Rupe’s Year of the Body: PhII-Day 46(M11) – LB

by Rupe | Jul 11, 2011 | Fitness

Since I worked out over the weekend, I felt pretty sore for today’s workout.  From the first rep to the last it was not really a struggle, but the soreness did prevent me from pushing to the hilt.  Did not bulk push today; in fact, most of my weight was well down.  No worries though, I will kick it in for next lower body.

Workout: Day 46 (M11/Lower Body) – 61mins/1min rest
Hack Squat 3×15 @ 270
Stiff-Legged Dead lift 1×12,6,10 @ 140, 140,140 (45’s+25s)
Seated Leg Extension 1×15,25,15 (150,70,150) added several additional burnout reps
Weightless Squats 3×25
Hamstring curl – 3×15 (60lbs)
Seated Calf-raise 3×20 90 (2×45’s)
Hack Calf Press 3×15 (270lbs)

Cardio: 20 mins
Distance: 2.75
Pushups: 0 (at least 50 per day)
Calories: 800

Tracker
Total Distance: 124.90 miles (Goal 250/125.10 remain) *
Total Calories: 31,991 (Goal 50,000/18,009 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Ouch! Avoiding the Aches and Pains

by Rupe | Jul 11, 2011 | Fitness

Exercise beginners usually try to make up for lost time by going all out their first week. The result? Injury or intense soreness. Pain does not necessarily mean gain.

Many injuries occur at joints, where bones meet and provide motion. An enormous amount of stress and constant pressure are put on your joints, even from everyday activities, especially if you have added weight. Just as you wouldn’t expect your house to handle the wear and tear without strong beams, your body won’t handle the stress without stronger muscles. Lower back pain, hip pain, shin splints, shoulder injuries, knee pain, tight calves – all can be avoided with a warm-up and proper stretching, along with a little strength exercising.  Continue…

Moderation in All Things

by Rupe | Jul 10, 2011 | Fitness

At a deeper level, moderation is a commitment to balance and wholeness. It is rooted in the recognition that each person has many different (and often competing) needs, desires, abilities, and goals. Living up to your full potential means finding ways to incorporate all of them into your decision-making processes and choices.
Continue…

My Comments:
Really good article.  I have really come to believe in this idea of moderation.  I think, however, that before you get to the point where you can practice moderation, one has to take drastic steps to break the destructive dieting cycle.  So, if you are 300lbs, you need to embark upon a massive weight loss goal and then start to take gradual moderation steps to continue on the road.

Rupe’s Year of the Body: PhII-Day 45(Su10) – C/PU

by Rupe | Jul 10, 2011 | Fitness

Like the run yesterday with Marcus, decided to take out the entire family this morning.  We got out there about 1000 hrs and ran for about 30 mins.  The got pretty hot really quickly…it was also pretty humid as well.  Way to go family…good job.

Workout: Day 45 (Su10/Cardio-PU) – 30mins

Cardio: 30 mins
Distance: 2.25
Pushups: 100 (at least 50 per day)
Calories: 429

Tracker
Total Distance: 122.15 miles (Goal 250/127.85 remain) *
Total Calories: 31,191 (Goal 50,000/18,809 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 44(S9) – Full

by Rupe | Jul 9, 2011 | Fitness

Since I missed my leg workout yesterday, I decided to do a full body workout this morning.  In fact, it is  Pretty good all-around workout. The weird thing about the workout was

Workout: Day 44 (S9/Full) – 55mins/1min rest
DB Press – 3×12 @ 70lbs
DB Row – 3×12 @ 40lbs
DB St. Leg – 3×12 @ 35lbs
DB Squats – 3×12 @ 35lbs
DB Biceps – 3×12 @ 20
Db Triceps – 3×12 @ 20,30,20
DB Shrugs – 3×15 @ 40lbs

Cardio: 25mins
Distance: 2.25
Pushups: 0 (at least 50 per day)
Calories: 1167

Tracker
Total Distance: 119.90 miles (Goal 250/130.10 remain) *
Total Calories: 30,762 (Goal 50,000/19,238 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 43(Th7) – C/A

by Rupe | Jul 7, 2011 | Fitness

Awesome cardio/Abs session. Eating was ok, pretty good elliptical session, and hyped up obliques.

Workout: Day 43 (Th7/Cardio-Abs) – 62mins/1min rest
Obliques – 100 (w/40lbs)
Reverse Machine – 50
Flutter kicks – 50
Lying Crunches – 100
Lying Left Crunch – 100
Lying Right Crunch – 100

Cardio: 30mins
Distance: 3.3
Pushups: 0 (at least 50 per day)
Calories: 1015

Tracker
Total Distance: 117.65 miles (Goal 250/132.35 remain) *
Total Calories: 29,595 (Goal 50,000/20,405 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-