Rupe’s Year of the Body: Day 18

by Rupe | Jan 18, 2011 | Fitness, Journal, Workout Log

They say, if you do something 18 times, then it becomes a habit…well…hello Day 18.  Split up upper body today, just did back and biceps.  Muscles were really sore this morning, didn’t think I was gonna do it, but whadaya know…I pulled through it.  Did Hyperextension for the first time in a longtime and lower back started to stiffen up on me during the elliptical. Only did about 12 mins of my elliptical time, as I had to go stretch.  Will make it up tho.

Workout Day 18 (Upper Body 1):
Back, Biceps, Cardio Rupe’s (60-90 sec rest)

Back:
Pull-Downs: 2 sets of 10-12 reps, 1->fail – 100,115,100×8
DBell Rows: 2 sets of 12 reps, 1->fail – 45,45,45
Hyperextension: 2 sets of 12 reps,1->fail – 12, 12, 12

Biceps:
Concentration Curls: 2 sets of 12 reps, 1->fail – 20,20,20
Preacher Curls: 2 sets of 12 reps, 1->fail -15,15×8

Cardio: 30mins
Elliptical: 12mins completed (Back started acting up)
Distance:  2miles
Calories:  500
Minutes 1-2: Level One (Easy resistance)
Minutes 3-5: Level Two (Moderate resistance)
Minutes 6-9: Level Three (Difficult resistance)
Minutes 10-11: Level Two
Minutes 12-15: Level Three
Minutes 16-17: Level Two
Minutes 18-21: Level Three
Minutes 22-24: Level Two
Minutes 25-26: Level One
Tracker
Total Distance: 56.07miles (Goal 200)
Total Calories: 13,377 (Goal 40,000)
Total Jumps: 2200

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 17

by Rupe | Jan 17, 2011 | Fitness, Journal, Workout Log

A bit sore all over but the body seems to be realizing that this is going to last for a while…hello lazy demons, time to go.

Workout: Day 17 (60 mins) – Pure Cardio
Elliptical: 64mins
Distance: 5miles
Calories: 1020
Jump Rope: 1200

Tracker:
Total Calories: 12,877 (Goal 40,000)
Total Distance: 54.07miles (Goal 200)
Total Jumps: 2200

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 16

by Rupe | Jan 16, 2011 | Fitness, Journal, Workout Log

Much better lower body day.  Feeling stronger each day.  I will have to find an alternate calf workout to supplement the standing raises.  Going for a full body soak, still a bit sore from upper body yesterday.  Tomorrow is Cardio…can’t wait.  Have a lot a calories to make up. Must get 8 hours sleep tonite.

Workout: Day 16 (Lower Body) – 66mins
Legs and ABS (60-90 sec rest)

Quads:
Squats: 2 sets of 12 reps, 1 set to failure: 55,55,55@12
DBell Lunges: 2 sets of 6reps, 1 set to failure: 35,35,35@6
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 65,65,50@12
Str. Leg BBell Deadlifts: 2 sets of 12 reps, 1 set to failure: 45,45,45@15
Calves:
Seated Calf Raises: 2 sets of 10-12 reps, 1 set to failure: ? (did not do)
Standing Calf Raises: 2 sets of 12reps, 1 set to failure: 70,70,85@12
ABS:
Decline Cruches: 25
Reverse Crunches: 25
Ex. Ball Crunches: 50
Tracker:
Calories:470
Total Calories: 11,857 (Goal 40,000)
Distance: 0
Total Distance: 49.07 (Goal 200)

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 15

by Rupe | Jan 15, 2011 | Fitness, Journal, Workout Log

Really hard workout – tempted to break up in two separate, as I tend to loose form with the later ones.  Will probably move to Chest, Shoulders, Triceps on one day and then Back, Biceps and Abs another.  By the time I was finished with the Incline press, my shoulder were jelly…which pretty much killed my tricep reps.  At any rate, felt a wee bit stronger today.  Lower body tomorrow…hooah!

Workout Day 15 (Upper Body) – 60mins
Chest, Shoulders, Triceps, Back, Biceps (60-90 sec rest)

Chest:
DB Bench Press: 2x 10-12 reps, 1 ->fail: 45,55,40×10
Incline Press 2x 10-12 reps, 1 ->fail: 35,30,30×12
Shoulders:
Seated Dumbbell Press: 2x 10-12 reps, 1 ->fail: 25,25,25×8
Dumbbell Side Laterals: 2x 10-12 reps, 1 ->fail: 20,30
Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 25, 30  (didn’t complete shoulder fatigue)
Bench Dips: 2×10-12 reps, 1 set to failure; plus push down-6,8,40/70
Back:
Bent Over Row: 2×10-12 reps, 1 ->fail: 45,45,45×12
Underhand Pull-up: 2×10-12 reps, 1 ->fail
Biceps
Pch BBell Curl: 2×10-12 reps, 1 ->fail: 10,10,15
Conc DB Curl: 2x 10-12 reps, 1 ->fail: 20,20,20×6
ABS: Crunches – 200 (175)
Side bends: 25@20lbs, 50@25lbs = 75
Left/Right Floor: 25 each side = 50
Flat/One Leg Raised: 25 each side = 50

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 14

by Rupe | Jan 14, 2011 | Fitness, Journal, Workout Log

Great workout today; felt a bit sluggish starting out the day since I had to go into the office, but once I got in a groove I felt ok.  Used the elliptical at the base today and got somewhat different results in caloric burn – I went further, but burned fewer calories; I will have to see how that is possible.  Based on my numbers towards my goals, I am right on track.  Did a test caloric push today and estimate, that I can burn about 215 calories in 12 minutes – that is way ahead of schedule.  Still haven’t gotten my massage yet either, doing the hot soak thingy…a bit better for the pocket if you know what I mean.

Workout: Day 14 (90 mins) – Pure Cardio
– Elliptical: 90mins
– Distance: 11.8miles  (ahead of my last 90 mins session by over 3 miles)
– Total Distance: 49.07 (Goal 200)
– Calories: 1316 (300 calories less than my monster 1618 burn last week…hmmm…?)
– Total Calories: 11,244 (Goal 40,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 13

by Rupe | Jan 13, 2011 | Fitness, Journal, Workout Log

Off Day:  Nothing doing today…day of rest.
Doing much better on sleeping and eating.