Rupe’s Year of the Body: PhII-Day 15 (F6)

by Rupe | May 6, 2011 | Fitness, Journal, Workout Log

Stayed home today so worked out at home for the first time in a long time.  My stuff was finally delivered from Bahrain, so I was pretty motivated today.  Got to say it was a pretty good workout.  Couldn’t do some of the things but good workout nonetheless.

Workout: Day 15 (F6/Upper Body I) – 50mins/1min rest
Bench press 1×12,10,10 (50,60,60)
Incline press 1×12,10,10 (30,30,30) – didn’t feel strong enough for 35s
Military press 1×12,10,10 (20,30,30)- don’t have any 25s in my set
Side-raise 3×12 (15,15,15) – did a set of front raise as well
Lying one-hand tricep ext 3×12 (20,20,20)
Lying two-hand tricep ext 3×15 (45)
Bench Dips 3×15
Push Down 3×12 (110,110,110) – don’t have at home
Cardio: 30mins
Distance: 0
Pushups: 50 (at least 50 per day)
Calories: 485

Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 8,654 (Goal 50,000/41,346 remain) *
Total Pushups: 760 (Goal 10,000 / 9,240)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 14 (Th5)

by Rupe | May 5, 2011 | Fitness, Journal, Workout Log

Good workout on my legs. Honestly didn’t get a great a burn as I am used to…felt a bit lackluster today. Left knee also hinted at a bit of a problem when I was doing some seated leg extensions for hamstring, so I held off since I had done a few exercises already to target that area.

Workout: Day 14 (Th5/Lower Body) – 60mins/1min rest
Hack Squat 1×12,10,10 (180,270,270)
Squats 1×12,10,10 (2x45s, 2x55s) – Alternate
Lunges 3×12 (30,30,30)
DB Stiff-Legged Dead lift 1×12,10,10 (20,30,30)
Lying Leg Curl 3×12 (35s,35s,30s)
Calf-raise 3×12 (1x45plate, 2×55)
Hack Squat Calf Press 3×25 (270)
Cardio: 15mins
Distance: 1.2
Pushups: 50 
Calories:737

Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 8,169 (Goal 50,000/41,831 remain) *
Total Pushups: 710 (Goal 10,000 / 9,290)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 13 (W4)

by Rupe | May 4, 2011 | Fitness, Journal, Workout Log

Really good workout today on the treadmill.  Lot of hill (10-12 incline) at 3-4 speed alternated with runs at level 5 every 10 mins.  Felt pretty good, will continue to work this with elipticals in the future and at least an outside run on the track once a per week.   

Workout: Day 13 (W4 – Pure Cardio)
Treadmill: 63 mins
Distance: 3.0
Situps:  250 (Lying – 150, Obliques – 50, Reverse – 50)
Calories: 943
Pushups: 125

Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 7,432 (Goal 50,000/42,568 remain) *
Total Pushups: 660 (Goal 10,000 / 9,340)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 12 (T3)

by Rupe | May 3, 2011 | Fitness, Journal, Workout Log

Pretty good workout today, touching areas and muscles that I have not touched in some time now.  Started drinking MuscleTech milkshakes again.  Had one before and after my workout.  The good think was, I did not feel hungry during and well after my workout; quite the change.  Tomorrow is sort of a mini rest…I go for a one hour treadmill run. 

Workout: Day 12 (T3/Upper Body II) – 60mins/1min rest
Pull down 1×12,10,10 (90, 100,110)
Seated Row 1×12,10,10 (100,100,90) / One arm rows (50,60,60)
Bent-over-raise 1×12,10,10 (15,15,10 (plate))
Shrugs 3×12 (50,60,60) – missed this exercise…dammit!
Barbell Curl 3×12 (20,30,30)
DB Curl 3×12 (20,25,25)

Cardio: 30mins
Distance: 4.35
Pushups: 100 (at least 50 per day)
Calories: 579

Tracker
Total Distance: 40.38 miles (Goal 250/209.62 remain) *
Total Calories: 6,489 (Goal 50,000/44,090 remain) *
Total Pushups: 660 (Goal 10,000 / 9,340)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 11 (M2)

by Rupe | May 2, 2011 | Fitness, Journal, Workout Log

Started a new workout regiment today. Not too far from what I have been doing, but now I am incorporating Military Press, Incline Press for the first time in a very long time. With this new regiment, I will be lifting 4 times a week with cardio pretty much everyday and one day focused cardio. No plans now to do much on the weekend but rest.

Workout: Day 11 (M2/Upper Body I) – 43mins/1min rest
Bench press 1×12,10,10 (50,60,60)
Incline press 1×12,10,10 (30,35,35)
Military press 1×12,10,10 (25,30,30)
Side-raise 3×12 (15,15,15)
Tricep ext 3×12 (20,20,20)
Push Down 3×12 (110,110,110)
Cardio: 30mins
Distance: 0
Pushups: 25 (at least 50 per day)
Calories: 180

Tracker
Total Distance: 36.03 miles (Goal 250/213.97 remain) *
Total Calories: 5,910 (Goal 50,000/44,090 remain) *
Total Pushups: 560 (Goal 10,000 / 9,440)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 10 (F29)

by Rupe | Apr 29, 2011 | Fitness, Journal, Workout Log

Pretty straight forward week of workout. I am averaging about 175lbs in the weight department; right where I want to be. I will start lifting next week.

Workout: Day 10 (F29/60 mins) – Pure Cardio
– Elliptical: 60 mins
– Distance: 4.3 miles
– Calories: 738
– Push ups: 0

Tracker
Total Distance: 40.33 miles (Goal 250/209.67 remain) *
Total Calories: 6,468 (Goal 50,000/43,532 remain) *
Total Pushups: 535 (Goal 10,000 / 9,465)

Additional:
Weight: 177.6
Body Fat: xx% (Excellent 17.5-20.5%) – use chart to figure out.
Circumference value has to be <20 inches.

Good livin’…keep movin’!
-R-