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-
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. Â Split up upper body today, just did back and biceps. Â Muscles were really sore this morning, didn’t think I was gonna do it, but whadaya know…I pulled through it. Â 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. Â 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: Â 2miles
Calories: Â 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-
