by Rupe | Jan 12, 2011 | Fitness, Journal, Workout Log
Monster day on the legs and glutes…aahhh…hurts so good. Â Sort of feeling like a masochist some. Â But really – today was my first day of moving back over to a slightly modified BFL program. Â It was extremely challenging working the lower body; wasn’t able to get through some of the routines, but with time, I will get back to where I need to be. Tomorrow is a day of rest.
Workout: Day 12 (65 mins) – Weights – Lower Body
Quads:
– Leg Press:12@ 45lbs,10@ 55lbs,8@ 65lbs,6@ 75lbs,12@ 65lbs
– BarBell Squat: 12@ 35lbs,10@ 45lbs,8@ 55lbs,6@ 65lbs,12@55 (mistake!)
Hamstrings:
– Std. Leg Deadlifts:12@ 25lbs,10@ 35lbs,8@ 45lbs,6@ 55lbs,12@ 45lbs
– DBell Lunges: 12@35lbs (managed only 4)
Calves:
– Std Heel Raises: 12@ 70lbs,10@ 85lbs,8@ 100lbs  (Stopped…back felt taxed)
– Seated Calf Raises: 12@ lbs  (Did not complete)
ABS:
– Side bends: 4x 25@20lbs (completed only 3)
– Hanging Knee Raises: 2x 25 (completed 15)
– Exercise Ball: 50 Â (Did declined situps)
Distance: 0.64miles
Total Distance: 37.27 (Goal 200)
Calories: 415
Total Calories: 9928 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 11, 2011 | Fitness, Journal, Workout Log
Body feels great today; numbing, qerky discomfort in my lower back has subsided slightly…like the lazy demons are starting to get the idea – this is the “Year of the Body” babeeee…am getting it dun son! Will modify my weight workout to take on more of the Body for Life approach. I really like that program a lot and did manage to see pretty good gains when I work it. Will start tomorrow with lower body workout. I will post my schedule once I finish developing it.Â
Workout: Day 11 (65 mins) – Pure Cardio
– Elliptical: 34mins
– Distance: 4.48miles (Alt between lv2@70sRPMs-sprint and lv12@50-60RMPs-climb)
– Crunches: 200 (25 ball lifts)
– Jump Rope: 1000 reps
– Total Dist: 36.63miles (Goal 200)
– Calories: 1008
– Total Calories: 9513 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 10, 2011 | Fitness, Journal, Workout Log
Hoooooraaay!!! DAY TEN BABY…Had a late workout today, but it was good nonetheless. Lower back was still a bit sore, but popped a motrin, got warm and went at it…will probably pay later, but right now am gooood. Tomorrow is high cardio, will stay with the elliptical until the lower back gets stronger.
Workout: Day 10 (65 mins) – Weights – Lower Body
– Squats: 3sets -Â 12@45lbs,12rep@55lbs,12reps@65lbs (Hack)
– Bench Press -Â 3sets – 12reps@40lbs,10reps@45lbs,8reps@50lbs (Dbells)
– Deadlifts: 3sets – Â 12reps@25lbs,10reps@35lbs,8reps@45lbs (Bbell)
– Dbell Rows: 3sets – 12reps@45lbs
– Pull-Ups: 1set – 8reps
– Standing Dbell Overhead: 3sets: 12,10,8reps@25lbs
– Standing Bbell Curls: 3sets: 12,10,8reps@25lbs
– Cardio: 27min on Elliptical (Avg lv 10@ 7Mph
– Distance – 3.25miles
– Total Dist: 32.15miles (Goal 200)
– Calories: 883
– Total Calories: 8585 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 9, 2011 | Fitness, Journal, Workout Log
Great workout today…awesome pyramid and interval training. Had a slight strain after yesterday’s weight-lifting session…had to stretch a bit do a bit more warm up today…body was probably a bit traumatized after months of no lifting. At any rate, still feel a bit sore, but overall body really feels as though it’s getting stronger. I have not had the massage I promised myself a week ago, think now is the time.
Workout: Day 9 (65 mins) – Pure Cardio
– Elliptical: 60mins
– Dist: 5.80miles (3x20mins:1. lv2/60-70RPMs,2. lv8/50-60RPMs,3. lv12/40-50RPMs)
– Total Dist: 28.9miles (Goal: 200)
– Calories: 1258
– Total Calories: 7622Â (Goal: 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 8, 2011 | Fitness, Journal, Workout Log
Kicking it up a notch this week with weights added every other day; Â this is gonna be sort of the “Body for Life” program. Not too sore right now…gonna get a good soak. Will up the number of reps for next workout; this was just taking inventory of strength…still pretty strong. Kicked in a bit of cardio at the begining to warm up and then at the end to cap things off. Â Awesome!
Workout: Day 8 (65 mins) – Weights
– Squats: 3sets @ 5reps with 45lbs, 55lbs, 65lbs
– Bench Press: 3sets @ 5reps with 40lbs, 45lbs, 50lbs (Dbells)
– Deadlifts: 3sets @ 5reps 35lbs, 45lbs, 55lbs (Dbells)
– Bbell Incline Press: 1@10 reps 40lbs + bar
– One Arm Rows: 1@10 ea side 45lbs
– Plank: 2 @ 1min
– Cardio: 14min on Elliptical – (Dist – 2miles)
– Calories: 771
– Total Dist: 23.1miles
– Total Calories: 6364
Good livin’…keep movin’!
-R-
by Rupe | Jan 7, 2011 | Fitness, Journal, Workout Log
I had not laid out my goals here, but I had it written down elsewhere. At any rate here they are:
– Time Period: 8 weeks (Phase 1)
– Weight: 182 currently –> 175lbs (ripped)
– Elliptical Caloric burn: 180ish currently –>250 calories (12 minutes)
– Mileage: 200 miles
– Pushups: 101 (2 minutes)…probably get in 45-50 good ones
– Crunches: 120 (2 minutes)…I can probably get about 60-70
– Calories: 40,000
I am considering this as Phase 1 of the “Year of the Body”. The run and elliptical caloric burn might be sort of steep since I’ve got to watch the weight loss, but as long as I am eating properly, I should be fine.
Good livin’…keep movin’!
-R-
