by Rupe | Feb 22, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 35 on Lambada program and Day 53 on the “Pathâ€.  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 (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-
by Rupe | Feb 21, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 34 on Lambada program and Day 52 on the “Path”. Good workout, crowded gym. Â Started some additional supplements to get energy boost. Â Didn’t get cardio in, but that’s aaigght, I have cardio day tomorrow. Crazy stuff still going on out in town.
Workout: Day 52(M21) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 70,70,70 (WOW!)
Flat flyes: 3@12 reps,1->fail: 30,25,25
Shoulder
Punch: 2@ 12reps, 1->fail:20,15,15
Front Raises: 2@ 12reps, 1->fail: 35,25,25
Shrugs: 3x 12@60
Seated Dumbbell Press: 2@12 reps,1->fail:
Triceps
Bench Dips: 3@12 reps,1->fail:15,15,15
Lying Dumbbell Tricep Extension: 2@12 reps,1->fail: 30,25,25
Tri Press : 2@12 reps,1->fail: 100,120,120
Cardio: none
Calories: 150
Push ups: 150 (15/hr over 10 hours at work)
Tracker
Total Distance: 180.35 miles (Goal 200/19.65 remain)
Total Calories: 36,164 (Goal 40,000/3,836 remain)
Total Pushups: 4060(Goal 10,000)
Good livin’.keep movin’!
-R-
by Rupe | Feb 20, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 33 on Lambada program and Day 51 on the “Path”. Since I goofed yesterday, today is a make up. Felt ok, not that strong though; since I am cutting, my caloric intake is down; also, must admit that my diet is not that great as well, will work on that this week. Lots of small meal is some balance
Workout: Day 51 (Upper Body I) – 100mins
Back, Biceps and Cardio (1min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,65,65
Bentover Rows: 2 @10reps,1->fail:80,80 (only did 2 sets, felt a slight tweak in the back)
Hyperextension: 2x 12reps, 1->fail:35,35,35@
Oblique Bends: 3×15@45, 1×20@45
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:25,25,25
Preacher Curl:2x 12reps, 1->fail:30,30,30
Cardio:
Elliptical: 30min
Distance: 2.80 miles
Calories: 1144
Tracker
Total Distance: 180.35 miles (Goal 200/19.65 remain)
Total Calories: 36,014 (Goal 40,000/3,986 remain)
Total Pushups: 3910(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 19, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 31 on Lambada program and Day 48 on the “Path†.  Sort of a big goof up, I should have done back today since my last workout on Thursday I did cardio.  Having the day off and still working can be a bit of a strain at times. I am falling asleep as I write this post…have to get up in the morn….
Workout: Day 50 (S19) (61 mins) – Pure Cardio
– Elliptical: 60 mins
– Distance: 5.0 miles
– Calories: 864
– Push ups:Â 375 (18/hr over 10 hours at work; 195 during workout)
– Crunches: 400
Tracker
Total Distance: 177.55 miles (Goal 200/22.45 remain)
Total Calories: 34,870(Goal 40,000/5,130 remain)
Total Pushups: 3910(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 18, 2011 | Fitness, Journal, Workout Log
Off day, but extremely busy. Â Got to keep my focus… Lots going on, but can loose focus now.
by Rupe | Feb 17, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 31 on Lambada program and Day 48 on the “Path†.  Zoning in on the end here and appears that I am well ahead of schedule. Really hard last couple of day, but getting it done. Will take my assessment test at the end of next week, if I complete the phase by then. Looking forward to the wind. Awesome way to go Huzz!
Workout: Day 48 (T17) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 9.50 miles
– Calories: 933
– Push ups:Â 375 (18/hr over 10 hours at work; 195 during workout)
Tracker
Total Distance: 172.55 miles (Goal 200/27.45 remain)
Total Calories: 34,006 (Goal 40,000/5,994 remain)
Total Pushups: 3910(Goal 10,000)
Good livin’…keep movin’!
-R-
