by Rupe | Feb 9, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 24 on Lambada program and Day 40 on the “Path”. Still sore. Leg muscles are still repairing. Â Tomorrow will be 90 min slow burn cardio.
Workout: Day 40(9) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 60,60,60
Flat flyes: 2@12 reps,1->fail: 25,25,25
Shoulder
Shrugs: 2@12 reps,1->fail: 60,60,60@12
Front Raises: 2@12 reps,1->fail: 25,25,25
Triceps
Bench Dips: 2@12 reps,1->fail:
Lying Dumbbell Tricep Extension:2@15 reps,1->fail: 20,20,20
Tricep Press : 2@12 reps,1->fail: 100,100,100
Push-Ups: 150
Cardio:
Elliptical: 30min (10-slow burn,10-hyper, 10-slow burn)
Distance: 3.0 miles
Calories: 649cal
Tracker
Total Distance: 128.33 miles (Goal 200/71.67 remain)
Total Calories: 27,727 (Goal 40,000/12,273 remain)
Total Jumps: 2200
Total Pushups: 2535 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 8, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 23 on Lambada program and Day 39 on the “Path”. Another tough day, mainly due to the leg workout yesterday. Â Pretty sore right now, but expected, since I really have worked my legs that hard since I started lifting. Tried to stay away from the legs today during back workout, but had to do deadlifts; it was ok though.
Workout: Day 39(T8) (Upper Body I) – 69min
Back, Biceps and Cardio (2min rest)
Back:
Bent Over DBell Row: 2 @12 reps,1->fail:60,60,60@17
DBell Deadlifts: 2 @12 reps,1->fail:60,60,60@12
Hyperextension: 2x 12reps, 1->fail:35,35,35@
Oblique Bens: 2×15@45,20@45 (these were good)
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:12,25,25
Seated Conc. Curl:2x 12reps, 1->fail:25,25,25
Push-Ups: 150
Cardio:
Elliptical: 30min (10-slow burn,10-hyper, 10-slow burn)
Distance: 2.5 miles
Calories: 739cal
Tracker
Total Distance: 125.33 miles (Goal 200/74.67 remain)
Total Calories: 27,727 (Goal 40,000/12,273 remain)
Total Jumps: 2200
Total Pushups: 2385 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 7, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 22 on Lambada program and Day 38 on the “Path”.  Today was t-o-u-g-h! I hit the squat machine hard and it was all over after that.  The big muscles drain every ounce of energy from my body.  Bottomline was, I really was not prepared mentally or physically for the workout, I did not get a good night sleep last night (hanging around for the Super Bowl) and so I went into event blah…and did it put me on my butt.  Will have to ensure that I am pumped for all future ones and sleep dammit!  Closing in on day 40…that’s significant!
Workout: Day 38 (M7) (Lower Body) – 60mins: FEB 7
Legs and ABS (2min rest)
Quads:
Squats: 2x12reps, 1->fail: 140,140,140 (45s+25s)
Lunges: 2x12reps, 1->fail: 35,35,35@12 (2x 35lbs plates)
Leg Extension:2x12reps, 1->fail: 90,90,90@15 (Squats killed me!)
Hamstring:
Leg Curls:2 sets of 12 reps,1->fail: 95,95,95@15
Str. Leg Bbells Deadlifts: 2x12reps, 1->fail:160,160,160@ (90+70′)
Calves:
Sitting Calf Presses: 2×25 @20;1->fail: 125,125,125@
Lying Calf Press: 2×20 1->fail: 180,180,180@
ABS:
Regular: 50
Lying (Left/Right/Center): 25,25,25
Calories: 568
Distance: 0 (Did not hit the elliptical today…bad move! workout suffered)
Pushups: 90 (6x 15)
Tracker
Total Distance: 122.83 miles (Goal 200/77.17 remain)
Total Calories: 26,988 (Goal 40,000/13,012 remain)
Total Jumps: 2200
Total Pushups: 22355 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 6, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 21 on Lambada program and Day 37 on the “Path†. Another really good interval workout on the treadmill. Push a bit harder today and threw in some incline. Only worked out for 65 mins though, but the intensity was brung. Next cardio will be 90 min slow burn…oyeaaah!
Workout: Day 37 (6) (65 mins) – Pure Cardio
– Elliptical:Â 60 mins
– Distance: 4.62 miles
– Calories: 907
– Push ups: 290 (140 during workout and 15/hr over 10 hours at work)
Tracker
Total Distance: 122.83 miles (Goal 200/77.17 remain)
Total Calories: 26,420 (Goal 40,000/13,580 remain)
Total Jumps: 2200
Total Pushups: 2145 (Goal 10,000)
Good livin’…keep movin’!
-R-
by Rupe | Feb 5, 2011 | Fitness, Journal, Workout Log
Off Day: A day of total rest and relaxation from exercising, although I still have to go to work. Last week was pretty productive. I feel much stronger now, going into week 6.  Over the next 2 weeks (6 and 7) and I will work on ripping – this means some serious cardio, especially intervals. I will work on 45min intervals 3x per week and long cardio 3 times per week.   Eating still pretty good…sleeping still a bit crappy.Â
“Good livin’…keep movin!â€
-R-
by Rupe | Feb 4, 2011 | Fitness, Journal, Workout Log
This is equivalent to Day 20 on Lambada program and Day 35 on the “Path”. Really good workout today…felt relatively strong; compare to yesterday, today was like a new day.  Gym was pretty crowded took me longer than I really wanted to spend in there.  Tomorrow is gonna be a 90 min cardio sculpting day.
Workout: Day 35(4) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)
Chest
Bench Press: 2@12 reps,1->fail: 55,55,55@12
Bench Flyes: 2@12 reps,1->fail: 20,20,20@15 – pretty deep reps
Shoulder
Dumbbell Shrugs:2@12 reps,1->fail: 55,55,55@12
Dumbbell Front Raises: 2@12 reps,1->fail:15,15,15
Dumbell Punches: 2@12 reps,1->fail:15,15,15
Triceps
Bench Dips: 2@12 reps,1->fail: 12,12,12
Lying Dumbbell Tricep Extension:3@25 reps @ 20
Tricep Pressdown: Â 2@12 reps,1->fail:80,80,80@12
Cardio:
Elliptical: 30 min
Distance: 2.51 miles  (high resistance – climbing)
Calories: 933
Tracker
Total Distance: 118.21miles (Goal 200/81.79 remain)
Total Calories: 25,513 (Goal 40,000/14,487 remain)
Total Jumps: 2200
Total Pushups: 1855 (Goal 10,000)
Good livin’…keep movin’!
-R-
