by Rupe | Feb 21, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 34 on Lambada program and Day 52 on the “Path”. Good workout, crowded gym. Â Started some additional supplements to get energy boost. Â Didn’t get cardio in, but that’s aaigght, I have cardio day tomorrow. Crazy stuff still going on out in town.
Workout: Day 52(M21) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 70,70,70 (WOW!)
Flat flyes: 3@12 reps,1->fail: 30,25,25
Shoulder
Punch: 2@ 12reps, 1->fail:20,15,15
Front Raises: 2@ 12reps, 1->fail: 35,25,25
Shrugs: 3x 12@60
Seated Dumbbell Press: 2@12 reps,1->fail:
Triceps
Bench Dips: 3@12 reps,1->fail:15,15,15
Lying Dumbbell Tricep Extension: 2@12 reps,1->fail: 30,25,25
Tri Press : 2@12 reps,1->fail: 100,120,120
Cardio: none
Calories: 150
Push ups: 150 (15/hr over 10 hours at work)
Tracker
Total Distance: 180.35 miles (Goal 200/19.65 remain)
Total Calories: 36,164 (Goal 40,000/3,836 remain)
Total Pushups: 4060(Goal 10,000)
Good livin’.keep movin’!
-R-
by Rupe | Feb 20, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 33 on Lambada program and Day 51 on the “Path”. Since I goofed yesterday, today is a make up. Felt ok, not that strong though; since I am cutting, my caloric intake is down; also, must admit that my diet is not that great as well, will work on that this week. Lots of small meal is some balance
Workout: Day 51 (Upper Body I) – 100mins
Back, Biceps and Cardio (1min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,65,65
Bentover Rows: 2 @10reps,1->fail:80,80 (only did 2 sets, felt a slight tweak in the back)
Hyperextension: 2x 12reps, 1->fail:35,35,35@
Oblique Bends: 3×15@45, 1×20@45
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:25,25,25
Preacher Curl:2x 12reps, 1->fail:30,30,30
Cardio:
Elliptical: 30min
Distance: 2.80 miles
Calories: 1144
Tracker
Total Distance: 180.35 miles (Goal 200/19.65 remain)
Total Calories: 36,014 (Goal 40,000/3,986 remain)
Total Pushups: 3910(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 19, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 31 on Lambada program and Day 48 on the “Path†.  Sort of a big goof up, I should have done back today since my last workout on Thursday I did cardio.  Having the day off and still working can be a bit of a strain at times. I am falling asleep as I write this post…have to get up in the morn….
Workout: Day 50 (S19) (61 mins) – Pure Cardio
– Elliptical: 60 mins
– Distance: 5.0 miles
– Calories: 864
– Push ups:Â 375 (18/hr over 10 hours at work; 195 during workout)
– Crunches: 400
Tracker
Total Distance: 177.55 miles (Goal 200/22.45 remain)
Total Calories: 34,870(Goal 40,000/5,130 remain)
Total Pushups: 3910(Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 18, 2011 | Fitness, Journal, Workout Log
Off day, but extremely busy. Â Got to keep my focus… Lots going on, but can loose focus now.
by Rupe | Feb 17, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 31 on Lambada program and Day 48 on the “Path†.  Zoning in on the end here and appears that I am well ahead of schedule. Really hard last couple of day, but getting it done. Will take my assessment test at the end of next week, if I complete the phase by then. Looking forward to the wind. Awesome way to go Huzz!
Workout: Day 48 (T17) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 9.50 miles
– Calories: 933
– Push ups:Â 375 (18/hr over 10 hours at work; 195 during workout)
Tracker
Total Distance: 172.55 miles (Goal 200/27.45 remain)
Total Calories: 34,006 (Goal 40,000/5,994 remain)
Total Pushups: 3910(Goal 10,000)
Good livin’…keep movin’!
-R-
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-
