by Rupe | Feb 28, 2011 | Fitness, Journal, Workout Log
Test Day – Phase 1: (1January – 26February 2011)
– Time Period: 8 weeks
– Weight: 182 (current) –> 175lbs (Between 175 and 177lbs)
– Elliptical Caloric burn: 250 calories in 12 minutes (Only 192 within time)
– Total Mileage: 200 miles (completed – 203.93!)
– Total Calories: 40,000 (completed – 40,027!)
– Pushups: 101 (2 minutes)… (Only completed 70 within time)
– Crunches: 120 (2 minutes)… (Did 100, but only complete 80 within time)
– Total Pushups: 8000 (Not considered for this time period, started late)
All in all I attained 50% of overall goals, still have quite a bit of work to do. Â I feel as though my natural body weight needs to be around 177. Â I will do a slight modification on my Phase II. Â I am also taking a couple days off, sort of ( I will still do pushups and situps, runs etc) until I get back to the states.
by Rupe | Feb 27, 2011 | Fitness, Journal, Workout Log
Rest day for final Phase 1 test !
Good livin’…keep movin’!
-R-
by Rupe | Feb 26, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 39 on Lambada program and Day 57 on the “Pathâ€. Awesome workout  and end of first phase – met all the necessary number that I set out to attain.  I will take a rest on Saturday and then take my test for on Sunday. PHASE I COMPLETE!
Workout: Day 57 (S26) (Upper Body II) – 2.25hr(134mins)
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 70,70,70 (2nd@15)
Flat flyes: 3@12 reps,1->fail: 30,30,30 (2/3@15)
Shoulder
Punch: 2@ 12reps, 1->fail:20,20,20
Overhead Shoulder Press: 2@ 12reps, 1->fail: 30,30,30
Sit/Stand Shrugs: 3x 12@60
Triceps
Lying Press: 2@12 reps,1->fail: 30,30,30 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 120,120,120
Bench Dips: 3@12 reps,1->fail:15,15,20
Cardio:
Elliptical: 65
Distance: 8.4miles
Calories: 1490
Tracker
Total Distance: 203.93 miles (Goal 200/0.00 remain)
Total Calories: 40,027 (Goal 40,000/0 remain)
Total Pushups: 4160(Goal 10,000)
Additional:
Weight: 177.6 Â / BMI: 28 (Ideal 19-25) Â / Body Fat: 19% (Excellent 17.5-20.5%)
I used the Biomeasure system to calculate the above.
Good livin’…keep movin’!
-R-
by Rupe | Feb 25, 2011 | Fitness, Journal, Workout Log
Rest Day: Â Normal weekly downtime
by Rupe | Feb 24, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 37 on Lambada program and Day 55 on the “Pathâ€. Really good workout. Eating is not doing too well lately.  The last few inches in ripping is hard as heck….really tough.
Workout: Day 55 (Upper Body I) – mins
Back, Biceps and Cardio (1min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,70,70
Underhand Pulldown: 2 @10reps,1->fail:115,115,110
Hyperextension: 2x 15reps, 1->fail:35,45,35@
Oblique Bends: 3×25@45
Biceps:
Alternate Dumbbell Hammer Curl: 4x 15@,25 (during cardio)
Preacher Curl:2x 12reps, 1->fail:40,30,30
Cardio/Pushups:
Elliptical: 45min
Distance: 4.85miles
Calories: 906
Push-ups: 100
Tracker
Total Distance: 195.53 miles (Goal 200/4.47 remain) *
Total Calories: 38,537 (Goal 40,000/1,463 remain) *
Total Pushups: 4160(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 24, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 36 on Lambada program and Day 54 on the “Pathâ€. Really kick-up the weights a notch…got a pretty good cardio from this workout, especially with the dumbbell squats.  Forgot my watch, but remembered my iPod today.
Workout: Day 54(W23) (Lower Body) – 60mins
Legs and ABS (60 sec rest)
Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 2x12reps, 1->fail: 240,250,280@15
Extensions: 2x12reps, 1->fail: 120,120,120@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 65,65,65
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Lying Crunches: 150 |
Raised Leg crunches: 50
Side Obliques: 200 (100 each side)
Cardio:
Elliptical: 30 min
Distance: miles
Calories: 500 est
Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,631 (Goal 40,000/2,369 remain) *
Total Pushups: 4060(Goal 10,000)
Good livin’…keep movin’!
-R-
