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Rupe’s YoB: Phase III-Day 23(Th29) – Arms

Rupe’s YoB: Phase III-Day 23(Th29) – Arms

by | Sep 29, 2011 | Fitness

Narrative: (140min)
Pretty middle of the road cardio this morning.  Ran the corners pretty hard.  It was bit humid, but cool and light.  My weight workout was pretty good.  I added several burnout set on the triceps exercise – really good burn.  Since I won’t be going up to Kings Bay any more in coming months I will have to reconstitute the gym at home or figure out something local.

Abdominal Exercises:

    1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
    2. Hanging Leg Raises – 4 sets of 25 reps – 100
    3. Lying Left Crunches – 4 sets of 25 reps – 100
    4. Lying Right Crunch – 4 sets of 25 reps – 100
    5. Decline Crunches – 4 set of 25 reps – 100
Monday – Arms (Time: /1min rest)
Biceps
Exercise Sets Reps Weights
Barbell Curl (bar only) 4 20, 15, 12, 10 45,55,65,70 lbs
Dumbbell Curl 3 15, 12, 10 25,30,30 lbs
Concentration Curl / Preacher 3 15, 12, 10 30,30,30 lbs
Triceps
Exercise Sets Reps Weights
Close Grip Dumbbell Press 4 15, 12, 10, 10 55,55,55 lbs
Weighted Bench Dips (up cts – 0 weights) 3 25, 15,15 0,0,0 lbs
Dumbbell Extension 3 15, 12, 10 25,25,25 lbs
Tricep Pushdown 3 10, 10, 10 100,90,80 lbs
High Pulley Overhead Triceps Extension 3 15, 12, 10 50,70,50 lbs

Cardio: 61 mins
Distance: 5.5
Calories: 1561
Crunches: 600

Tracker
Total Distance: 268.99 miles (Goal 400/131.01 remain)
Total Calories: 68,526 (Goal 80,000/11,474 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 23(Th29) – Arms

Rupe’s YoB: Phase III-Day 22(W28) – Cardio

by | Sep 28, 2011 | Fitness

Narrative:
Pretty slow run-walk today.  Laid off the weights today since muscles felt a bit sore…plus, I was very busy.

Cardio: 61 mins
Distance: 4.0
Calories: 443
Crunches: 0

Tracker
Total Distance: 263.49 miles (Goal 400/136.51 remain)
Total Calories: 66,965 (Goal 80,000/13,035 remain)
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 23(Th29) – Arms

Rupe’s YoB: Phase III-Day 21(T27) – Back

by | Sep 27, 2011 | Fitness

Narrative (128min)
Pretty good workout on back today.  Missed my cardio yesterdayso I had a really good cardio this morning.  I was able to get in a full workout including all my hyperextensions.  I held back from the abdominals, could have done it but did not want to cramp legs.

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 - 1 sets of 50 reps each side – 100
  2. Decline Crunch - 1 sets of 50 reps – 50
  3. Lying (L and R) - 1 sets of 50 reps – 100
Thursday – Back
Back
Exercise Sets Reps Weights
Smith Machine Barbell Row 4 15, 12, 10, 10 140,180,200, 210 lbs
Bent Over Dumbbell Rows 3 15, 12, 10 60,65,65 lbs
Wide Grip Pulldown 3 15, 12, 10 120,130,130 lbs
Seated Rowing 3 15, 12, 10 120,130,130 lbs
Hyper-Extension 4 15, 12, 10, 10

Cardio: 61 mins  (not added to total below)
Distance: 5.0
Calories: 1070
Crunches: 0

Tracker
Total Distance: 259.49 miles (Goal 400/140.51 remain) *
Total Calories: 66,522 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-

Rupert’s YoB: Phase III-Day 20(M26) Shoulders

Rupert’s YoB: Phase III-Day 20(M26) Shoulders

by | Sep 26, 2011 | Fitness

Narrative (60min)
Missed my morning run so no cardio today.  At any rate, I was able to get a pretty good shoulder workout.

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. Reverse Crunches – 2 sets of 25 reps – 50
  3. Decline Crunch – 4 sets of 25 reps – 100
Friday – Shoulders
Shoulders
Exercise Sets Reps Weights
Dumbbell Press 4 15, 12, 10, 10 40,45,45,45 lbs
Barbell Press 3 15, 12, 10 90,110,120 lbs
Side Lateral Raises (Punches) 3 15, 12, 10 15,20,15 lbs
Dumbbell Rear Delt Fly 3 15, 12, 10 15,15,15 lbs
Barbell Shrugs 3 15, 12, 10 110,150,170 lbs
Dumbbell Shrugs 3 15, 12, 10 60,65,65 lbs

Cardio: 60 mins
Distance: 0.0
Calories: 760
Crunches: 350

Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 65,452 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-

What Every Woman Wants

What Every Woman Wants

by | Sep 23, 2011 | Health-Wellness-Sex

Ask a group of ladies what they look for in a man, and buzzwords fly. Confidence. Independence. Humor. Kindness. Looks. It’s as if we women are all seeking the exact same guy. (Hot damn—lucky dude.)

But here’s the rub: We reorder these priorities depending on where we are in our lives.

“What a woman looks for in a partner changes as she ages,” says Helen Fisher, Ph.D., a professor of anthropology at Rutgers University and a relationship expert, whose most recent book is Why Him? Why Her?

So if you want a decent shot at success, you have to recognize what she values at this stage of her life—and know what to expect if you plan to stay with her. A woman who once prioritized, say, grinding to Lil’ Wayne on the dance floor will eventually start to prefer intimate conversation accompanied by a glass of Barolo and a plate of homemade Bolognese.

Click Source link below to continue reading…

Source: Men’s Health

My Comments:
The female is undoubtedly the more intriguing of the sexes, so I try not to pass up any chance to learn more.