Rupe’s YoB: Phase III-Day 25(M3) – Legs

by Rupe | Oct 3, 2011 | Fitness

Narrative: ( Total Time – 124mins)
First full workout at home.  Feels a bit weird working out at home fully for the first time.  All around it was a good workout, although I had to re-arrange abit.   This morning’s run was a coolest yet; temperature was in the log 50s.  I will have to get some winter runners.

Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Left and Right Crunches – 3 sets of 25 reps – 150
2. Reverse Crunch – 3 sets of 25 reps – 75
3. Regular Crunches – 3 sets of 25 reps – 75
4. Bench Crunches – 3 sets of 25 reps – 75
5. Standing Cross Leg  (L and R) Crunches – 1 set of 10 – 20

Cardio: 63 mins
Distance: 6.0
Calories: 1211
Crunches: 395

Tracker
Total Distance: 279.99 miles (Goal 400/120.01 remain)
Total Calories: 70,590 (Goal 80,000/9,410 remain)
Total Crunches: 6,580 (Goal 25,000 / 18,420)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 24(Sa1) – Cardio

by Rupe | Oct 1, 2011 | Fitness

Narrative:
Skipped yesterday’s workout so I supplemented today with a medium run walk, even though Saturday is my typical day off.

Cardio: 63 mins
Distance: 5.0
Calories: 853
Crunches: 0

Tracker
Total Distance: 273.99 miles (Goal 400/126.01 remain)
Total Calories: 69,379 (Goal 80,000/10,621 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 23(Th29) – Arms

by Rupe | Sep 29, 2011 | Fitness

Narrative: (140min)
Pretty middle of the road cardio this morning.  Ran the corners pretty hard.  It was bit humid, but cool and light.  My weight workout was pretty good.  I added several burnout set on the triceps exercise – really good burn.  Since I won’t be going up to Kings Bay any more in coming months I will have to reconstitute the gym at home or figure out something local.

Abdominal Exercises:

1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
2. Hanging Leg Raises – 4 sets of 25 reps – 100
3. Lying Left Crunches – 4 sets of 25 reps – 100
4. Lying Right Crunch – 4 sets of 25 reps – 100
5. Decline Crunches – 4 set of 25 reps – 100

Cardio: 61 mins
Distance: 5.5
Calories: 1561
Crunches: 600

Tracker
Total Distance: 268.99 miles (Goal 400/131.01 remain)
Total Calories: 68,526 (Goal 80,000/11,474 remain)
Total Crunches: 6185 (Goal 25,000 / 18,815)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 22(W28) – Cardio

by Rupe | Sep 28, 2011 | Fitness

Narrative:
Pretty slow run-walk today.  Laid off the weights today since muscles felt a bit sore…plus, I was very busy.

Cardio: 61 mins
Distance: 4.0
Calories: 443
Crunches: 0

Tracker
Total Distance: 263.49 miles (Goal 400/136.51 remain)
Total Calories: 66,965 (Goal 80,000/13,035 remain)
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 21(T27) – Back

by Rupe | Sep 27, 2011 | Fitness

Narrative (128min)
Pretty good workout on back today.  Missed my cardio yesterdayso I had a really good cardio this morning.  I was able to get in a full workout including all my hyperextensions.  I held back from the abdominals, could have done it but did not want to cramp legs.

Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Oblique (L and R) Crunches - 1 sets of 50 reps each side – 100
2. Decline Crunch - 1 sets of 50 reps – 50
3. Lying (L and R) - 1 sets of 50 reps – 100

Cardio: 61 mins  (not added to total below)
Distance: 5.0
Calories: 1070
Crunches: 0

Tracker
Total Distance: 259.49 miles (Goal 400/140.51 remain) *
Total Calories: 66,522 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-

Rupert’s YoB: Phase III-Day 20(M26) Shoulders

by Rupe | Sep 26, 2011 | Fitness

Narrative (60min)
Missed my morning run so no cardio today.  At any rate, I was able to get a pretty good shoulder workout.

Abdominal Exercises:
As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Oblique (L and R) Crunches – 4 sets of 25 reps each side – 200
2. Reverse Crunches – 2 sets of 25 reps – 50
3. Decline Crunch – 4 sets of 25 reps – 100

Cardio: 60 mins
Distance: 0.0
Calories: 760
Crunches: 350

Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 65,452 (Goal 80,000/14,548 remain) *
Total Crunches: 5585 (Goal 25,000 / 19,415)

Good livin’…keep movin’!
-R-