by Rupe | Feb 16, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 30 on Lambada program and Day 47 on the “Pathâ€. Tough day, slight muscle strain lower right back during straight leg deadlift; my energy was just all off; need to get additional supplement.  Went a bit light today…I need something to power me through; also, didn’t do too well with the meals.
Workout: Day 47 (W16) (Lower Body) – 60mins
Legs and ABS (90 sec rest)
Quads:
Squats: 2x12reps, 1->fail: 160,160,160(45′s+35s)@
HackSquats: 2x12reps, 1->fail: 180,180
Extensions: 2x12reps, 1->fail: 110,110,110@12
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 80,80,80@
Str. Leg Barbells Deadlifts: 2x12reps, 1->fail: 130,130,130@12
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Decline Cruches:50 | Reverse Crunches: 50
Lying Crunches: 75 | Raised Leg crunches: 50
Side Obliques: 200 (100 each side)
Push ups: 180 (18/hr over 10 hours at work)
Cardio:
Elliptical: 30 min
Distance: 0.6 miles (warm up)
Calories: 343
————————
Tracker
Total Distance: 163.05 miles (Goal 200/36.95 remain)
Total Calories: 33,073 (Goal 40,000/6,927 remain)
Total Pushups: 3535(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 15, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 29 on Lambada program and Day 46 on the “Path†. Pretty straight forward day; events off base in the news, but relative great workout.  Putting up 65lbs dumbells with ease; 6 weeks ago I would even dream of it, now here I am.  Also, worked shoulders by mistake a couple of day ago, so I left it out of the regiment for today.  Tomorrow is lower body…”Big Legs”
Workout: Day 46(T15) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 65,65,65
Flat flyes: 3@12 reps,1->fail: 25,25,25
Shoulder
Shrugs: 3x 12@60
Raises: reps,1->fail: 25
Seated Dumbbell Press: 2@12 reps,1->fail:
Triceps
Bench Dips: 3@12 reps,1->fail: 12,12,12
Lying Dumbbell Tricep Extension: 2@12 reps,1->fail: 30, 30,30
Tri Press : 2@12 reps,1->fail: 30, 30,30@12
Cardio:
– Elliptical: 30 mins
– Distance: 3.60 miles
– Calories: 488
– Push ups: 180 (18/hr over 10 hours at work)
Tracker
Total Distance: 162.455 miles (Goal 200/37.55 remain)
Total Calories: 32,730 (Goal 40,000/7,270 remain)
Total Pushups: 3355(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 14, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 28 on Lambada program and Day 45 on the “Path†. On automatic now.  Two weeks to end Phase 1, just focusing on the numbers right now and keeping it honest.  Ripping coming on okay, but the last trim around waist is proving stubborn….no worries though…like the challenge, but will love the result and appreciate of it even better at the end.
Workout: Day 45 (M14) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 8.45 miles
– Calories: 950
– Push ups: 180 (18/hr over 10 hours at work)
Tracker
Total Distance: 158.85 miles (Goal 200/41.15 remain)
Total Calories: 32,242 (Goal 40,000/7,758 remain)
Total Pushups: 3175(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 13, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 27 on Lambada program and Day 44 on the “Path”. Okay workout, but felt like crap. Â Only 2.5 hours of sleep last night falling asleep right now. I am 3/4 of the way towards the completion of Phase I goals and I am right on schedule. Â Test in two weeks…looking forward to it.
Workout: Day 44 (S13)(Upper Body I) – 75min
Back, Biceps and Cardio (2min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,65,65@17
DBell Deadlifts: 2 @12 reps,1->fail:50,50,50@12
Hyperextension: 2x 12reps, 1->fail:35,35,35@12
Punch: 2@ 12reps, 1->fail:15,15,15
Front Raises: 2@ 12reps, 1->fail: 35,35,35
Oblique Bends: 2×15@45,20@45
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:12,25,25
Seated Conc. Curl:2x 12reps, 1->fail:20,20,20
Push-Ups: 150
Cardio:
Elliptical: 30min
Distance: 4.0 miles
Calories: 685
Tracker
Total Distance: 150.40 miles (Goal 200/49.60 remain)
Total Calories: 31,292 (Goal 40,000/8,708 remain)
Total Pushups: 2995(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 12, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 25 and 26 on Lambada program and Day 43 on the “Path”. Worked Elliptical in the morning and did legs in the evening. Â Pretty good, strong workout.
Workout: Day 43 (S12) (Lower Body) – 150mins (2.5hrs)
Legs and ABS (90 sec rest)
Quads:
Leg Press: 2x12reps, 1->fail: 250,250,250(90’s+35) @15
Leg Extensions: 2x12reps, 1->fail: 110,110,110@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95@15
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 50s,50s,50s@10
Calves:
Sitting Calf Presses: 2×25 1->fail: 110,110,110@25
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Decline Cruches: 50 / Reverse Crunches: 50
Lying: 150 / Â Side Obliques: 200 (100 each side) / Chair: 50
Cardio:
Elliptical: 90min (mix)
Distance: 6.82 miles
Calories: 1464
Tracker
Total Distance: 146.40 miles (Goal 200/53.60 remain)
Total Calories: 30,607 (Goal 40,000/9,393 remain)
Total Pushups: 2845(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 11, 2011 | Fitness, Journal, Workout Log
Off Day: Good rest day, wish I didn’t have to go in to work though. Past week was pretty hectic; nice slow burns though. Better eating, better sleep…although sleeping can always get better.
“Good livin’…keep movin!â€
-R-
