by Rupe | May 12, 2011 | Fitness, Journal, Workout Log
This is a time late entry 5 days later.
Workout: Day 19 (Th12/Upper Body I) – 46mins/1min rest
Bench press 1×12,10,10 (55,65,65)
Incline press 1×12,10,10 (30,35,35)
Military press 1×12,10,10 (30,35,35)
Side-raise 3×12 (15,15,15) – did a set of front raise as well
Lying one-hand tricep ext 3×12 (25,25,25)
Bench Dips 3×15
Push Down 3×12 (110,120,120)
Cardio: 30mins
Distance: 0
Pushups: 50
Calories: 388
Tracker
Total Distance: 47.48 miles (Goal 250/202.52 remain) *
Total Calories: 9,220 (Goal 50,000/40,780 remain) *
Total Pushups: 860 (Goal 10,000 / 9,140)
Good livin’…keep movin’!
-R-
by Rupe | May 11, 2011 | Fitness, Journal, Workout Log
Felt really great today at my workout. Had enough energy to power through at a pretty good rate. Meals today were superb. Had fried egg-wholewheat bagel sandwiched with a cup of black coffee. I then had a shake before and after workout and 2 pieces of chicken an a yogurt with peanuts for lunch. Right now I feel pretty stuffed. Will try to replicate today for tomorrow when I have my upper body part 1 routine.Â
Workout: Day 18 (W11/Lower Body) – 60mins/1min rest
Hack Squat 1×12,10,10 (270,270,270)
Seated Leg Extension 1×12,10,10 (105,105,120)
Squats 1×12,10,10 (2x45s, 2x55s) – Alternate
Walking Lunges 3×12 (30,35,35)
Smiths Machine Stiff-Legged Dead lift 1×12,10,10 (90,110,110)
Lying Leg Curl 1×12,10,10 (90,100,100)
Seated Calf-raise 3×12 (1x45plate, 1×55,1×65)
Hack Squat Calf Press 1×15 (270)
Cardio: 15mins
Distance: 1.6
Pushups: 50
Calories: 647
Tracker
Total Distance: 47.48 miles (Goal 250/202.52 remain) *
Total Calories: 8,832 (Goal 50,000/41,168 remain) *
Total Pushups: 810 (Goal 10,000 / 9,190)
Good livin’…keep movin’!
-R-
by Rupe | May 10, 2011 | Fitness, Journal, Workout Log
This was a real steamer today. I ran outside on a track here on base for the first time in…heck I can ‘t even remember. Ran 10 laps…about a mile and a half, and honestly, I was winded. Not only was it hot as heck, it the softness of the track seemed to sap every ounce of energy I had with each step. Not sure if I will be doing that again. Not because I got winded, but the exposure to the sun was terrible…it felt as though I was roasting. It has been a long time since I felt that kinf of heat.
Workout: Day 17 (T10 – Pure Cardio)
Treadmill: 48mins
Distance: 2.5
Situps: 300 (Lying – 225, Obliques – 75, Reverse – 0)
Calories: 753
Pushups: 100
Tracker
Total Distance: 45.88 miles (Goal 250/204.12 remain) *
Total Calories:Â 8,185 (Goal 50,000/41,815 remain) *
Total Pushups: 760 (Goal 10,000 / 9,240)
Good livin’…keep movin’!
-R-
by Rupe | May 9, 2011 | Fitness, Journal, Workout Log
This is basically my start of my second string on this new regime. Felt relatively strong, but not as strong as I would like to. I think if I want to get a real pump, I might really have to look into getting a better breakfast than I am right now. This morning I had 2 eggs and a cup of black coffee. I also, had a protein shake before and after my workout. I really need to focus on my eating…it is a focal point of this phase anyway, so that should go without saying.
Workout: Day 16 (T3/Upper Body II) – 82mins/1min rest
Pull down 1×12,10,10 (100, 110,110)
Seated Row 1×12,10,10 (100,100,90) / One arm rows (50,60,60)
Bent-over-raise 1×12,10,10 (15,15,10 )
Bent-over-raise 1×12,10,10 (10lbs plates)
Shrugs 3×12 (50,60,60)
Barbell Curl 3×12 (20,30,30)
DB Curl 3×12 (25,25,25)
Cardio: 30mins
Distance: 4.35
Pushups:Â 50 (at least 50 per day)
Calories: 930
Tracker
Total Distance: 47.73 miles (Goal 250/202.27 remain) *
Total Calories: 9,584 (Goal 50,000/40,416 remain) *
Total Pushups: 810 (Goal 10,000 / 9,190)
Good livin’…keep movin’!
-R-
by Rupe | May 6, 2011 | Fitness, Journal, Workout Log
Stayed home today so worked out at home for the first time in a long time. Â My stuff was finally delivered from Bahrain, so I was pretty motivated today. Â Got to say it was a pretty good workout. Â Couldn’t do some of the things but good workout nonetheless.
Workout: Day 15 (F6/Upper Body I) – 50mins/1min rest
Bench press 1×12,10,10 (50,60,60)
Incline press 1×12,10,10 (30,30,30) – didn’t feel strong enough for 35s
Military press 1×12,10,10 (20,30,30)- don’t have any 25s in my set
Side-raise 3×12 (15,15,15) – did a set of front raise as well
Lying one-hand tricep ext 3×12 (20,20,20)
Lying two-hand tricep ext 3×15 (45)
Bench Dips 3×15
Push Down 3×12 (110,110,110) – don’t have at home
Cardio: 30mins
Distance: 0
Pushups: 50 (at least 50 per day)
Calories: 485
Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 8,654 (Goal 50,000/41,346 remain) *
Total Pushups: 760 (Goal 10,000 / 9,240)
Good livin’…keep movin’!
-R-
