Rupe’s YoB: Phase III-Day 3(W31) – Legs

by Rupe | Aug 31, 2011 | Fitness

Narrative: ( Total Time – 115mins)
Went pretty hard.  Had a really great time working through most of the workout, but started to weaken by the end.  Legs always seem to take the most out of me.   Did not complete my Leg curls, Standing Calves and all my abdominals…too exhausted.  I will make up for it tomorrow.

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 25 reps
2. Hanging Leg Raises – 2 sets of 25 reps
3. Lying Left  Crunches – 4 sets of 25 reps

Cardio: 60 mins
Distance: 4.0 (4.0 + 0.0) – Morning Walk only
Calories: 1012
Crunches: 75

Tracker
Total Distance: 177.49 miles (Goal 400/222.51 remain) *
Total Calories: 45,971 (Goal 80,000/34,029 remain) *
Total Crunches: 575 (Goal 25,000 / 23,975)

Good livin’…keep movin’!
-R-

 

-R-

Rupe’s YoB: Phase III-Day 2(T30) – Cadio

by Rupe | Aug 30, 2011 | Fitness

Narrative: (60 mins)
Light cardio walk in the morning.  Intended on doing legs later on during the day, but got caught up with a whole bunch of other things.  Will do legs tomorrow.

Cardio:
Distance: 4.0 (2.50 + 0.0)
Crunches: 0
Calories: 567

Tracker
Total Distance: 173.49 miles (Goal 400/226.51 remain) *
Total Calories: 44,959 (Goal 80,000/35,041 remain) *
Total Crunches: 500 (Goal 25,000 / 24,500)

Good livin’…keep movin’!
-R-

Rupe’s YoB: Phase III-Day 1(M29) – Arms

by Rupe | Aug 29, 2011 | Fitness

Narrative:
This is the first execution of the new workout routine that will mark the third phase of Year of the Body.  These routines will take me through the end of the year.  The major focus will be to increase cardio and shaping of my body.  Notice the high number of reps.  I have lowered the weights and increase the reps tremendously; that will allow the muscle to get toned. I have also increased or extend my overall tracker. 

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
2. Hanging Leg Raises – 4 sets of 25 reps
3. Lying Left  Crunches – 4 sets of 25 reps
4. Lying Center Crunch – 4 sets of 25 reps
5. Lying Right Crunch – 4 sets of 25 reps

Cardio: 75 mins
Distance: 4.0 (2.50 + 1.50)
Crunches: 500
Calories: 1651

Tracker
Total Distance: 169.49 miles (Goal 400/230.51 remain) *
Total Calories: 44,392 (Goal 80,000/35,608 remain) *
Total Crunches: 500 (Goal 25,000 / 24,500)

Good livin’…keep movin’!
-R-

How Fast Should You Do a Pushup?

by Rupe | Aug 28, 2011 | Fitness

Want a bigger chest? Drop to the floor—fast. Researchers discovered that performing pushups as quickly as you can is one of the best ways to build explosive upper-body strength, according to The Journal of Strength and Conditioning Research. This pushup method was more effective than doing plyometric pushups (think: clapping between each pushup), and fall pushups, where you drop from a kneeling position and try to push your way back up to the starting position.

So why does this move trump other pushup techniques? Take a look at a vertical jump: “If you do a quick knee bend before jumping, you’ll always jump higher than if you don’t,” explains N. Travis Triplett, Ph.D., one of the study’s researchers. The same type of action occurs when you do pushups as fast as possible. Dropping your chest down toward the ground and then pausing for only a moment will enhance the motion of pushing yourself back up—and ultimately help you build more explosive strength, says Triplett.

To put up a great front, Hartman suggests doing 3 sets of 6 to 8 repetitions at maximum speed, resting 3 to 5 minutes between sets. Increase the number of sets and reps over time. Do this one to two times a week.

Want an entire sleeve-busting routine to follow? Redesign your upper body using this cutting-edge muscle plan.

Source: Men’s Health

Rupe’s Year of the Body: PhII-Day 61(Th25) – UL

by Rupe | Aug 25, 2011 | Fitness

Still giving arms a bit of rest. Did a mix of upper and lower body.  Felt pretty strong…I will need to settle down and get back on track next week.

Workout: Day 61 (Th25/Upper/Lower Body ) – 60mins/1min rest
Chest Press Machine Incline – 3×12 (90s)
Chest Press Machine Decline – 3×12 (70s)
Bench Dips 3×25
Bicep Curls (just long bar) – 10x
Hack Squats – 3×12 @270
Seated Calf Raises – 3×25 @ 90
Weightless Squats – 25x
Mixed Shrugs – 3×15 @ 140

Cardio: 30 mins
Distance: 2.50
Pushups: 0 (at least 50 per day)
Calories: 747

Tracker
Total Distance: 165.49 miles (Goal 250/84.51 remain) *
Total Calories: 42,741 (Goal 50,000/7259 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 60(M22) – C/A

by Rupe | Aug 22, 2011 | Fitness

Ok cardio workout.  I have not really pushed my workout now for a week; in fact, I did not do anything all of last week because I giving my arms (left wrist and right bicep) a chance to fully recuperate.  I will continue to watch both, but I will definitely keep my cardio up for this week.   

Workout: Day 60 (M22/Cardio-Abs) – 61mins/1min rest
Obliques – 100 (w 45lbs)
Leg Lifts – 100
Reverse Crunches – 100
Leg Hikes – 100
Lying Crunches – 100
Lying Left Crunch – 100
Lying Right Crunch – 100

Cardio: 30 mins
Distance: 3.3
Pushups: 0 (at least 50 per day)
Calories: 1000

Tracker
Total Distance: 162.99 miles (Goal 250/87.01 remain) *
Total Calories: 41,994 (Goal 50,000/8,006 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)

Good livin’…keep movin’!
-R-