Rupe’s Year of the Body: PhII-Day 42(W6) – UB2

by Rupe | Jul 6, 2011 | Fitness

After quite a bit of time away from the gym over the July 4th weekend.  I felt pretty good, although it was not optimum.   Really all-around good workout. I didn’t feel as tired at the end as I have recently.

Workout: Day 42 (W6/Upper Body II) – 78mins/1min rest
Pull down 1×10,10,10 (130,140,150)
Deadlifts – 3×12 @ 160
One arm DB rows (70,70,70)
Barbell Bentover Rows – 10@110
Smith Machine Shrugs – 3×15 @ 110lbs
Smits Machine Reverse Shrugs – 2×15 @ 110lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 1×12 @ 40lbs (2x20s)
Barbell Curl – 10 @ (Long Bar with 10s)
 Short Barbell Curl 1×12,10,10 @ 10lbs
DB Curl 1×12,12 – 25,25,25lbs

Cardio: 15mins
Distance: 1.33
Pushups: 0
Calories: 1015

Tracker
Total Distance: 114.35 miles (Goal 250/135.65 remain) *
Total Calories: 28,580 (Goal 50,000/21,420 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Men's Top 5 Gut-Busting Diet Mistakes

by Rupe | Jun 30, 2011 | Fitness

You tell yourself you are putting in the work to slim down your midsection, but the mirror is telling you something entirely different  There’s your belly, hanging over your belt. What’s that about?

Before you just forget the belt, remember that there’s more at stake than looking buff. Excess belly fat can tag along with a laundry list of chronic conditions, including heart disease, diabetes, and high blood pressure. Read more…

Rupe’s Year of the Body: PhII-Day 41(W29) – UB1

by Rupe | Jun 29, 2011 | Fitness

Really good workout although I got pretty tired to the end.  Unlike the last upper body day, I did not have an energy bar like the last.  My 30 minute elliptical was at moderate pace.  Focusing a bit on upping my reps on the exercise and upping my cardio burn…staying out of the anerobic level.   

Workout: Day 41 (W29/Upper Body I) – 81mins/1min rest
Bench press 3×12 (75,75,75)
Incline press 3×12 (50,50,50)
Front Military Press 3×12 (40,40,40)
Bench Dips 3×25
Push Down 3×12 (140,140,140) + 3×25@70
Forward Arm Raises – 3×12 (20lbs plates) – can substitue DB punch
Bent-over Lateral – 3×12 @15

Cardio: 30mins
Distance: 3.85
Pushups: 0
Calories: 826

Tracker
Total Distance: 113.02 miles (Goal 250/136.98 remain) *
Total Calories: 27,565 (Goal 50,000/22,435 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

10-Second Health Tips to Live Stronger, Longer

by Rupe | Jun 27, 2011 | Fitness

You’re a busy man—you have fat to burn, muscle to build, beer to drink, and, oh yeah, work. So we’ll keep this short: You don’t have to make big changes in your life to make a big difference in your health. Little things can mean the difference between having a heart attack at 40 and living to see your great-grandkids.

These 12 disease-fighting tricks may seem insignificant because they take almost no time to do, but they’ll make you healthier, slimmer, and stronger so you live better and longer.   Read more….

Rupe’s Year of the Body: PhII-Day 40(M27) = LB

by Rupe | Jun 27, 2011 | Fitness

I put off this workout from last Friday because I did not bring my workout clothes.  No worries though, I felt pretty good.  I went up slightly on the lying hack, but stayed pretty constant otherwise.  Also, I upped the number of reps some.  I will be increasing my rep count to tone muscle and and continue to get rip.

Workout: Day 40 (M27/Lower Body) – 72mins/1min rest
Hack Squat 1×12,12,12 (360,410,410)
Smiths Machine Stiff-Legged Dead lift 1×15,15,15 @ 140, 140,140 (45’s+25s)
Seated Leg Extension 1×12,15,15 (150,110,110) added several additional burnout reps
Hamstring curl – 3×15 (60lbs)
Seated Calf-raise 3×20 90 (2×45’s)
Standing Calf Press 3×15 (110)

Cardio: 20 mins
Distance: 1.75 (took it very easy)
Pushups: 0
Calories: 600

Tracker
Total Distance: 109.17 miles (Goal 250/140.83 remain) *
Total Calories: 26,739 (Goal 50,000/23,261 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-