by Rupe | Feb 5, 2011 | Fitness, Journal, Workout Log
Off Day: A day of total rest and relaxation from exercising, although I still have to go to work. Last week was pretty productive. I feel much stronger now, going into week 6.  Over the next 2 weeks (6 and 7) and I will work on ripping – this means some serious cardio, especially intervals. I will work on 45min intervals 3x per week and long cardio 3 times per week.   Eating still pretty good…sleeping still a bit crappy.Â
“Good livin’…keep movin!â€
-R-
by Rupe | Feb 4, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 20 on Lambada program and Day 35 on the “Path”. Really good workout today…felt relatively strong; compare to yesterday, today was like a new day.  Gym was pretty crowded took me longer than I really wanted to spend in there.  Tomorrow is gonna be a 90 min cardio sculpting day.
Workout: Day 35(4) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 55,55,55@12
Bench Flyes: 2@12 reps,1->fail: 20,20,20@15 – pretty deep reps
Shoulder
Dumbbell Shrugs:2@12 reps,1->fail: 55,55,55@12
Dumbbell Front Raises: 2@12 reps,1->fail:15,15,15
Dumbell Punches: 2@12 reps,1->fail:15,15,15
Triceps
Bench Dips: 2@12 reps,1->fail: 12,12,12
Lying Dumbbell Tricep Extension:3@25 reps @ 20
Tricep Pressdown: Â 2@12 reps,1->fail:80,80,80@12
Cardio:
Elliptical: 30 min
Distance: 2.51 miles  (high resistance – climbing)
Calories: 933
Tracker
Total Distance: 118.21miles (Goal 200/81.79 remain)
Total Calories: 25,513 (Goal 40,000/14,487 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 3, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 19 on Lambada program and Day 34 on the “Path”. Felt sort of tired today, but 2 days to go before a rest day on the 5th. At any rate I am pretty much on schedule to hit my 8 week numbers. I really feel pumped about the way things are going with me right now.Â
Workout: Day 34(3) (Upper Body I) – 69min
Back, Biceps and Cardio (2min rest)
Back:
Bent Over Barbell Row: 2 @12 reps,1->fail:50,60,60@
Underhand Pulldown: 2 @12 reps,1->fail:115@8,100@10,100@8
Hyperextension: 2x 12reps, 1->fail:25,25,25@
Biceps:
Alternate Dumbbell Curl: 2x 12reps, 1->fail:25,25,25
Conc. Curl:2x 12reps, 1->fail:15,15,15
Push-Ups: 120
Cardio:Â
Elliptical: 30min
Distance: 3.68miles
Calories: 972
Tracker
Total Distance: 115.70miles (Goal 200/84.30 remain)
Total Calories: 24,580 (Goal 40,000/15,420 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 2, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 18 on Lambada program and Day 33 on the “Path†. Pretty good interval workout on the treadmill.  Feel really good; body definitely getting stronger.  Next cardio day will be all out 90mins.
Workout: Day 33 (2) (61 mins) – Pure Cardio
– Elliptical: 52:48 mins
– Distance: 4.32 miles
– Calories: 835
– Push ups: 290 (170 during workout and 120 over 10 hour period at work)
Tracker
Total Distance: 112.02miles (Goal 200/87.98 remain)
Total Calories: 23,608 (Goal 40,000/16,392 remain)
Total Jumps: 2200
Total Pushups: 1735 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 1, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 17 on Lambada program and Day 32 on the “Path†. Felt pretty tired today, body was dragging. No lifting tomorrow though, just cardio.Â
Workout: Day 32 (1) (Lower Body) – 70mins
Legs and ABS (90 sec rest)
Quads:
Leg Press: 2x12reps, 1->fail: 230,230,230@ (90’s+25)
Leg Extensions: 2x12reps, 1->fail: 95,95,95@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@10
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 55s,55s,55s@10
Calves:
Sitting Calf Presses: 2×25 1->fail: 110,110,110@25
Lying Calf Press: 2×20 1->fail: 180,180,180@20
ABS:
Decline Cruches: 50
Reverse Crunches: 50
Lying (Left/Right/Center): 50,50,50
Side Bends: 50
Calories: 405
Distance: 0.25 miles
Tracker
Total Distance: 107.70miles (Goal 200/92.30 remain)
Total Calories: 22,773 (Goal 40,000/17,227 remain)
Total Jumps: 2200
Total Pushups: 1445 (+100 today)
Good livin’…keep movin’!
-R-
by Rupe | Jan 31, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 16 on Lambada program and Day 31 on the “Path†. Pretty cool upper body workout today. Felt good, left deltoids got fatigued quite quickly. Started doing 10 pushups every hour for about 2.5 weeks now (Sun-Thurs); will start tracking that here as well.  Tomorrow is Feburary – then it’s eleven more to go.
Workout Day 31 (Upper Body II) – 60mins
Chest, Shoulders, Triceps, (90 sec rest)
Chest:
DB Bench Press: 2×12,10 reps, 1 ->fail: 50,50,50@
Incline Flyes: 2×12 reps, 1 ->fail: 25,25,25@12
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 50,55,50@15
Dumbbell raises 2×12 reps, 1->fail: 15,15,15
Triceps:
Bench Dips: 2×12 reps, 1 set -> fail:12,12,25
Push down: 2×12 reps, 1 ->fail: 100,100,100@15
Cardio:
Elliptical: 24 mins
Distance: 1.80miles
Calorie: 498
Tracker
Total Distance: 107.45miles (Goal 200/92.55 remain)
Total Calories: 22,368 (Goal 40,000/17,632 remain)
Total Jumps: 2200
Total Pushups: 1345 (+100 today)
Good livin’…keep movin’!
-R-
