by Rupe | Feb 12, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 25 and 26 on Lambada program and Day 43 on the “Path”. Worked Elliptical in the morning and did legs in the evening. Â Pretty good, strong workout.
Workout: Day 43 (S12) (Lower Body) – 150mins (2.5hrs)
Legs and ABS (90 sec rest)
Quads:
Leg Press: 2x12reps, 1->fail: 250,250,250(90’s+35) @15
Leg Extensions: 2x12reps, 1->fail: 110,110,110@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95@15
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 50s,50s,50s@10
Calves:
Sitting Calf Presses: 2×25 1->fail: 110,110,110@25
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Decline Cruches: 50 / Reverse Crunches: 50
Lying: 150 / Â Side Obliques: 200 (100 each side) / Chair: 50
Cardio:
Elliptical: 90min (mix)
Distance: 6.82 miles
Calories: 1464
Tracker
Total Distance: 146.40 miles (Goal 200/53.60 remain)
Total Calories: 30,607 (Goal 40,000/9,393 remain)
Total Pushups: 2845(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 11, 2011 | Fitness, Journal, Workout Log
Off Day: Good rest day, wish I didn’t have to go in to work though. Past week was pretty hectic; nice slow burns though. Better eating, better sleep…although sleeping can always get better.
“Good livin’…keep movin!â€
-R-
by Rupe | Feb 10, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 25 on Lambada program and Day 41 on the “Path†.  In the ripping-zone, first twice-a-day workout.  Worked out from 5-6am this morning and then at lunch time.  Stayed aerobic for most of it, but then did some intervals.  Felt really good…will watch the results.
Workout: Day 41 (10) (145 mins) – Pure Cardio
– Elliptical: 150 mins
– Distance: 11.25 miles
– Calories: 1416
– Push ups: 310 (160 w/workout and 15/hr over 10 hours at work)
Tracker
Total Distance: 139.58 miles (Goal 200/60.42 remain)
Total Calories: 29,143 (Goal 40,000/10,857 remain)
Total Pushups: 2845(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 9, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 24 on Lambada program and Day 40 on the “Path”. Still sore. Leg muscles are still repairing. Â Tomorrow will be 90 min slow burn cardio.
Workout: Day 40(9) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 60,60,60
Flat flyes: 2@12 reps,1->fail: 25,25,25
Shoulder
Shrugs: 2@12 reps,1->fail: 60,60,60@12
Front Raises: 2@12 reps,1->fail: 25,25,25
Triceps
Bench Dips: 2@12 reps,1->fail:
Lying Dumbbell Tricep Extension:2@15 reps,1->fail: 20,20,20
Tricep Press : 2@12 reps,1->fail: 100,100,100
Push-Ups: 150
Cardio:
Elliptical: 30min (10-slow burn,10-hyper, 10-slow burn)
Distance: 3.0 miles
Calories: 649cal
Tracker
Total Distance: 128.33 miles (Goal 200/71.67 remain)
Total Calories: 27,727 (Goal 40,000/12,273 remain)
Total Jumps: 2200
Total Pushups: 2535 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 8, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 23 on Lambada program and Day 39 on the “Path”. Another tough day, mainly due to the leg workout yesterday. Â Pretty sore right now, but expected, since I really have worked my legs that hard since I started lifting. Tried to stay away from the legs today during back workout, but had to do deadlifts; it was ok though.
Workout: Day 39(T8) (Upper Body I) – 69min
Back, Biceps and Cardio (2min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:60,60,60@17
DBell Deadlifts: 2 @12 reps,1->fail:60,60,60@12
Hyperextension: 2x 12reps, 1->fail:35,35,35@
Oblique Bens: 2×15@45,20@45 (these were good)
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:12,25,25
Seated Conc. Curl:2x 12reps, 1->fail:25,25,25
Push-Ups: 150
Cardio:
Elliptical: 30min (10-slow burn,10-hyper, 10-slow burn)
Distance: 2.5 miles
Calories: 739cal
Tracker
Total Distance: 125.33 miles (Goal 200/74.67 remain)
Total Calories: 27,727 (Goal 40,000/12,273 remain)
Total Jumps: 2200
Total Pushups: 2385 (Goal 10,000)
Good livin’…keep movin’!
-R-
