
– Lunges: 1. 12 rep w/16.5lbs (7.5K)  
                   2. 10 rep w/16.5lbs (7.5K)  
                   3.   8 rep w/16.5lbs (7.5K)
                   4.   6 rep w/16.5lbs (7.5K)

– Squats: 1. 12 rep w/27.5lbs (12.5K) 
                   2. 10 rep w/27.5lbs (12.5K)  
                   3.   8 rep w/27.5lbs (12.5K)  
                   4.   6 rep w/27.5lbs (12.5K)

– S. Legs: 1. 12 rep w/27.5lbs (12.5K)  
                   2. 10 rep w/27.5lbs (12.5K)  
                   3.   8 rep w/27.5lbs (12.5K)  
                   4.   6 rep w/27.5lbs (12.5K)

– Calories burned – 904 (not as big as yesterday, but massive massive caloric burn no less)
– Total calories – 3655
– Distance – 1.7 miles
– Total distance – 12.9 miles

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