by Rupe | Jan 29, 2011 | Fitness, Journal, Workout Log
Off Day: Day of total rest…used it to catch up on a bunch of stuff. Was gonna press on Lambada without a break, but thought otherwise. I am pretty much on course right now, but that doesn’t mean anytime for taking a break, coming week will be a push…really looking forward to working out, now that the cold is completely gone. Falling back on my sleep a bit, have to do better there; my eating on the other hand is doing quite well.
“Good livin’…keep movin!â€
-R-
by Rupe | Jan 28, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 14 on Lambada program and Day 28 on the “Path”. All-around good workout; back still a bit tight; leaving the gym now, heading home for a soak. Â Really turned up the heat this week and now is ahead of schedule at the midpoint. Â Pretty motivating!!!
Workout: Day 28 (Upper Body I) – 66mins
Back, Biceps and Cardio (2min rest)
Back:
One Arm Dumbbell Row: 2 @12 reps, 1 set -> fail:50,60,60@15
Underhand Pulldown: 2 @ 12 reps, 1 set -> fail:100,100,70@15
Hyperextension: 2x 12reps, 1->fail:10,25,25@15
Biceps:
Alternate Dumbbell Curl: 2x 12reps, 1->fail:25,25,25
Conc. Curl:2x 12reps, 1->fail:15,15,15
Cardio: 30min
Elliptical: 30
Distance: 3miles
Calories: 741
Tracker (3.35miles from midpoint goal w/ 3days to go!)
Total Distance: 96.65miles (Goal 200)
Total Calories: 20,660(Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
by Rupe | Jan 27, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 13 on program on the Lambada Program; Day 27 on the “Pathâ€.  Another good workout day, almost no effects of the cold…body is getting back to normal.  I feel as though muscle density is increasing, but waist layer is proving a big more stubborn.  Since you can’t target, I will just have to continue overall conditioning.
Workout: Day 27 (Lower Body) – 66mins
Legs and ABS (90 sec rest)
Quads:
Leg Press: 2x12reps, 160,180,180@15
Leg Extensions: 2x12reps, 1->fail: 80,80,80@12
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@10
Str. Leg BBell Deadlifts: 2 sets of 12 reps, 1 set to failure: 45,45,45@15
Calves:
Lying Calf Presses: 2×20 1->fail: 90’s,90’s,90’s@25
Std Calf Raises: 2x12reps, 1->fail: 115,115,115@
ABS:
Decline Cruches: 40
Reverse Crunches: 40
Ex. Ball Crunches: 40
Side Bends: 40
Calories: 644
Distance: 0
Tracker (closing in on midpoint)
Total Distance: 93.65miles (Goal 200)
Total Calories: 19,919 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
by Rupe | Jan 26, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 12 on program on the Lambada Program; Day 26 on the “Path”. Really good workout today; still a few sneezes, but definitely felt much better than the previous 2 days. I suppose exorcism of the Cold ghosts might be nigh…ruhaaahaa….ruhaaahhh…ruhaaaaaahhaahhhaaahaaa! Big Legs tomorrow…now on the short rest program.
Workout: Day 26 (60 mins) – Pure Cardio
– Elliptical: 60mins
– Distance: 9.0miles
– Calories: 1039
Tracker (almost to the midpoint)
Total Distance: 93.65miles (Goal 200)
Total Calories: 19,275 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
by Rupe | Jan 25, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 11 on the Lambada and Day 25 on the “Path”.  Another hard day working out…cold has not abated any, nor am I; hopefully I will be over it by tomorrow or so.  At any rate not too many body aches anymore, body definitely adjusting. Continue to stay motivated and keep pushing hard.
Workout Day 25 (Upper Body II) – 60mins
Chest, Shoulders, Triceps, (90min rest)
Chest:
DB Bench Press: 2×12,12,10 reps, 1 ->fail: 50,50,50 @
Incline Flyes: 2x12reps, 1 ->fail: 20,20,20@12
Shoulders:
DBell Shrugs: 2×12 reps, 1 ->fail: 50,50,50@12
Overhead press: 2×12,11,8 reps, 1 ->fail: 35,35,35
Triceps:
Lying Triceps Press: 2×12, reps, 1 ->fail: 20,20,20
Bench Dips: 2×12reps, 1 set -> fail:
Push down: 2x12reps, 1 -> fail: 90,90,90@ didn’t do
Cardio:
– Treadmill: 30mins
– Distance: 4.60miles
– Calorie: 883
Tracker (Should be able to mee the midpoint)
Total Distance: 84.65miles (Goal 200)
Total Calories: 18,236 (Goal 40,000)
Total Jumps: 2200
Good livin’…keep movin’!
-R-
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-
