by Rupe | Feb 24, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 37 on Lambada program and Day 55 on the “Pathâ€. Really good workout. Eating is not doing too well lately.  The last few inches in ripping is hard as heck….really tough.
Workout: Day 55 (Upper Body I) – mins
Back, Biceps and Cardio (1min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,70,70
Underhand Pulldown: 2 @10reps,1->fail:115,115,110
Hyperextension: 2x 15reps, 1->fail:35,45,35@
Oblique Bends: 3×25@45
Biceps:
Alternate Dumbbell Hammer Curl: 4x 15@,25 (during cardio)
Preacher Curl:2x 12reps, 1->fail:40,30,30
Cardio/Pushups:
Elliptical: 45min
Distance: 4.85miles
Calories: 906
Push-ups: 100
Tracker
Total Distance: 195.53 miles (Goal 200/4.47 remain) *
Total Calories: 38,537 (Goal 40,000/1,463 remain) *
Total Pushups: 4160(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 24, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 36 on Lambada program and Day 54 on the “Pathâ€. Really kick-up the weights a notch…got a pretty good cardio from this workout, especially with the dumbbell squats.  Forgot my watch, but remembered my iPod today.
Workout: Day 54(W23) (Lower Body) – 60mins
Legs and ABS (60 sec rest)
Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 2x12reps, 1->fail: 240,250,280@15
Extensions: 2x12reps, 1->fail: 120,120,120@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 65,65,65
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Lying Crunches: 150 |
Raised Leg crunches: 50
Side Obliques: 200 (100 each side)
Cardio:
Elliptical: 30 min
Distance: miles
Calories: 500 est
Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,631 (Goal 40,000/2,369 remain) *
Total Pushups: 4060(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 24, 2011 | just Writing
by Roy Peter Clark
(The Poynter Institute)
I. Nuts and Bolts
1. Begin sentences with subjects and verbs. Make meaning early, then let weaker elements branch to the right.
2. Order words for emphasis. Place strong words at the beginning and at the end.
3. Activate your verbs. Strong verbs create action, save words, and reveal the players.
4. Be passive-aggressive. Use passive verbs to showcase the “victim†of action.
5. Watch those adverbs. Use them to change the meaning of the verb.
6. Take it easy on the -ings. Prefer the simple present or past.
7. Fear not the long sentence. Take the reader on a journey of language and meaning.
8. Establish a pattern, then give it a twist. Build parallel constructions, but cut across the grain.
9. Let punctuation control pace and space. Learn the rules, but realize you have more options than you think.
10. Cut big, then small. Prune the big limbs, then shake out the dead leaves. Click to continue
by Rupe | Feb 23, 2011 | Military-Political
In 1854, Sen. Stephen Douglas forced the Kansas-Nebraska Act through Congress. The bill, which
repealed the Missouri Compromise of 1820, also opened up a good portion of the Midwest to the possible expansion of slavery.
Douglas’ political rival, former Illinois Congressman Abraham Lincoln, was enraged by the bill. He scheduled three public speeches in the fall of 1854, in response. The longest of those speeches — known as the Peoria Speech — took three hours to deliver. In it, Lincoln aired his grievances over Douglas’ bill and outlined his moral, economic, political and legal arguments against slavery.
But like many Americans, Lincoln was unsure what to do once slavery ended.
“Lincoln said during the Civil War that he had always seen slavery as unjust. He said he couldn’t remember when he didn’t think that way — and there’s no reason to doubt the accuracy or sincerity of that statement,” explains historian Eric Foner. “The problem arises with the next question: What do you do with slavery, given that it’s unjust? Lincoln took a very long time to try to figure out exactly what steps ought to be taken.”  Click to read or listen to the full report from NPR.
by Rupe | Feb 22, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 35 on Lambada program and Day 53 on the “Pathâ€.  I am really enjoying this workout period; very happy I decided to start it at the beginning of the year.  This coming Friday the 26th of February is the end of my Phase 1 personal transformation. The goals I set for myself back there can be found at [ https://mbno.com/RH/year-of-body].  The day of reckoning is 4 days away.  I have really stuck with my regiment and I do feel confident that I can pull it off.  My body feels good and strong; still working on proper sleep and nutrition, but even in those areas I believe I have made gains over the last 7.5 weeks.   My evaluation and measurements will be at 1000 hours on Friday 26th.  I will delay my day off until Saturday.
Workout: Day 53 (S19) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 10.33 miles
– Calories: 967
– Push ups: 45 (only did 3 sets today)
– Crunches: 400
Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,131 (Goal 40,000/2,869 remain) *
Total Pushups: 4060(Goal 10,000)
Good livin’…keep movin’!
-R-
