Rupe’s Year of the Body: Day 6
Off Day: Absolutely nothing doing today. Give body needed rest.
Need to stay on top of sleeping. Eating on the other hand is going quite well.
Rupe's Year of the Body: Day 5
Did somewhat of an inventory of the upper body. Â Felt pretty strong. Â Have limited weights but enough to be effective. Â Will scope out next upper body a bit more closely.
Workout: Day 4 (65 mins) – Upper Body
– Dumbell Press: Â 12.5K@12, 12@90lbs, 12.5K@12, 100@12
– Triceps: 40@12, 40@12, 40@12
– Crunches: 100 (25 Reverse)
– DB Row: 12@15k, 12@15k, 12@15k
– Shoulder Raises: 10@5k, 10@5k, 10@5k
– Shoulder Shrugs: 12@15k, 12@15k, 12@15k
– Bicep Curls: 12@10k, 12@10k, 12@10k
– Calories burned – 320 (not a big caloric burn, but is the prove comes later)
– Total calories – 3975
– Distance – 0.0 miles
– Total distance – 12.9 miles
Year of the Body: Day 4
Great leg workout today. I also discovered another modification that pushes the caloric burn…ready…jump rope. I started with 200 skips, followed by 10mins on the treadmill, then I went into the movement exercises. Very good workout. I am writing from work now, but I am quite sure that I will feel them going down the stairs as I did coming back in from the work out.
Generally feel good. Went by medical today and got my BP checked – 90 ish/60 ish. This was about a hour and a half after my workout, aside from a bit sore, I felt fine. Good livin’
Workout: Day 4 (65 mins) – Legs
- Treadmill – 30 mins (Level 5 @ 5-10 degrees incline;  Intervals with the below exercises)
– Jump Rope – 5 x 200 (1000 jumps) * massive addition…pumped the legs
– Lunges: 1. 12 rep w/16.5lbs (7.5K)Â Â
                  2. 10 rep w/16.5lbs (7.5K) Â
                  3.   8 rep w/16.5lbs (7.5K)
                  4.  6 rep w/16.5lbs (7.5K)
– Squats: 1. 12 rep w/27.5lbs (12.5K)Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– S. Legs: 1. 12 rep w/27.5lbs (12.5K)Â Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– Calories burned – 904 (not as big as yesterday, but massive massive caloric burn no less)
– Total calories – 3655
– Distance – 1.7 miles
– Total distance – 12.9 miles
Journal Entry 3: Year of the Body
Workout: Day 3 (65 mins)
– Elliptical – 60 mins (Intervals with the below exercises)
– Pushups – 50
– Pullups – 5 (pretty tough, need to rest up)
– Crunches – 100
– Hip Raises – 15
– Side Bends – 40 (4×10) left and right
– Calories burned – 1116 (another monster caloric burn)
– Total calories – 2751
– Distance – 4.2 miles
– Total distance – 11.2 miles
Broke away from my desk for the first time since arriving on the island to go to war with the body. Â Do feel a bit sore right now, especially pecs. Â Will go easy on upper body tomorrow and work legs. Â I also need to work out weight usage for next week.
Journal Entry 2: 2011 is Year of the Body
So the damn deal is done son…this is the Year of the Body. Â So over the next 8 weeks, I will be going to war against the lazy and love tire demons within. Â Goal is to get to 175lbs toned, burning around 4000 calories a week, which amount to roughly 2 pounds. Â I am currently 182, but the mid-section is not looking up to par if you get my drift.
Lots of commitment here son; I am pretty good at keeping up the working out schedule, my weaknesses are – eating and sleeping right.
At any rate, if you are reading this and care to come aboard, please…be my guest; a little bit of co-motivation never hurt nobody.
Workout: Day 2 (65 mins)
– Treadmill – 60 mins  (Interval with flats and incline: Speed level 3-5; incline level 6-10)
– Pushups – 25
– Pullups – 28
– Crunches – 90
– Calories burned – 994 (monster caloric burn); just shows ho
– Total calories – 1635
– Distance – ~3miles
– Total distance – 7miles
The back is not feeling too bad at all in fact, the nagging sensation is somewhat fainter…make be placebo effect.
Journal Entry1 – 2011
Today is the start of what I hope to be a successful year for me and my family. I have spent most of last year away from my family so I am looking forward to getting back to them in a few weeks.
I am also dedicating this year to getting my family fit and healthy both physically and financially, doing more togetherness stuff and keeping a steady journal. I also intend to give more of a helping hand to family members in need – a promise I made to “The Eternal One”. Also intend to work on my “Bucket List” so to speak.
Workout: Day 1 (60 mins)
– Elliptical – 50 mins
– Pushups – 45
– Pullups – 28
– Crunches – 90
– Total calories – 641
Back has been giving me a bit of problem will need to work the core hard to offset.