Rupe’s Year of the Body: PhII-Day 9 (Th28)

by Rupe | Apr 28, 2011 | Fitness, Journal, Workout Log

First back workout since restarting. Legs still a bit sore.  Did 30 mins of TRX for the first time. Really hard to get through full back workout.  Really like the TRX workout, will be looking into it more closely.

Workout: Day 9 (Th28/Upper Body II) – 60mins
Back, Biceps and Cardio (1min rest)

Back:
Bent Over DBell Row: 3 @12 reps,1->fail:50,50,50
Underhand Pulldown: 2 @10reps,1->fail:115,115,110
Hyperextension: 3x 15reps, 1->fail: no weights
Oblique Bends: 3×15@45
Biceps:
Alternate Dumbbell Hammer Curl: 3x 12@20
Preacher Curl:2x 12reps, 1->fail: 30s
Cardio/Pushups:
Elliptical: 45min
Distance: 4.85miles
Calories: 300 est
Push-ups: 0

Tracker
Total Distance: 36.03 miles (Goal 250/213.97 remain) *
Total Calories: 5,730 (Goal 50,000/44,270 remain) *
Total Pushups: 535 (Goal 10,000 / 9,465)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 8 (W27)

by Rupe | Apr 27, 2011 | Fitness, Journal, Workout Log

Really sore legs…just popping motrins to full the pain. The war must go on though.

Workout: Day 8 (W27/60 mins) – Pure Cardio
– Elliptical: 45 mins
– Distance: 8.68 miles
– Calories: 1002
– Push ups: 200

Tracker
Total Distance: 36.03 miles (Goal 250/213.97 remain) *
Total Calories: 5,430 (Goal 50,000/44,570 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-

Rupe’s Year of the Body: PhII-Day 7 (T26)

by Rupe | Apr 26, 2011 | Fitness, Journal, Workout Log

Pushed legs today for the first time in a long while.  I think I will be hurting a bit over the next few days; will have to take lots of motrin.

Workout: Day 7 (T26/Lower Body) – 60mins
Legs and ABS (1min rest)

Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 3x12reps, 1->fail: 180,180,180@12
Extensions: 3x12reps, 1->fail: 25s@152
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
Straight Leg Lifts: 3×12 @ 45s
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 65,65,65
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Lying Crunches: 150
Reverse Leg crunches: 50
Side Obliques: 100 (50 each side)

Cardio:
Elliptical: 20 min
Distance: 1.6 miles
Calories: 500 est

Tracker
Total Distance: 27.35 miles (Goal 250/222.65 remain) *
Total Calories: 4,428 (Goal 50,000/45,572 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)

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-

Rupe’s Year of the Body: PhII-Day 6 (M25)

by Rupe | Apr 25, 2011 | Fitness, Journal, Workout Log

This is first really lifting day.  I will eventually morph it into the Lambada program soon; at any rate, I remain on the path.

Workout: Day 6 (M25/Upper Body II) – 60 mins
Chest, Shoulder, Triceps (2min rest)

Chest
Bench Press: 3@12 reps,1->fail: 50,50,50
Flat flyes: 3@12 reps,1->fail: 25,25,25

Shoulder
Punch: 3@ 12reps, 1->fail:15,15,15
Shrugs: 3@ 12reps, 1->fail: 50,50,50

Triceps
Lying Press: 2@12 reps,1->fail: 25,25,25 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 100,120,120
Bench Dips: 3@12 reps,1->fail:20,20,20

Cardio:
Elliptical: 30
Distance: 1.7miles
Calories: 748

Tracker
Total Distance: 25.75 miles (Goal 250/225.95 remain) *
Total Calories: 3928 (Goal 50,000/4,6072 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)

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-