Rupe’s Year of the Body: Day 34 (3)

by Rupe | Feb 3, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 19 on Lambada program and Day 34 on the “Path”.  Felt sort of tired today, but 2 days to go before a rest day on the 5th.  At any rate I am pretty much on schedule to hit my 8 week numbers.  I really feel pumped about the way things are going with me right now. 

Workout: Day 34(3) (Upper Body I) – 69min
Back, Biceps and Cardio (2min rest)

Back:
Bent Over Barbell Row: 2 @12 reps,1->fail:50,60,60@
Underhand Pulldown: 2 @12 reps,1->fail:115@8,100@10,100@8
Hyperextension: 2x 12reps, 1->fail:25,25,25@
Biceps:
Alternate Dumbbell Curl: 2x 12reps, 1->fail:25,25,25
Conc. Curl:2x 12reps, 1->fail:15,15,15
Push-Ups: 120

Cardio: 
Elliptical: 30min
Distance: 3.68miles
Calories: 972

Tracker
Total Distance: 115.70miles (Goal 200/84.30 remain)
Total Calories: 24,580 (Goal 40,000/15,420 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 33 (2)

by Rupe | Feb 2, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 18 on Lambada program and Day 33 on the “Path” . Pretty good interval workout on the treadmill.  Feel really good; body definitely getting stronger.  Next cardio day will be all out 90mins.

Workout: Day 33 (2) (61 mins) – Pure Cardio
– Elliptical: 52:48 mins
– Distance: 4.32 miles
– Calories: 835
– Push ups: 290 (170 during workout and 120 over 10 hour period at work)

Tracker
Total Distance: 112.02miles (Goal 200/87.98 remain)
Total Calories: 23,608 (Goal 40,000/16,392 remain)
Total Jumps: 2200
Total Pushups: 1735 (Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 32 (1)

by Rupe | Feb 1, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 17 on Lambada program and Day 32 on the “Path” .  Felt pretty tired today, body was dragging.  No lifting tomorrow though, just cardio. 

Workout: Day 32 (1) (Lower Body) – 70mins
Legs and ABS (90 sec rest)

Quads:
Leg Press: 2x12reps, 1->fail: 230,230,230@ (90’s+25)
Leg Extensions: 2x12reps, 1->fail: 95,95,95@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@10
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 55s,55s,55s@10
Calves:
Sitting Calf Presses: 2×25 1->fail: 110,110,110@25
Lying Calf Press: 2×20 1->fail: 180,180,180@20
ABS:
Decline Cruches: 50
Reverse Crunches: 50
Lying (Left/Right/Center): 50,50,50
Side Bends: 50

Calories: 405
Distance: 0.25 miles

Tracker
Total Distance: 107.70miles (Goal 200/92.30 remain)
Total Calories: 22,773 (Goal 40,000/17,227 remain)
Total Jumps: 2200
Total Pushups: 1445 (+100 today)

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 31

by Rupe | Jan 31, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 16 on Lambada program and Day 31 on the “Path” . Pretty cool upper body workout today.  Felt good, left deltoids got fatigued quite quickly.  Started doing 10 pushups every hour for about 2.5 weeks now (Sun-Thurs); will start tracking that here as well.   Tomorrow is Feburary – then it’s eleven more to go.

Workout Day 31 (Upper Body II) – 60mins
Chest, Shoulders, Triceps, (90 sec rest)

Chest:
DB Bench Press: 2×12,10 reps, 1 ->fail: 50,50,50@
Incline Flyes: 2×12 reps, 1 ->fail: 25,25,25@12
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 50,55,50@15
Dumbbell raises 2×12 reps, 1->fail: 15,15,15
Triceps:
Bench Dips: 2×12 reps, 1 set -> fail:12,12,25
Push down: 2×12 reps, 1 ->fail: 100,100,100@15

Cardio:
Elliptical: 24 mins
Distance: 1.80miles
Calorie: 498

Tracker
Total Distance: 107.45miles (Goal 200/92.55 remain)
Total Calories: 22,368 (Goal 40,000/17,632 remain)
Total Jumps: 2200
Total Pushups: 1345 (+100 today)

Good livin’…keep movin’!
-R-