Rupe’s YoB: Phase III-Day 19(Th22) – Chest

by Rupe | Sep 22, 2011 | Fitness

Narrative: 149mins
Good workout; had a protein drink and banana before and Gator Aide along the way.  I needed to eat earlier though, I think I ate to close to hitting the gym.  The morning cardio session was pretty slow, but I wanted to go easy on the legs since I worked legs the yesterday.  All in all good workout.  

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

1. Oblique (L and R) Crunches – 4 sets of 25 reps – 200
2. Hanging Leg Raises - 2 sets of 25 reps – 50
3. Decline Crunch – 4 sets of 25 reps – 110

Cardio: 62 mins
Distance: 4.0
Calories: 1149
Crunches: 360

Tracker
Total Distance: 254.49 miles (Goal 400/145.51 remain) *
Total Calories: 64,692 (Goal 80,000/15,308 remain) *
Total Crunches: 5235 (Goal 25,000 / 19,725)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 18(W21) – Legs

by Rupe | Sep 21, 2011 | Fitness

Narrative: ( Total Time – 147mins)
Ok workout today…felt pretty strong to start off, but started fading to the end.  Caught a second wind and pulled out a relatively strong finish.  Totally missed my dead lifts…one of my favorite exercises…no sweat tho, I am still realing from my back workout a couple days ago, so I can afford to stay away from the deadlifts as they tax the lower back as well.

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 – 200
2. Hanging Leg Raises – 4 sets of 25 reps – 100
3. Decline Crunches – 4 sets of 25 reps – 100
4. Standing Cross Leg  (L and R) Crunches - 2 set of 25 – 100

Cardio: 62 mins
Distance: 5.5
Calories: 1495
Crunches: 500

Tracker
Total Distance: 250.49 miles (Goal 400/149.51 remain) *
Total Calories: 63,543 (Goal 80,000/16,457 remain) *
Total Crunches: 4875 (Goal 25,000 / 20,125)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 17(T20) – Arms

by Rupe | Sep 20, 2011 | Fitness

Narrative: (120min)
Easy cardio this morning, ran a slow 4.5miles.  It was really nice out, cool and not too humid.  Weight training on the other hand was somewhat labored.  Got to the gym relatively late and felt somewhat weak…again eating is to be blamed.  I was able to get through the main arm workout, but I ran out of time, not so much gas for my ab workout.  No worries though, I have been hitting abs pretty hard lately, I can manage to take off a day.   

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 Center Crunch – 2 sets of 25 reps – 50
5. Lying Right Crunch – 4 sets of 25 reps – 100
6. Decline Crunches – 4set of 25 reps – 100

Cardio: 62 mins
Distance: 4.5
Calories: 865
Crunches: 0

Tracker
Total Distance: 244.99 miles (Goal 400/155.01 remain) *
Total Calories: 62,048 (Goal 80,000/17,952 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,625)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 16(M19) – Back

by Rupe | Sep 19, 2011 | Fitness

Narrative (123min)
My second back workout since I started this new regiment.  Fell really tired to the end of the workout.  I was not able to complete all my ab movements and my legs started to cramp doing the hyper-extenstions.  I felt a bit weak because my eating was off before the workout today; my body lacked the fuel to push through the entire workout…will have to work on that.   

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: 60 mins
Distance: 6.0
Calories: 1410
Crunches: 250

Tracker
Total Distance: 240.49 miles (Goal 400/159.51 remain) *
Total Calories: 61,183 (Goal 80,000/18,817 remain) *
Total Crunches: 4375 (Goal 25,000 / 20,8625)

Good livin’…keep movin’!
-R-

Maximizing Your Workout With The Right Tunes

by Rupe | Sep 17, 2011 | Fitness

Anyone who exercises regularly will tell you that the right routine, equipment and gear can help make for an optimal workout. And for many workout junkies, that ideal gear includes the right music.

Costas Karageorghis, deputy head of research at the School of Sport and Education at Brunel University in West London, has spent years researching the links between exercise, heart rates and music tempo.

His research has indicated that music can improve results, and certain songs are more effective for certain types of exercise than others.

Click source link to continue…

Source – NPR

My Comments:
Pretty good piece.  I use music all the time, it does give me that extra boost.

Rupert’s YoB: Phase III-Day 15(F16) Shoulders

by Rupe | Sep 16, 2011 | Fitness

Narrative (152min)
Awesome workout day.  I think my body is getting stronger.  I am able to get through my entire workout with less ill effects now.  Very strong session both at my morning run as well as my weight training.  U-Go-Boy! 

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. Lying Left Crunches - 2 sets of 50 reps – 100
3. Lying Right Crunch - 2 sets of 50 reps – 100
4. Decline Crunch – 4 sets of 25 reps – 100

Cardio: 64 mins
Distance: 5.5
Calories: 1906
Crunches: 500

Tracker
Total Distance: 234.49 miles (Goal 400/165.51 remain) *
Total Calories: 59,773 (Goal 80,000/20,267 remain) *
Total Crunches: 4125 (Goal 25,000 / 20,875)

Good livin’…keep movin’!
-R-