Rupe’s Year of the Body: PhII-Day 20 (T17)

by Rupe | May 17, 2011 | Fitness, Journal, Workout Log

Pumping up the amount of weights now. Did eat properly this today leading up to workout, felt pretty weak.   At any rate, got through the entire workout with not too much of a struggle; just didn’t get the intense burn I needed. Guess I will look into leveling off here for awhile and increase the reps.

Workout: Day 17 (T3/Upper Body II) – 75mins/1min rest
Pull down 1×12,10,10 (110, 120,120)
Seated Row 1×12,10,10 (100,100,90)
One arm rows (60,65,65)
Bent-over-raise 1×12,10,10 (15,15,10 )
Bent-over-raise 1×15,15,15 (10lbs plates)
Shrugs 3×12 (55,65,65)
Barbell Curl 3×12 (30,40,40)
DB Curl 3×12 (25,25,25)

Cardio: 20mins
Distance: 1.96
Pushups: 50 (at least 50 per day)
Calories: 800

Tracker
Total Distance: 49.44 miles (Goal 250/200.56 remain) *
Total Calories: 10,020 (Goal 50,000/39,980 remain) *
Total Pushups: 910 (Goal 10,000 / 9,090)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 19 (Th12)

by Rupe | May 12, 2011 | Fitness, Journal, Workout Log

This is a time late entry 5 days later.

Workout: Day 19 (Th12/Upper Body I) – 46mins/1min rest
Bench press 1×12,10,10 (55,65,65)
Incline press 1×12,10,10 (30,35,35)
Military press 1×12,10,10 (30,35,35)
Side-raise 3×12 (15,15,15) – did a set of front raise as well
Lying one-hand tricep ext 3×12 (25,25,25)
Bench Dips 3×15
Push Down 3×12 (110,120,120)
Cardio: 30mins
Distance: 0
Pushups: 50
Calories: 388

Tracker
Total Distance: 47.48 miles (Goal 250/202.52 remain) *
Total Calories: 9,220 (Goal 50,000/40,780 remain) *
Total Pushups: 860 (Goal 10,000 / 9,140)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 18 (W11)

by Rupe | May 11, 2011 | Fitness, Journal, Workout Log

Felt really great today at my workout.  Had enough energy to power through at a pretty good rate.  Meals today were superb.  Had fried egg-wholewheat bagel sandwiched with a cup of black coffee.  I then had a shake before and after workout and 2 pieces of chicken an a yogurt with peanuts for lunch.  Right now I feel pretty stuffed.  Will try to replicate today for tomorrow when I have my upper body part 1 routine. 

Workout: Day 18 (W11/Lower Body) – 60mins/1min rest
Hack Squat 1×12,10,10 (270,270,270)
Seated Leg Extension 1×12,10,10 (105,105,120)
Squats 1×12,10,10 (2x45s, 2x55s) – Alternate
Walking Lunges 3×12 (30,35,35)
Smiths Machine Stiff-Legged Dead lift 1×12,10,10 (90,110,110)
Lying Leg Curl  1×12,10,10 (90,100,100)
Seated Calf-raise 3×12 (1x45plate, 1×55,1×65)
Hack Squat Calf Press 1×15 (270)
Cardio: 15mins
Distance: 1.6
Pushups: 50
Calories: 647

Tracker
Total Distance: 47.48 miles (Goal 250/202.52 remain) *
Total Calories: 8,832 (Goal 50,000/41,168 remain) *
Total Pushups: 810 (Goal 10,000 / 9,190)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 17 (T10)

by Rupe | May 10, 2011 | Fitness, Journal, Workout Log

This was a real steamer today. I ran outside on a track here on base for the first time in…heck I can ‘t even remember. Ran 10 laps…about a mile and a half, and honestly, I was winded. Not only was it hot as heck, it the softness of the track seemed to sap every ounce of energy I had with each step. Not sure if I will be doing that again. Not because I got winded, but the exposure to the sun was terrible…it felt as though I was roasting. It has been a long time since I felt that kinf of heat.

Workout: Day 17 (T10 – Pure Cardio)
Treadmill: 48mins
Distance: 2.5
Situps: 300 (Lying – 225, Obliques – 75, Reverse – 0)
Calories: 753
Pushups: 100

Tracker
Total Distance: 45.88 miles (Goal 250/204.12 remain) *
Total Calories: 8,185 (Goal 50,000/41,815 remain) *
Total Pushups: 760 (Goal 10,000 / 9,240)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 16 (M9)

by Rupe | May 9, 2011 | Fitness, Journal, Workout Log

This is basically my start of my second string on this new regime. Felt relatively strong, but not as strong as I would like to. I think if I want to get a real pump, I might really have to look into getting a better breakfast than I am right now. This morning I had 2 eggs and a cup of black coffee. I also, had a protein shake before and after my workout. I really need to focus on my eating…it is a focal point of this phase anyway, so that should go without saying.

Workout: Day 16 (T3/Upper Body II) – 82mins/1min rest
Pull down 1×12,10,10 (100, 110,110)
Seated Row 1×12,10,10 (100,100,90) / One arm rows (50,60,60)
Bent-over-raise 1×12,10,10 (15,15,10 )
Bent-over-raise 1×12,10,10 (10lbs plates)
Shrugs 3×12 (50,60,60)
Barbell Curl 3×12 (20,30,30)
DB Curl 3×12 (25,25,25)

Cardio: 30mins
Distance: 4.35
Pushups: 50 (at least 50 per day)
Calories: 930

Tracker
Total Distance: 47.73 miles (Goal 250/202.27 remain) *
Total Calories: 9,584 (Goal 50,000/40,416 remain) *
Total Pushups: 810 (Goal 10,000 / 9,190)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 15 (F6)

by Rupe | May 6, 2011 | Fitness, Journal, Workout Log

Stayed home today so worked out at home for the first time in a long time.  My stuff was finally delivered from Bahrain, so I was pretty motivated today.  Got to say it was a pretty good workout.  Couldn’t do some of the things but good workout nonetheless.

Workout: Day 15 (F6/Upper Body I) – 50mins/1min rest
Bench press 1×12,10,10 (50,60,60)
Incline press 1×12,10,10 (30,30,30) – didn’t feel strong enough for 35s
Military press 1×12,10,10 (20,30,30)- don’t have any 25s in my set
Side-raise 3×12 (15,15,15) – did a set of front raise as well
Lying one-hand tricep ext 3×12 (20,20,20)
Lying two-hand tricep ext 3×15 (45)
Bench Dips 3×15
Push Down 3×12 (110,110,110) – don’t have at home
Cardio: 30mins
Distance: 0
Pushups: 50 (at least 50 per day)
Calories: 485

Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 8,654 (Goal 50,000/41,346 remain) *
Total Pushups: 760 (Goal 10,000 / 9,240)

Good livin’…keep movin’!
-R-