Rupe’s Year of the Body: PhII-Day 39(Th23)

by Rupe | Jun 23, 2011 | Fitness

Went easy on legs today although it should have been a cardio session; instead I focused on working my abs.  I spent only about 10 mins on the elliptical.  Weight crept up a bit this week since I have been eating a bit more than I usually do.  I will just have to hit the cardio a bit more. 

Workout: Day 39 (Th23/Cardio-Abs) – 45mins/1min rest
Obliques – 75
Reverse Machine – 50
Reverse Lying – 50
Lying Crunches – 50
Left Curl – 50
Right Curl – 50
Total – 325

Cardio: 10mins
Distance: 0.9
Pushups: 0 (at least 50 per day)
Calories: 450

Tracker
Total Distance: 107.42 miles (Goal 250/142.58 remain) *
Total Calories: 26,139 (Goal 50,000/23,861 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 38(W22)

by Rupe | Jun 22, 2011 | Fitness

Really all-around good workout.  I didn’t feel as tired at the end as I have recently.  My eating has gotten much better.  I feel like I had enough fuel in the tank to get a good workout in.  I might need to pull back on the Pull-downs to improve on my form and technique so I can get good gains. 

Workout: Day 38 (M13/Upper Body II) – 62mins/1min rest
Pull down 1×15,15,15 (140,140,140) 
Deadlifts – 15 @ 140
One arm DB rows (70,70,70)
Barbell Bentover Rows – 15@110
Smits Machine Shrugs – 3×15 @ 110lbs
Smits Machine Reverse Shrugs – 2×15 @ 110lbs
Seated Shrugs – 3×15@90,110,110
Preacher Curl – 1×12 @ 30lbs (2x15s)
Barbell Curl – 10 @ (Long Bar with 10s)
Barbell Reverse Curles – 10@ (Just Long Bar)
Short Barbell Curl 1×12,10,10 @ 10lbs
DB Curl 1×12,12 – 25,25,25lbs

Cardio: 20mins
Distance: 3.0
Pushups: 0 (at least 50 per day)
Calories: 700

Tracker
Total Distance: 106.52 miles (Goal 250/142.48 remain) *
Total Calories: 25,689 (Goal 50,000/24,311 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 37(T21)

by Rupe | Jun 21, 2011 | Fitness

Pretty good cardio day.  Also had a great push up day as well.  I am closing in on 50% of my caloric burn goal.  Will do a measure-up this weekend.  Still feel pretty good all-around.  I also need to kick up my ab routine.  Will be working on that over the next few weeks.  

Workout: Day 37 (T21/Cardio) – 65mins
Elliptical: 60mins
Distance: 5.0
Abs: 0
Pushups: 200
Calories: 1050

Tracker
Total Distance: 103.52 miles (Goal 250/145.48 remain) *
Total Calories: 24,989 (Goal 50,000/25,011 remain) *
Total Pushups: 1,755 (Goal 10,000 / 8,245)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 36(M20)

by Rupe | Jun 20, 2011 | Fitness

Probably one of the best workout day I have had recently.  I felt strong through the entire workout.  I had a yogurt and an energy before heading out to the gym…that might be the trick.  In addition, as I have been doing the last few upperbody workout, I went for a 30min Elliptical hit at high intensity.   I continue to maintain my weight goal, workout are going well, and I generally feel great about life…oohyeahhh!!! .

Workout: Day 36 (M20/Upper Body I) – 81mins/1min rest
Bench press 1×12,10,10 (70,75,75)
Incline press 1×12,10,10 (45,50,50)
Front Military Press 1×12,10,10 (40,40,40)
Bench Dips 3×15
Push Down 3×12 (130,140,140) + 3×25@60
Forward Arm Raises – 3×15 (15lbs plates) – can substitue DB punch
Bent-over Lateral – 3×15

Cardio: 30mins
Distance: 4.0
Pushups: 0
Calories: 1235

Tracker
Total Distance: 98.52 miles (Goal 250/151.48 remain) *
Total Calories: 23,939 (Goal 50,000/26,061 remain) *
Total Pushups: 1,555 (Goal 10,000 / 8,445)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 35(F17)

by Rupe | Jun 17, 2011 | Fitness

Great mix-workout day.  Started off with group P/T this morning at 0700.  Did the new Navy Fitness Regime.  I will attached the parts below.  After about 30 mins on that, we broad for a 1.25 mi run.  I ran to the gym and then rode the elliptical for another 15mins.   All-around great workout. 

Workout: Day 35 (F17/Cardio) – 60mins
Road Run : 15mins
Elliptical: 15mins
Distance: 2.25
Pushups:  20
Calories: 800

Tracker
Total Distance: 94.52 miles (Goal 250/155.48 remain) *
Total Calories: 22,704 (Goal 50,000/27,296 remain) *
Total Pushups: 1,555 (Goal 10,000 / 8,445)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 34(Th16)

by Rupe | Jun 16, 2011 | Fitness

Pretty strong workout again.  But I keep running out of gas by the end of my routine.   All around pretty good workout.   Went heavy on hack again – this time I have press 400lbs for the first time.  I have also started extending the numbers of my reps.  I think Iwill taper off in increasing weight here and start increasing reps instead.

Workout: Day 34 (Th16/Lower Body) – 61mins/1min rest
Hack Squat 1×12,12,12 (400,400,400)
Regular Squats (Smith’s Machine) 1×12,12,12 @ 130, 130,130 (45’s+20s)
Seated Leg Extension 1×12,12,12 (150,150,150)
Standing Weightless Squats – 3x 15
Walking Lunges 3×12 (30,35,35) (not scheduled for this event)
Smiths Machine Stiff-Legged Dead lift 1×12,12,12 @ 150, 150,150 (45’s+25s, +5s)
Lying Leg Curl 1×12,12  (110,110,110) – only did 2x sets here
Seated Calf-raise 3×20 110 (2×45’s+20)
Hack Squat Calf Press 3×20 (360)
Cardio: 15 mins
Distance: 1.1 (took it very easy)
Pushups: 0
Calories: 800

Tracker
Total Distance: 92.27 miles (Goal 250/157.73 remain) *
Total Calories: 21,904 (Goal 50,000/28,096 remain) *
Total Pushups: 1,535 (Goal 10,000 / 8,465)

Good livin’…keep movin’!
-R-