by Rupe | Apr 27, 2011 | Fitness, Journal, Workout Log
Really sore legs…just popping motrins to full the pain. The war must go on though.
Workout: Day 8 (W27/60 mins) – Pure Cardio
– Elliptical: 45 mins
– Distance: 8.68 miles
– Calories: 1002
– Push ups: 200
Tracker
Total Distance: 36.03 miles (Goal 250/213.97 remain) *
Total Calories: 5,430 (Goal 50,000/44,570 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-
by Rupe | Apr 26, 2011 | Fitness, Journal, Workout Log
Pushed legs today for the first time in a long while. I think I will be hurting a bit over the next few days; will have to take lots of motrin.
Workout: Day 7 (T26/Lower Body) – 60mins
Legs and ABS (1min rest)
Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 3x12reps, 1->fail: 180,180,180@12
Extensions: 3x12reps, 1->fail: 25s@152
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
Straight Leg Lifts: 3×12 @ 45s
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 65,65,65
Calves:
Sitting Calf Presses: 2×25 1->fail: 95,95,
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Lying Crunches: 150
Reverse Leg crunches: 50
Side Obliques: 100 (50 each side)
Cardio:
Elliptical: 20 min
Distance: 1.6 miles
Calories: 500 est
Tracker
Total Distance: 27.35 miles (Goal 250/222.65 remain) *
Total Calories: 4,428 (Goal 50,000/45,572 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)
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-
by Rupe | Apr 25, 2011 | Fitness, Journal, Workout Log
This is first really lifting day. I will eventually morph it into the Lambada program soon; at any rate, I remain on the path.
Workout: Day 6 (M25/Upper Body II) – 60 mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 3@12 reps,1->fail: 50,50,50
Flat flyes: 3@12 reps,1->fail: 25,25,25
Shoulder
Punch: 3@ 12reps, 1->fail:15,15,15
Shrugs: 3@ 12reps, 1->fail: 50,50,50
Triceps
Lying Press: 2@12 reps,1->fail: 25,25,25 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 100,120,120
Bench Dips: 3@12 reps,1->fail:20,20,20
Cardio:
Elliptical: 30
Distance: 1.7miles
Calories: 748
Tracker
Total Distance: 25.75 miles (Goal 250/225.95 remain) *
Total Calories: 3928 (Goal 50,000/4,6072 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)
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-
by Rupe | Apr 22, 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 5 (F22/62 mins) – Pure Cardio
– Elliptical:Â 52 mins
– Distance: 4.3 miles
– Calories: 738
– Push ups: 0
Tracker
Total Distance: 24.05 miles (Goal 250/225.95 remain) *
Total Calories:Â 3180 (Goal 50,000/4,6820 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)
Good livin’…keep movin’!
-R-
by Rupe | Apr 21, 2011 | Fitness, Journal, Workout Log
Body still getting used to consecutive days on the grind. Still not really sore as expected; but then again it has only been a few weeks, I am still relatively fit. I will start weights next week. I will definitely be sore then.
Workout: Day 4 (T21/62 mins) – Pure Cardio
– Elliptical: 45 mins
– Distance: 5.4 miles
– Calories: 824
– Push ups: 150
Tracker
Total Distance: 19.75 miles (Goal 250/230.25 remain) *
Total Calories:Â 2442 (Goal 50,000/4,7578 remain) *
Total Pushups: 335 (Goal 10,000 / 9,665)
Good livin’…keep movin’!
-R-
by Rupe | Apr 20, 2011 | Fitness, Journal, Workout Log
Another good workout. Surprisingly I feel pretty good aerobically.
Workout: Day 3 (W20/50 mins) – Pure Cardio
– Elliptical: 45 mins
– Distance: 6.05 miles
– Calories: 917
– Push ups: 185
Tracker
Total Distance: 14.35 miles (Goal 250/241.7 remain) *
Total Calories: 1598 (Goal 50,000/4,8402 remain) *
Total Pushups: 185 (Goal 10,000 / 9,815)
Good livin’…keep movin’!
-R-

