by Rupe | Jan 24, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 9 on the Lambada program. Really tough day, full blown cold with headaches, runny and stuffy nose, but managed to pushed through it.  In seven days, I will for the first time that I can remember, celebrate sticking to my program without stopping…can’t wait to celebrate that.
Workout: Day 24 (Lower Body I) – 60mins
Back, Biceps and Cardio (2min rest)
Back:
One Arm Dumbbell Row: 2 @12 reps, 1 set -> fail: 50,50,50@15
Underhand Pulldown: 2 @ 12 reps, 1 set -> fail: 115,115,100@12
Bent over Rows: 2 @ 12 reps, 1 -> fail: 55,55,55@12
Biceps:
Concentration Curl: 2 @12 reps, 1 -> fail: 20,20@6 (muscle failure after STD Curls)
Standing Barbell Curl: 2 @12 reps, 1 -> fail: 15s,10s,10s@8
Cardio: 30min
– Elliptical: 30
– Distance: 4.25miles
– Calories: 739
Tracker (Still a bit behind…need to keep the press on)
Total Distance: 80.05miles (Goal 200)
Total Calories: 17,353 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
by Rupe | Jan 23, 2011 | Fitness, Journal, Workout Log
Trying to sync with the Lambrada system – This is equivalent to Day 9 on the program. Cold is in full bloom now; did a quick 6 miler split between Elliptical and Treadmill. Back to the pump tomorrow.
Workout: Day 20 (60 mins) – Pure Cardio
– Elliptical: 30mins
– Treadmill: 30mins
– Distance:Â 6.53 miles
– Calories: 918
Tracker (Slightly behind on goals;will pick it up this week)
Total Distance: 75.8miles (Goal 200)
Total Calories: 16,614 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
by Rupe | Jan 22, 2011 | Fitness, Journal, Workout Log
Pretty light workout today as back is a bit tight. Did quite a bit of stretching before the lifts, so workout went longer thatn anticipated. Â I did complete the cardio, beside a short run for warm ups. Â I do feel much stronger tho. Also appears a cold demon is trying to seek refuge in my being – you can try, but I wouldn’t if I were you…ooaah!
Workout: Day 22 (Lower Body) – 68mins
Legs and ABS (60sec rest)
Quads:
– Leg Press: 2 sets of 12 reps, 1 set -> fail: 70,80,90@12;could go heavier
– Leg Extensions: 2 sets of 12reps, 1 -> fail: 80,80,80@15
Hamstring:
– Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@
– Str. Leg DBell Deadlifts: 2 sets of 12 reps, 1 ->fail: 50,50,50@8
Calves:
– Calf Presses: 2 sets of 10-12 reps, 1 set ->fail: 95,95,110@15
– Standing Calf Raises: 2 sets of 12reps, 1 set -> fail: 100,100,100@15
ABS:
– Decline Cruches: 15(back a bit stiff…?)
– Reverse Crunches: 30
– Lying Crunches: 90
– Crunch Machine: 30
Cardio: 30min (not completed)
– 2min low / 8min med / 10min Hi / 8min med / 2 min low
Distance: 0.5miles
Calories: 614
Tracker (Running slightly behind on goals;will pick it up this week)
Total Distance: 69.27miles (Goal 200)
Total Calories: 15,696(Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
by Rupe | Jan 21, 2011 | Fitness, Journal, Workout Log
Off Day: Nothing doing today…day of total rest. Going into my 4th week, I am going to step things up a bit. I will be stepping up the cardio days a bit more to include rest days. Stepping into the Lambrada system.
Throat is a bit scratchy today; feels like the cold is coming on, but we will simply have to press on through now won’t we. Sleep wasn’t that great this pass week, but eating is doing relatively well considering.
“Good livin’…keep movin!”
by Rupe | Jan 20, 2011 | Fitness, Journal, Workout Log
Pretty good workout today. No particular aches today…generally good day.
Workout: Day 20 (94 mins) – Pure Cardio
– Elliptical: 92mins
– Distance: 11.7miles
– Calories: 1200
Tracker
Total Distance: 67.77miles (Goal 200)
Total Calories: 15,082 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
by Rupe | Jan 19, 2011 | Fitness, Journal, Workout Log
Second half of upper body workout, I think this is might be a better approach. Â I sort of like the full body workouts tho. Â I will continue to work this at least for the next two weeks. Â Tomorrow is sweet cardio – 90mins.
Workout Day 19 (Upper Body II) – 60mins – 15JAN10
Chest, Shoulders, Triceps, (60 sec rest)
Chest:
DB Bench Press: 2×12,10 reps, 1 ->fail: 45,50,45@8
Incline Flyes: 2×12 reps, 1 ->fail: 15,20,20
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 45,45,45@12
Dumbbell press: 2x 10-12 reps, 1 ->fail: 35,30,30@8
Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 20,20,20
Bench Dips: 2×10-12 reps, 1 set to failure
Push down: 12@70,90,100
Cardio:
Elliptical: 23mins
Distance:3miles
Calorie:505
Tracker
Total Distance: 56.07miles (Goal 200)
Total Calories: 13,882 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
