by Rupe | Jan 7, 2011 | Fitness, Journal, Workout Log
I had not laid out my goals here, but I had it written down elsewhere. At any rate here they are:
– Time Period: 8 weeks (Phase 1)
– Weight: 182 currently –> 175lbs (ripped)
– Elliptical Caloric burn: 180ish currently –>250 calories (12 minutes)
– Mileage: 200 miles
– Pushups: 101 (2 minutes)…probably get in 45-50 good ones
– Crunches: 120 (2 minutes)…I can probably get about 60-70
– Calories: 40,000
I am considering this as Phase 1 of the “Year of the Body”. The run and elliptical caloric burn might be sort of steep since I’ve got to watch the weight loss, but as long as I am eating properly, I should be fine.
Good livin’…keep movin’!
-R-
by Rupe | Jan 7, 2011 | Fitness, Journal, Workout Log
Off the chain workout today; felt really good. After a day of rest, muscles were still a bit sore, but once I got warmed up, I was ok. Need to get a massage today to even out the muscle knot a bit.
Workout: Day 7 (90 mins) – Pure Cardio
– Elliptical: 90mins
– Dist: 8.26miles (Not a monster distance, tried to stay between aerobic and anerobic levels)
– Total Dist: 21.1miles
– Calories: 1618 (Monster coloric burn…by the fires of Hades…this is too hot to trot!)
– Total Calories: 5593 (What a tear…hmm…hmm…hmm!)
Good livin’…keep movin!
by Rupe | Jan 6, 2011 | Fitness, Journal, Workout Log
Off Day: Absolutely nothing doing today. Give body needed rest.
Need to stay on top of sleeping. Eating on the other hand is going quite well.
by Rupe | Jan 5, 2011 | Fitness, Journal, Workout Log
Did somewhat of an inventory of the upper body. Â Felt pretty strong. Â Have limited weights but enough to be effective. Â Will scope out next upper body a bit more closely.
Workout: Day 4 (65 mins) – Upper Body
– Dumbell Press: Â 12.5K@12, 12@90lbs, 12.5K@12, 100@12
– Triceps: 40@12, 40@12, 40@12
– Crunches: 100 (25 Reverse)
– DB Row: 12@15k, 12@15k, 12@15k
– Shoulder Raises: 10@5k, 10@5k, 10@5k
– Shoulder Shrugs: 12@15k, 12@15k, 12@15k
– Bicep Curls: 12@10k, 12@10k, 12@10k
– Calories burned – 320 (not a big caloric burn, but is the prove comes later)
– Total calories – 3975
– Distance – 0.0 miles
– Total distance – 12.9 miles
by Rupe | Jan 4, 2011 | Fitness, Journal, Workout Log
Great leg workout today. I also discovered another modification that pushes the caloric burn…ready…jump rope. I started with 200 skips, followed by 10mins on the treadmill, then I went into the movement exercises. Very good workout. I am writing from work now, but I am quite sure that I will feel them going down the stairs as I did coming back in from the work out.
Generally feel good. Went by medical today and got my BP checked – 90 ish/60 ish. This was about a hour and a half after my workout, aside from a bit sore, I felt fine. Good livin’
Workout: Day 4 (65 mins) – Legs
- Treadmill – 30 mins (Level 5 @ 5-10 degrees incline;  Intervals with the below exercises)
– Jump Rope – 5 x 200 (1000 jumps) * massive addition…pumped the legs
– Lunges: 1. 12 rep w/16.5lbs (7.5K)Â Â
                  2. 10 rep w/16.5lbs (7.5K) Â
                  3.   8 rep w/16.5lbs (7.5K)
                  4.  6 rep w/16.5lbs (7.5K)
– Squats: 1. 12 rep w/27.5lbs (12.5K)Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– S. Legs: 1. 12 rep w/27.5lbs (12.5K)Â Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– Calories burned – 904 (not as big as yesterday, but massive massive caloric burn no less)
– Total calories – 3655
– Distance – 1.7 miles
– Total distance – 12.9 miles
