by Rupe | Feb 7, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 22 on Lambada program and Day 38 on the “Path”.  Today was t-o-u-g-h! I hit the squat machine hard and it was all over after that.  The big muscles drain every ounce of energy from my body.  Bottomline was, I really was not prepared mentally or physically for the workout, I did not get a good night sleep last night (hanging around for the Super Bowl) and so I went into event blah…and did it put me on my butt.  Will have to ensure that I am pumped for all future ones and sleep dammit!  Closing in on day 40…that’s significant!
Workout: Day 38 (M7) (Lower Body) – 60mins: FEB 7
Legs and ABS (2min rest)
Quads:
Squats: 2x12reps, 1->fail: 140,140,140 (45s+25s)
Lunges: 2x12reps, 1->fail: 35,35,35@12 (2x 35lbs plates)
Leg Extension:2x12reps, 1->fail: 90,90,90@15 (Squats killed me!)
Hamstring:
Leg Curls:2 sets of 12 reps,1->fail: 95,95,95@15
Str. Leg Bbells Deadlifts: 2x12reps, 1->fail:160,160,160@ (90+70′)
Calves:
Sitting Calf Presses: 2×25 @20;1->fail: 125,125,125@
Lying Calf Press: 2×20 1->fail: 180,180,180@
ABS:
Regular: 50
Lying (Left/Right/Center): 25,25,25
Calories: 568
Distance: 0 (Did not hit the elliptical today…bad move! workout suffered)
Pushups: 90 (6x 15)
Tracker
Total Distance: 122.83 miles (Goal 200/77.17 remain)
Total Calories: 26,988 (Goal 40,000/13,012 remain)
Total Jumps: 2200
Total Pushups: 22355 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 6, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 21 on Lambada program and Day 37 on the “Path†. Another really good interval workout on the treadmill. Push a bit harder today and threw in some incline. Only worked out for 65 mins though, but the intensity was brung. Next cardio will be 90 min slow burn…oyeaaah!
Workout: Day 37 (6) (65 mins) – Pure Cardio
– Elliptical:Â 60 mins
– Distance: 4.62 miles
– Calories: 907
– Push ups: 290 (140 during workout and 15/hr over 10 hours at work)
Tracker
Total Distance: 122.83 miles (Goal 200/77.17 remain)
Total Calories: 26,420 (Goal 40,000/13,580 remain)
Total Jumps: 2200
Total Pushups: 2145 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 6, 2011 | Not So Recent Reads
Title: Why we get Fat and What we can do about it by Gary Taubes
Publisher’s Summary:
An eye-opening, myth-shattering examination of what makes us fat, from acclaimed science writer Gary Taubes.
In his New York Times best seller, Good Calories, Bad Calories, Taubes argued that our diet’s overemphasis on certain kinds of carbohydrates—not fats and not simply excess calories—has led directly to the obesity epidemic we face today. The result of thorough research, keen insight, and unassailable common sense, Good Calories, Bad Calories immediately stirred controversy and acclaim among academics, journalists, and writers alike. Michael Pollan heralded it as “a vitally important book, destined to change the way we think about food.â€
Building upon this critical work in Good Calories, Bad Calories and presenting fresh evidence for his claim, Taubes now revisits the urgent question of what’s making us fat—and how we can change—in this exciting new book. Persuasive, straightforward, and practical, Why We Get Fat makes Taubes’s crucial argument newly accessible to a wider audience.
Taubes reveals the bad nutritional science of the last century, none more damaging or misguided than the “calories-in, calories-out†model of why we get fat, and the good science that has been ignored, especially regarding insulin’s regulation of our fat tissue. He also answers the most persistent questions: Why are some people thin and others fat? What roles do exercise and genetics play in our weight? What foods should we eat, and what foods should we avoid?
Packed with essential information and concluding with an easy-to-follow diet, Why We Get Fat is an invaluable key in our understanding of an international epidemic and a guide to what each of us can do about it.
My comments:
I found this book very informative. I have in fact started to recast my life and view on food based on this book. I am also very happy to report, it is right on point. My cholesterol is great, I am now able to see hints of my six-pack and much much more. I recommend this highly.
Grab it at Amazon
by Rupe | Feb 5, 2011 | Fitness, Journal, Workout Log
Off Day: A day of total rest and relaxation from exercising, although I still have to go to work. Last week was pretty productive. I feel much stronger now, going into week 6.  Over the next 2 weeks (6 and 7) and I will work on ripping – this means some serious cardio, especially intervals. I will work on 45min intervals 3x per week and long cardio 3 times per week.   Eating still pretty good…sleeping still a bit crappy.Â
“Good livin’…keep movin!â€
-R-
by Rupe | Feb 4, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 20 on Lambada program and Day 35 on the “Path”. Really good workout today…felt relatively strong; compare to yesterday, today was like a new day.  Gym was pretty crowded took me longer than I really wanted to spend in there.  Tomorrow is gonna be a 90 min cardio sculpting day.
Workout: Day 35(4) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 55,55,55@12
Bench Flyes: 2@12 reps,1->fail: 20,20,20@15 – pretty deep reps
Shoulder
Dumbbell Shrugs:2@12 reps,1->fail: 55,55,55@12
Dumbbell Front Raises: 2@12 reps,1->fail:15,15,15
Dumbell Punches: 2@12 reps,1->fail:15,15,15
Triceps
Bench Dips: 2@12 reps,1->fail: 12,12,12
Lying Dumbbell Tricep Extension:3@25 reps @ 20
Tricep Pressdown: Â 2@12 reps,1->fail:80,80,80@12
Cardio:
Elliptical: 30 min
Distance: 2.51 miles  (high resistance – climbing)
Calories: 933
Tracker
Total Distance: 118.21miles (Goal 200/81.79 remain)
Total Calories: 25,513 (Goal 40,000/14,487 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)
Good livin’…keep movin’!
-R-
