by Rupe | Aug 1, 2011 | Fitness
Took a week off from the gym, but it is game-on again. Â Had a pretty low key work out today…did not try to overwork. Â Hit the upper body and then get a quick elliptical time. Â I will just have to work my way into the week.
Workout: Day 53 (M1/Upper Body I) – 60mins/1min rest
Bench press 3×12,10,10 (45s,70s,80s)
Incline press 3×10,10,10 (45,45,45)
Decline press 3×12 (45,45,45)
Front Military Press 3×12 (40,40,40)
Bench Dips 3×25
Push Down 3×12 (120,120,120) + 5s from 110 – 40
Pec-Rear Delt 3×12 (70,100,100)
Fwd Str Arm Push Down 3×12 (70)
Forward Arm Raises – 3×10 (10,20,20)
Bent-over Lateral – 3×12 @15
Cardio: 24 mins
Distance: 2.06
Pushups: 0 (at least 50 per day)
Calories: 682
Tracker
Total Distance: 144.18 miles (Goal 250/105.82 remain) *
Total Calories: 35,780 (Goal 50,000/13,538 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Jul 31, 2011 | Fitness
For decades, the dumbbell curl has been helping us build bigger biceps—but it also seems to have stripped us of our imagination. After all, how often do you try a new variation of this classic arm exercise? If it’s not every 4 weeks, then you need to shake up your workout to achieve faster results. Start today with this simple guide from The Men’s Health Big Book of Exercises.
By mixing and matching any of the five hand positions and five body positions described here, you can instantly create 25 different versions of the curl. The upshot: You’ll never run out of new ways to build your biceps.
Continue reading the full article…
by Rupe | Jul 29, 2011 | Fitness
Well, not really….
So last Friday, at command PT we had soccer on the menu.  Being a fervent  soccer fan myself, I just could not wait to get out there and show a few moves from by old bag of tricks.
Well my friend, I did make a valiant attempt, heck the great Pele would even be proud of me, but then Mr. Reality came knocking; and while the good ol’ body did not want to listen, there was no keeping Mr. Reality’s check at bay. Â So if you read my post of a week ago, you would have learned that I sprained my left upper leg, both thigh and hamstring, and was laid up for the entire weekend with alternating hot and cold compresses.
Coming out of the weekend, I was hoping that I would feel fine to continue my daily workout, but suffice it to say…that was not even near possible.; as a result, I decided to take the whole week off – you know,  get the  body back to good,  and while at it keep out of the heat.  Damn its been hot these last few day.
So tomorrow (Saturday) Â I will go for a light run around my neighborhood to get the muscle back up, nothing stressful and then back to the weights on Monday. Â Wish me luck.
by Rupe | Jul 27, 2011 | Fitness, Health-Wellness-Sex, Inspiration
The world can be a beautiful place, full of possibilities and life. You can feel invincible and in control. But it’s not always like that, is it? The world can also be a stressful, upsetting, confidence-crushing place. At times, it seems like even something as clear-cut as weight loss is harder than it really needs to be. Is it worth the trouble, you ask. Why am I banging my head against the wall? Is it really doing any good?
You’re darned right it is!
When life and your mind are full of troubles, when things seem out of control, you’ve got to take control of what you can. When confidence is low, that’s exactly when you need to be at your healthiest, your strongest, your most energetic. There’s no better time to create your own little corner of sanity and positive feeling. The best way you can do that is to stick with those small daily weight loss goals.
Continue reading…
My Comments:
Really inspiring article, not just for challenges with weight loss, but for all types of life challenges in general. I see myself in the story about the frog…this is a must read!
by Rupe | Jul 22, 2011 | Fitness
 So today I decided to play a bit of soccer, in lieu of my typical workout. Now, this is the first time I have played soccer in quite a while and it was sort of ok. Why sort of?…well, I have had pretty tight upper left leg muscles for some time now, and have been meaning to go get a deep tissue massage to work out the knots. Â
Well, I did not get around to it, and so today I pulled my upper thigh muscles. Yep, it  was quite silly of me in doing this. No only have my left muscles been buggin’ me, today I did not even get a good stretch before getting on the pitch.Â
At any rate, I hit it with an icepack, took some motrin and then I will try to get a pretty deep massage later.  Needless to say I will have to take it easy on the leg this weekend and rest it up.
Workout: Day 52 (F22/Soccer) – 60mins
Squats no weights -Â 40
Situps – 20
Jumping Jacks – 20
Mountain Climbers – 20
Crunches – 40
Leg Lifts – 20
Bicycle – 20
Windmill – 20
Pushups:Â 25Â
Distance: 1.5
Calories: 548
Tracker
Total Distance: 142.12 miles (Goal 250/107.88 remain) *
Total Calories: 35,780 (Goal 50,000/14,220 remain) *
Total Pushups: 1,880 (Goal 10,000 / 8,120)
Good livin’…keep movin’!
-R-
by Rupe | Jul 21, 2011 | Fitness
Well, kind of a soft cardio/abs workout I must admit. I really did not commit to this workout, but I did get in a pretty good cardio portion though. I will have to workout through the weekend to make up for a lackluster week. I am in a pretty good maintenace phase right now; I feel pretty good about my body, my diet, and generally all things. I thank the Creator for all things and I ask for health strength and guidance in life.Â
Workout: Day 51 (Th21/Cardio-Abs) – 60mins/1min rest
Obliques -Â 100 (w/40lbs)
Leg Lifts – 60
Lying Crunches – 60
Lying Left Crunch – 60
Lying Right Crunch – 60
Distance: 6.62
Pushups:Â 100 (at least 50 per day)
Calories: 989
Tracker
Total Distance: 140.62 miles (Goal 250/109.38 remain) *
Total Calories: 35,780 (Goal 50,000/14,220 remain) *
Total Pushups: 1,855 (Goal 10,000 / 8,145)
Good livin’…keep movin’!
-R-
