by Rupe | Jan 5, 2011 | Fitness, Journal, Workout Log
Did somewhat of an inventory of the upper body. Â Felt pretty strong. Â Have limited weights but enough to be effective. Â Will scope out next upper body a bit more closely.
Workout: Day 4 (65 mins) – Upper Body
– Dumbell Press: Â 12.5K@12, 12@90lbs, 12.5K@12, 100@12
– Triceps: 40@12, 40@12, 40@12
– Crunches: 100 (25 Reverse)
– DB Row: 12@15k, 12@15k, 12@15k
– Shoulder Raises: 10@5k, 10@5k, 10@5k
– Shoulder Shrugs: 12@15k, 12@15k, 12@15k
– Bicep Curls: 12@10k, 12@10k, 12@10k
– Calories burned – 320 (not a big caloric burn, but is the prove comes later)
– Total calories – 3975
– Distance – 0.0 miles
– Total distance – 12.9 miles
by Rupe | Jan 4, 2011 | Fitness, Journal, Workout Log
Great leg workout today. I also discovered another modification that pushes the caloric burn…ready…jump rope. I started with 200 skips, followed by 10mins on the treadmill, then I went into the movement exercises. Very good workout. I am writing from work now, but I am quite sure that I will feel them going down the stairs as I did coming back in from the work out.
Generally feel good. Went by medical today and got my BP checked – 90 ish/60 ish. This was about a hour and a half after my workout, aside from a bit sore, I felt fine. Good livin’
Workout: Day 4 (65 mins) – Legs
- Treadmill – 30 mins (Level 5 @ 5-10 degrees incline;  Intervals with the below exercises)
– Jump Rope – 5 x 200 (1000 jumps) * massive addition…pumped the legs
– Lunges: 1. 12 rep w/16.5lbs (7.5K)Â Â
                  2. 10 rep w/16.5lbs (7.5K) Â
                  3.   8 rep w/16.5lbs (7.5K)
                  4.  6 rep w/16.5lbs (7.5K)
– Squats: 1. 12 rep w/27.5lbs (12.5K)Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– S. Legs: 1. 12 rep w/27.5lbs (12.5K)Â Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– Calories burned – 904 (not as big as yesterday, but massive massive caloric burn no less)
– Total calories – 3655
– Distance – 1.7 miles
– Total distance – 12.9 miles
by Rupe | Jan 3, 2011 | Fitness, Journal, Workout Log
Workout: Day 3 (65 mins)
– Elliptical – 60 mins (Intervals with the below exercises)
– Pushups – 50
– Pullups – 5 (pretty tough, need to rest up)
– Crunches – 100
– Hip Raises – 15
– Side Bends – 40 (4×10) left and right
– Calories burned – 1116 (another monster caloric burn)
– Total calories – 2751
– Distance – 4.2 miles
– Total distance – 11.2 miles
Broke away from my desk for the first time since arriving on the island to go to war with the body. Â Do feel a bit sore right now, especially pecs. Â Will go easy on upper body tomorrow and work legs. Â I also need to work out weight usage for next week.
by Rupe | Jan 2, 2011 | Fitness, Journal, Workout Log
So the damn deal is done son…this is the Year of the Body. Â So over the next 8 weeks, I will be going to war against the lazy and love tire demons within. Â Goal is to get to 175lbs toned, burning around 4000 calories a week, which amount to roughly 2 pounds. Â I am currently 182, but the mid-section is not looking up to par if you get my drift.
Lots of commitment here son; I am pretty good at keeping up the working out schedule, my weaknesses are – eating and sleeping right.
At any rate, if you are reading this and care to come aboard, please…be my guest; a little bit of co-motivation never hurt nobody.
Workout: Day 2 (65 mins)
– Treadmill – 60 mins  (Interval with flats and incline: Speed level 3-5; incline level 6-10)
– Pushups – 25
– Pullups – 28
– Crunches – 90
– Calories burned – 994 (monster caloric burn); just shows ho
– Total calories – 1635
– Distance – ~3miles
– Total distance – 7miles
The back is not feeling too bad at all in fact, the nagging sensation is somewhat fainter…make be placebo effect.
by Rupe | Jan 1, 2011 | Fitness, Journal, Workout Log
Today is the start of what I hope to be a successful year for me and my family. I have spent most of last year away from my family so I am looking forward to getting back to them in a few weeks.
I am also dedicating this year to getting my family fit and healthy both physically and financially, doing more togetherness stuff and keeping a steady journal. I also intend to give more of a helping hand to family members in need – a promise I made to “The Eternal One”. Also intend to work on my “Bucket List” so to speak.
Workout: Day 1 (60 mins)
– Elliptical – 50 mins
– Pushups – 45
– Pullups – 28
– Crunches – 90
– Total calories – 641
Back has been giving me a bit of problem will need to work the core hard to offset.
by Rupe | Dec 13, 2008 | Fitness, Workout Log
HOW TO EXERCISE
Make a commitment to invest at least four hours per week to exercise. Aim for 30-60 minute workouts 3 times per week to support a healthy body and mind. As soon as you feel your enthusiasm decreasing, try a different activity. Team up with a friend. Having a buddy who is committed to a fitness strategy will keep you motivated and increase your chances of success. To achieve a toned, hard-body look, try adding at least two hours a week of free-weight or weight-machine training to your aerobic routine. Lean muscle weighs more than fat, so pay less attention to scales. Exercising in the morning will encourage calorie burning and energy all day long and exercising before meals helps reduce your appetite.
WHICH EXERCISE IS BEST?
Cardiovascular exercises such as jogging, rollerblading, bike riding and basketball stimulates your entire body, encouraging circulation, stamina, heart and lung health, lymphatic drainage and more. It can also help to enhance your mood and focus. Weight-training exercise increases lean muscle mass. Muscle tissue burns calories for energy so the greater amount of muscle tissue you have, the more calories you can burn.
Example Week For Advanced Fitness Level:
Monday: 45 min run before breakfast
Tuesday: 1 and half hour spin class
Wednesday: Rest
Thursday: 30 min elliptical machine, free weights and 30 squats
Friday: 30 min run before dinner
Saturday: 1 hour playing basketball
Sunday: Rest
