by Rupe | Sep 13, 2011 | Fitness
Narrative: 144mins
One of the best workouts I have had in a long time. I was able to work through all my exercises without tapping out. I felt relatively strong at the end too, not much muscle tension, and pretty good form.  I have not been working abs at the end of the session, I have been working them in between exercises.
Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session.
- Oblique (L and R) Crunches - 4 sets of 25 reps – 200
- Hanging Leg Raises – 4 sets of 25 reps – 100
- Decline Crunch -Â 4 sets of 25 reps – 100
- Lying Right Crunch - 4 sets of 25 reps – 100
| Wednesday – Chest |
| Chest |
| Exercise |
Sets |
Reps |
Weights |
| Incline Dumbbell Press |
4 |
15, 12, 12, 10 |
50,50,50,50 lbs |
| Flat Dumbbell Press |
3 |
15, 12, 10 |
50,55,65 lbs |
| Decline Dumbbell Press |
3 |
15, 12, 10 |
45,50,50 lbs |
| Cable Crossovers |
2 |
12 |
50,50 lbs |
| Incline Flys |
2 |
12 |
25,25,25 lbs |
Cardio: 60 mins
Distance: 5.5
Calories: 1343
Crunches: 500
Tracker
Total Distance: 218.99 miles (Goal 400/181.01 remain) *
Total Calories: 56,713 (Goal 80,000/23,287 remain) *
Total Crunches: 3625 (Goal 25,000 / 21,375)
Good livin’…keep movin’!
-R-
by Rupe | Sep 12, 2011 | Fitness
Narrative: ( Total Time – 115mins)
Good all around workout. I got really tired to the end as usual on legs, but I started to get leg cramps in my thigs as well; this is first time for that. I pulled back on the leg curls – doing only 6 reps each. Also, for the second workout I did not do the standing calf raises. I was just too tired. I must admit, my eating was not on point today. I had a dental appointement from 9 – 11 and then went straight to workout more or less. At any rate, I am feeling good otherwise.
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 -Â 4 sets of 25 reps – 200
- Hanging Leg Raises -Â 4 sets of 25 reps – 100
- Decline Crunches – 4 sets of 25 reps – 100
- Lying (L and R) Crunches – 1 set of 50 – 100
| Tuesday – Legs |
| Quads/Hams/Glutes |
| Exercise |
Sets |
Reps |
Weights |
| Squats |
4 |
20, 15, 12, 10 |
100,110,120,120 lbs |
| Leg Press |
3 |
15, 12, 10 |
360,380,400 lbs |
| Leg Extension |
3 |
20, 15, 12 |
35s,35s,35s lbs |
| Leg Curl (*) |
4 |
20,15,12,10
6,6,6,6 |
35,35,35,35, lbs |
| Straight Leg Deadlifts |
3 |
15, 12, 10 |
90,140,180 lbs |
| Calves |
| Exercise |
Sets |
Reps |
Weights |
| Seated Calf Raise |
3 |
15, 12, 10 |
90,90,90 lbs |
Standing Calf Raise |
3 |
20, 15, 12 |
x,x,x,x lbs |
Cardio: 61 mins
Distance: 5.0
Calories: 1315
Crunches: 500
Tracker
Total Distance: 213.49 miles (Goal 400/186.51 remain) *
Total Calories: 55,370 (Goal 80,000/24,630 remain) *
Total Crunches: 3125 (Goal 25,000 / 21,875)
Good livin’…keep movin’!
-R-
by Rupe | Sep 11, 2011 | Reflections
Today was a hard reflective day for me. Â Went out with family for breakfast and then went to the beach at Naval Station Mayport to listen to the waves.
It has been 10 long years now since that fateful day; I still remember standing in my tiny living room in Bangor Washington on Naval Submarine Base, Bangor.
I still remember the stunned, dark, empty, helpless feeling that came over me. Â I suppose terrified would be an understatement. Â I remember calling Ingrid who had just left the house to drop off our son (Marcus), then 2 years old, and telling her to get back home – she said I sounded scared; crap I was probably shitting my my pants.
I remember the intense feeling of dread for me and my family, because living on a submarine base, the possibility of a catastrophic incident was a very real possibility; at that time things were so “screwed up”, we had no idea what was going on…were these nuts planning to attack the base, fly or sail something into one of our nuclear submarine.
I remembered the many hours at work – working to ensure that our nuclear submarines were protected from attack…an attack that would mean serious consequences for the entire Pacific north west.
It has been 10 years now, my son is now 12 and my family is relatively safe and healthy.  As I reflect on the many loved ones who perished on that fateful day and my many fallen “brethren in armsâ€, who have paid the ultimate price since, so that we might not experience such evilness at our doors, I cannot help but feel both humbled and a little undeserving.
This country we call the United States, with all its faults, is truly the best hope on this entire globe, and I am only so lucky and blessed to be  afforded the chance to be protected within its borders and to call myself an American with deep pride. I am truly the  luckiest man alive.
by Rupe | Sep 9, 2011 | Fitness
Narrative:
Only had a morning threadmill run. Had planned on doing arms, but I was not prepared for mid-day lift. I will make it up tomorrow. Body a bit achy, but generally, I do feel fine. Did not do any core work, but I will definitely make up for that tomorrow.
Cardio: 61 mins
Distance: 5.0
Calories: 496
Crunches: 0
Tracker
Total Distance: 208.49 miles (Goal 400/191.51 remain) *
Total Calories: 54,055 (Goal 80,000/25,945 remain) *
Total Crunches: 2625 (Goal 25,000 / 22,375)
Good livin’…keep movin’!
-R-
by Rupe | Sep 8, 2011 | Money Matters
There are few more wrenching events in life than losing your spouse.
But to make matters worse, the death of a life partner also unleashes a torrent of financial tasks. And more often than not, it is a woman — a widow — who is taking them on.
Women live longer than men, and they’re likely to outlive their male spouses, given that decades ago, many women married men a few years older. Plus, gender roles being what they were, men often took on most of the household finances.
Click source link to read full article…
Source: New York Times
My Comments:
This is a key area I don’t think most couples give much attention to until it is too late. I think each couple, in fact, each person should be prepared to pick up the pieces if they lose a partner. It is not just prudent planing…it is downright smart.
