Rupe’s Year of the Body: PhII-Day 14 (Th5)

by Rupe | May 5, 2011 | Fitness, Journal, Workout Log

Good workout on my legs. Honestly didn’t get a great a burn as I am used to…felt a bit lackluster today. Left knee also hinted at a bit of a problem when I was doing some seated leg extensions for hamstring, so I held off since I had done a few exercises already to target that area.

Workout: Day 14 (Th5/Lower Body) – 60mins/1min rest
Hack Squat 1×12,10,10 (180,270,270)
Squats 1×12,10,10 (2x45s, 2x55s) – Alternate
Lunges 3×12 (30,30,30)
DB Stiff-Legged Dead lift 1×12,10,10 (20,30,30)
Lying Leg Curl 3×12 (35s,35s,30s)
Calf-raise 3×12 (1x45plate, 2×55)
Hack Squat Calf Press 3×25 (270)
Cardio: 15mins
Distance: 1.2
Pushups: 50 
Calories:737

Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 8,169 (Goal 50,000/41,831 remain) *
Total Pushups: 710 (Goal 10,000 / 9,290)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 13 (W4)

by Rupe | May 4, 2011 | Fitness, Journal, Workout Log

Really good workout today on the treadmill.  Lot of hill (10-12 incline) at 3-4 speed alternated with runs at level 5 every 10 mins.  Felt pretty good, will continue to work this with elipticals in the future and at least an outside run on the track once a per week.   

Workout: Day 13 (W4 – Pure Cardio)
Treadmill: 63 mins
Distance: 3.0
Situps:  250 (Lying – 150, Obliques – 50, Reverse – 50)
Calories: 943
Pushups: 125

Tracker
Total Distance: 43.38 miles (Goal 250/206.62 remain) *
Total Calories: 7,432 (Goal 50,000/42,568 remain) *
Total Pushups: 660 (Goal 10,000 / 9,340)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 12 (T3)

by Rupe | May 3, 2011 | Fitness, Journal, Workout Log

Pretty good workout today, touching areas and muscles that I have not touched in some time now.  Started drinking MuscleTech milkshakes again.  Had one before and after my workout.  The good think was, I did not feel hungry during and well after my workout; quite the change.  Tomorrow is sort of a mini rest…I go for a one hour treadmill run. 

Workout: Day 12 (T3/Upper Body II) – 60mins/1min rest
Pull down 1×12,10,10 (90, 100,110)
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 (plate))
Shrugs 3×12 (50,60,60) – missed this exercise…dammit!
Barbell Curl 3×12 (20,30,30)
DB Curl 3×12 (20,25,25)

Cardio: 30mins
Distance: 4.35
Pushups: 100 (at least 50 per day)
Calories: 579

Tracker
Total Distance: 40.38 miles (Goal 250/209.62 remain) *
Total Calories: 6,489 (Goal 50,000/44,090 remain) *
Total Pushups: 660 (Goal 10,000 / 9,340)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 11 (M2)

by Rupe | May 2, 2011 | Fitness, Journal, Workout Log

Started a new workout regiment today. Not too far from what I have been doing, but now I am incorporating Military Press, Incline Press for the first time in a very long time. With this new regiment, I will be lifting 4 times a week with cardio pretty much everyday and one day focused cardio. No plans now to do much on the weekend but rest.

Workout: Day 11 (M2/Upper Body I) – 43mins/1min rest
Bench press 1×12,10,10 (50,60,60)
Incline press 1×12,10,10 (30,35,35)
Military press 1×12,10,10 (25,30,30)
Side-raise 3×12 (15,15,15)
Tricep ext 3×12 (20,20,20)
Push Down 3×12 (110,110,110)
Cardio: 30mins
Distance: 0
Pushups: 25 (at least 50 per day)
Calories: 180

Tracker
Total Distance: 36.03 miles (Goal 250/213.97 remain) *
Total Calories: 5,910 (Goal 50,000/44,090 remain) *
Total Pushups: 560 (Goal 10,000 / 9,440)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 10 (F29)

by Rupe | Apr 29, 2011 | Fitness, Journal, Workout Log

Pretty straight forward week of workout. I am averaging about 175lbs in the weight department; right where I want to be. I will start lifting next week.

Workout: Day 10 (F29/60 mins) – Pure Cardio
– Elliptical: 60 mins
– Distance: 4.3 miles
– Calories: 738
– Push ups: 0

Tracker
Total Distance: 40.33 miles (Goal 250/209.67 remain) *
Total Calories: 6,468 (Goal 50,000/43,532 remain) *
Total Pushups: 535 (Goal 10,000 / 9,465)

Additional:
Weight: 177.6
Body Fat: xx% (Excellent 17.5-20.5%) – use chart to figure out.
Circumference value has to be <20 inches.

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 9 (Th28)

by Rupe | Apr 28, 2011 | Fitness, Journal, Workout Log

First back workout since restarting. Legs still a bit sore.  Did 30 mins of TRX for the first time. Really hard to get through full back workout.  Really like the TRX workout, will be looking into it more closely.

Workout: Day 9 (Th28/Upper Body II) – 60mins
Back, Biceps and Cardio (1min rest)

Back:
Bent Over DBell Row: 3 @12 reps,1->fail:50,50,50
Underhand Pulldown: 2 @10reps,1->fail:115,115,110
Hyperextension: 3x 15reps, 1->fail: no weights
Oblique Bends: 3×15@45
Biceps:
Alternate Dumbbell Hammer Curl: 3x 12@20
Preacher Curl:2x 12reps, 1->fail: 30s
Cardio/Pushups:
Elliptical: 45min
Distance: 4.85miles
Calories: 300 est
Push-ups: 0

Tracker
Total Distance: 36.03 miles (Goal 250/213.97 remain) *
Total Calories: 5,730 (Goal 50,000/44,270 remain) *
Total Pushups: 535 (Goal 10,000 / 9,465)

Good livin’…keep movin’!
-R-