Rupe’s YoB: Phase III-Day 14(W15) – Cardio

by Rupe | Sep 15, 2011 | Fitness

Narrative:

Another really busy day today – today I addition to spending the first half of the day with a VA representative going over VA issues, I had to lead an Administrative Separation board as the senior leader all afternoon.  I missed lunch and boy was I starving.  At any rate, I missed my weight schedule today again.  No worries do, I did get my early morning run in again, so at the very least I am getting some work done.  I will probably do a shoulder/back tomorrow.     

Cardio: 62 mins
Distance: 5.0
Calories: 446
Crunches: 0

Tracker
Total Distance: 228.99 miles (Goal 400/171.01 remain) *
Total Calories: 57,827 (Goal 80,000/22,173 remain) *
Total Crunches: 3625 (Goal 25,000 / 21,375)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 13(W14) – Cardio

by Rupe | Sep 14, 2011 | Fitness

Narrative:
Really busy day today with Dr. Reed from ONI.  I was not able to get my lift in.  The good thing though was that I got my early morning 5miler in.  I really did not feel like getting up this morning, but I rose and got it done.  Good job…keep going.

Cardio: 62 mins
Distance: 5.0
Calories: 668
Crunches: 0

Tracker
Total Distance: 223.99 miles (Goal 400/176.01 remain) *
Total Calories: 57,381 (Goal 80,000/22,619 remain) *
Total Crunches: 3625 (Goal 25,000 / 21,375)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 12(T13) – Chest

by Rupe | Sep 13, 2011 | Fitness

Narrative: 144mins
One of the best workouts I have had in a long time.  I was able to work through all my exercises without tapping out.  I felt relatively strong at the end too, not much muscle tension, and pretty good form.   I have not been working abs at the end of the session, I have been working them in between exercises.

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 – 4 sets of 25 reps – 100
3. Decline Crunch - 4 sets of 25 reps – 100
4. Lying Right Crunch - 4 sets of 25 reps – 100

Cardio: 60 mins
Distance: 5.5
Calories: 1343
Crunches: 500

Tracker
Total Distance: 218.99 miles (Goal 400/181.01 remain) *
Total Calories: 56,713 (Goal 80,000/23,287 remain) *
Total Crunches: 3625 (Goal 25,000 / 21,375)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 11(M12) – Legs

by Rupe | Sep 12, 2011 | Fitness

Narrative: ( Total Time – 115mins)

Good all around workout.  I got really tired to the end as usual on legs, but I started to get leg cramps in my thigs as well; this is first time for that.  I pulled back on the leg curls – doing only 6 reps each.  Also, for the second workout I did not do the standing calf raises.  I was just too tired.  I must admit, my eating was not on point today.  I had a dental appointement from 9 – 11 and then went straight to workout more or less.  At any rate, I am feeling good otherwise.

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. Lying (L and R) Crunches – 1 set of 50 – 100

Cardio: 61 mins
Distance: 5.0
Calories: 1315
Crunches: 500

Tracker
Total Distance: 213.49 miles (Goal 400/186.51 remain) *
Total Calories: 55,370 (Goal 80,000/24,630 remain) *
Total Crunches: 3125 (Goal 25,000 / 21,875)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 10(F10) – Cardio

by Rupe | Sep 9, 2011 | Fitness

Narrative:
Only had a morning threadmill run. Had planned on doing arms, but I was not prepared for mid-day lift. I will make it up tomorrow. Body a bit achy, but generally, I do feel fine. Did not do any core work, but I will definitely make up for that tomorrow.

Cardio: 61 mins
Distance: 5.0
Calories: 496
Crunches: 0

Tracker
Total Distance: 208.49 miles (Goal 400/191.51 remain) *
Total Calories: 54,055 (Goal 80,000/25,945 remain) *
Total Crunches: 2625 (Goal 25,000 / 22,375)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 9(Th8) – Arms

by Rupe | Sep 8, 2011 | Fitness

Narrative: (115min)
Really good morning cardio and mid-day lift.  For the first time in a while I was able to get through my entire session without any major deficit in my lifts. Pushing hard right now, feeling food.

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: 61 mins
Distance: 4.5
Calories: 1030
Crunches: 650

Tracker
Total Distance: 203.49 miles (Goal 400/196.51 remain) *
Total Calories: 53,559 (Goal 80,000/26,441 remain) *
Total Crunches: 2625 (Goal 25,000 / 22,375)

Good livin’…keep movin’!
-R-