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Rupe’s Year of the Body: Day 57 (S26)

by | Feb 26, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 39 on Lambada program and Day 57 on the “Path”. Awesome workout  and end of first phase – met all the necessary number that I set out to attain.  I will take a rest on Saturday and then take my test for on Sunday. PHASE I COMPLETE!

Workout: Day 57 (S26) (Upper Body II) – 2.25hr(134mins)
Chest, Shoulder, Triceps (2min rest)

Chest
Bench Press: 2@12 reps,1->fail: 70,70,70 (2nd@15)
Flat flyes: 3@12 reps,1->fail: 30,30,30 (2/3@15)

Shoulder
Punch: 2@ 12reps, 1->fail:20,20,20
Overhead Shoulder Press: 2@ 12reps, 1->fail: 30,30,30
Sit/Stand Shrugs: 3x 12@60

Triceps
Lying Press: 2@12 reps,1->fail: 30,30,30 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 120,120,120
Bench Dips: 3@12 reps,1->fail:15,15,20

Cardio:
Elliptical: 65
Distance: 8.4miles
Calories: 1490

Tracker
Total Distance: 203.93 miles (Goal 200/0.00 remain)
Total Calories: 40,027 (Goal 40,000/0 remain)
Total Pushups: 4160(Goal 10,000)

Additional:
Weight: 177.6  / BMI: 28 (Ideal 19-25)  / Body Fat: 19% (Excellent 17.5-20.5%)
I used the Biomeasure system to calculate the above.

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 55 (Th24)

by | Feb 24, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 37 on Lambada program and Day 55 on the “Path”. Really good workout. Eating is not doing too well lately.  The last few inches in ripping is hard as heck….really tough.

Workout: Day 55 (Upper Body I) – mins
Back, Biceps and Cardio (1min rest)

Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,70,70
Underhand Pulldown: 2 @10reps,1->fail:115,115,110
Hyperextension: 2x 15reps, 1->fail:35,45,35@
Oblique Bends: 3×25@45
Biceps:
Alternate Dumbbell Hammer Curl: 4x 15@,25 (during cardio)
Preacher Curl:2x 12reps, 1->fail:40,30,30

Cardio/Pushups:
Elliptical: 45min
Distance: 4.85miles
Calories: 906
Push-ups: 100

Tracker
Total Distance: 195.53 miles (Goal 200/4.47 remain) *
Total Calories: 38,537 (Goal 40,000/1,463 remain) *
Total Pushups: 4160(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 54 (W23)

by | Feb 24, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 36 on Lambada program and Day 54 on the “Path”. Really kick-up the weights a notch…got a pretty good cardio from this workout, especially with the dumbbell squats.  Forgot my watch, but remembered my iPod today.

Workout: Day 54(W23) (Lower Body) – 60mins
Legs and ABS (60 sec rest)

Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 2x12reps, 1->fail: 240,250,280@15
Extensions: 2x12reps, 1->fail: 120,120,120@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
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 |
Raised Leg crunches: 50
Side Obliques: 200 (100 each side)

Cardio:
Elliptical: 30 min
Distance: miles
Calories: 500 est

Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,631 (Goal 40,000/2,369 remain) *
Total Pushups: 4060(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 53 (T22)

Rupe’s Year of the Body: Day 53 (T22)

by | Feb 22, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 35 on Lambada program and Day 53 on the “Path”.  I am really enjoying this workout period; very happy I decided to start it at the beginning of the year.   This coming Friday the 26th of February is the end of my Phase 1 personal transformation. The goals I set for myself back there can be found at [ https://mbno.com/RH/year-of-body].  The day of reckoning is 4 days away.  I have really stuck with my regiment and I do feel confident that I can pull it off.  My body feels good and strong; still working on proper sleep and nutrition, but even in those areas I believe I have made gains over the last 7.5 weeks.    My evaluation and measurements will be at 1000 hours on Friday 26th.  I will delay my day off until Saturday.

Workout: Day 53 (S19) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 10.33 miles
– Calories: 967
– Push ups: 45 (only did 3 sets today)
– Crunches: 400

Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,131 (Goal 40,000/2,869 remain) *
Total Pushups: 4060(Goal 10,000)

Good livin’…keep movin’!
-R-