by Rupe | Aug 12, 2011 | Fitness
Felt relatively good; sitll having a bit of nagging pain in right bicep and left wrist. At any rate, really good workout. Unlike last week deadlifting 180 with some struggle, this week was much easier. I definitely felt much stronger. I have to be careful here though I don’t want to increase too fast, body might break.   Â
Workout: Day 59 (F12/Upper Body II) – 50mins/1min rest
Pull down (close grip) 2×12 @ 130,140
Pull down (wide grip) 2×12, 8Â @ 130,140
Deadlifts – 2×12,12 @ 180, 180 (*) o’yeah!!
Hammer Machine 1 – 2x 10 @90, 110
Hammer Machine 2 – 2×10 @90,110
One arm DB rows 3×12 @ 60,65,70
Barbell Bentover Rows – 10@110
DB Shrugs 1×12 – 60lbs
Smith Machine Shrugs – 2×15 @ 110,110lbs
Smits Machine Reverse Shrugs – 2×15 @ 110lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 2×12 @ 20lbs (2x10s) – got to hold back until biceps are healed.
Barbell Curl – 1 @12 (Long Bar with 10s) – wanted to do more, but I got a twitch in my upper rear delt.
Standing DB Curl 2×12 – 20lbs – used to supplement other bicep movements
Cardio: 60 mins
Distance: 5.0
Pushups: 0 (at least 50 per day)
Calories: 500
Tracker
Total Distance: 159.69 miles (Goal 250/90.31 remain) *
Total Calories: 40,994 (Goal 50,000/9,006 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Aug 11, 2011 | Fitness
Really awesome cardio/abs day. Unlike last week, the intensity and reps were up; felt really good. Felt really good coming back from a lackluster last week. Having a bit of pain in left wrist from bicep curls last week, as well as a nagging hum in my right bicep. Will just have to watch them.
Workout: Day 58 (Th11/Cardio-Abs) – 90mins/1min rest
Obliques – 100 (w 45lbs)
Leg Lifts – 100
Reverse Crunches – 100
Lying Crunches – 100
Lying Left Crunch – 100
Lying Right Crunch – 100
Cardio:Â 60 mins
Distance: 5.0
Pushups: 0 (at least 50 per day)
Calories: 1100
Tracker
Total Distance: 159.69 miles (Goal 250/90.31 remain) *
Total Calories: 40,494 (Goal 50,000/9.506 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Aug 10, 2011 | Fitness
Sort of a mixed workout in so many ways. Started out relatively strong as usual and got pretty tired towards the end.  Â
Workout: Day 57 (W10/Upper Body I) – 61mins/1min rest
Bench press 3×12,10,10 (45s,70s,80s)
Incline press 3×10,10,10 (45,45,45)
Smith’s Close Grip Presses – 3×12 (45s)
Chest Press Machine Incline – 3×12 (70s)
Chest Press Machine Decline – 3×12 (70s)
Decline press 3×12 (45,45,45)
Front Military Press 1×12 (45)
Bench Dips 1×25
Push Down 3×12 (110,110,110) + 8s from 100 – 40
Pec-Rear Delt 3×12 (70,100,100)
Fwd Str Arm Push Down 3×12 (70)
Forward Arm Raises – 1×10 (15)
Punches – 2×15 (15lbs)
Bent-over Lateral – 3×12 @15
Cardio:Â 17 mins
Distance: 2.15
Pushups: 0 (at least 50 per day)
Calories: 748
Tracker
Total Distance: 154.69 miles (Goal 250/95.31 remain) *
Total Calories: 39,394 (Goal 50,000/10,606 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Aug 8, 2011 | Fitness
Really good leg workout. Minimize number of movement per body part, so I was able to complete without a total meltdown at the end. Lifted a bit too hard on straight-leg deadlift, felt a little twinge and had to pull back some. Finished up with a 20 min eliptical.Â
Workout: Day 56 (M8/Lower Body) – 61mins/1min rest
Hack Squat 3×15 @ 360
Smith’s Squat 3×12 @ 150,160,180
Stiff-Legged Dead lift 3×12,10,10@ 180,180,180
Seated Leg Extension 3×15 @ 135,135,135
Hamstring curl – 3×12,12,12,6@100,90,80, (70-40)lbs
Seated Calf-raise 4×15 @ 90 (2×45’s)
Cardio: 20 mins
Distance: 2.10
Pushups: 0 (at least 50 per day)
Calories: 800
Tracker
Total Distance: 152.54 miles (Goal 250/97.46 remain) *
Total Calories: 38,646 (Goal 50,000/11,354 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Aug 4, 2011 | Fitness
Awesome workout today. Â Felt really strong to start off and lasted pretty good all the way through. Â Faded a bit to the end, especially on my second lift for biceps. Â Overall, however, it worked okay today. Â Also finished off with a 30 minute elliptical…look at my burn – 1266…heyyy….holla!
Workout: Day 55 (Th4/Upper Body II) – 90mins/1min rest
Pull down (close grip) 3×12  @ 120,130,140
Pull down (wide grip) 1×12 @ 110
Deadlifts – 3×12,10,10 @ 160, 180, 180 (*) o’yeah!!
One arm DB rows 3×12 @ 60,65,70
Barbell Bentover Rows – 10@110
DB Shrugs 1×12 – 60lbs
Smith Machine Shrugs – 3×15 @ 110,90,90lbs
Smits Machine Reverse Shrugs – 3×15 @ 90lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 1×12 @ 40lbs (2x20s)
Barbell Curl – 12 @12,12,12 (Long Bar with 10s)
Standing DB Curl 3×12 – 20lbs
Cardio: 30 mins
Distance: 3.06
Pushups: 0 (at least 50 per day)
Calories: 1266
Tracker
Total Distance: 150.44 miles (Goal 250/99.56 remain) *
Total Calories: 37,846 (Goal 50,000/12,154 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Aug 3, 2011 | Fitness
Sort of a soft abs day. Â Did add quite a few reps, but the intensity was not typical. Â I kinda sense a bit of sluggishness creeping into my game. Â A part of it has to do with being out for a week, but I need to kick it up a notch, bearing in mind that I am coming off of an injury; the last thing I want to do now is go right into another injury.
Workout: Day 54 (W3/Cardio-Abs) – 60mins/1min rest
Obliques -Â 100 (w/35/45lbs)
Leg Lifts – 100
Lying Crunches – 50
Lying Left Crunch – 50
Lying Right Crunch – 50
Cardio: 30 mins
Distance: 3.20
Pushups: 0 (at least 50 per day)
Calories: 800
Tracker
Total Distance: 147.38 miles (Goal 250/102.62 remain) *
Total Calories: 36,580 (Goal 50,000/13,420 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
