Rupe’s Year of the Body: PhII-Day 26 (Th2)

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

Pretty good cardio day. Sort of ok abs workout. I did not feel particularly strong, as my diet was a bit off. I will be working on putting together a better meal plan…that way I can maximize my workout everyday.

Workout: Day 26 (Th/Cardio) – 65mins
Elliptical: 45mins
Distance: 6.xx
Situps:
Pushups: 80
Calories: XXX

Tracker
Total Distance: 65.54 miles (Goal 250/184.46 remain) *
Total Calories: 14,333 (Goal 50,000/35,667 remain) *
Total Pushups: 1320 (Goal 10,000 / 8,670)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 25 (T31)

by Rupe | May 31, 2011 | Fitness, Journal, Workout Log

Another awesome workout…really pushed it hard today again.  Eating was not as great as the last time I worked legs, but it was sort of ok.  I have to make sure I eat properly before working legs.  Pushed 360lbs again on the Hack Squats and I also incorporated regular squats again…haven’t done so in a long time.  Really hard time on the hamstring with the lying leg curls.  I think it might be because I go so heavy onthe Hack Squats to start with.  I also hit the Stiff Leg DeadLifts as well.

Workout: Day 25 (T31/Lower Body) – 65mins/1min rest
Hack Squat 1×12,10,10 (270,360,360)
Regular Squats (Smith’s Machine) 1×12,10,10 @ 160 (45’s+35s)
Seated Leg Extension 1×12,10,10 (135,135,135)
Standing Weightless Squats – 3x 15
Walking Lunges 3×12 (30,35,35)
Smiths Machine Stiff-Legged Dead lift 1×12,10,10  @ 140 (45’s+25s)
Lying Leg Curl 1×12,10,10 (100,100,100)
Seated Calf-raise 3×12 (2×45’s)
Hack Squat Calf Press 1×15 (270)
Cardio: 15mins
Distance: 2.5
Pushups: 60
Calories: 962

Tracker
Total Distance: 65.54 miles (Goal 250/184.46 remain) *
Total Calories: 14,333 (Goal 50,000/35,667 remain) *
Total Pushups: 1320 (Goal 10,000 / 8,670)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 24 (F27)

by Rupe | May 27, 2011 | Fitness, Journal, Workout Log

Pretty tough workout today.  I felt relatively tired.  It was weird because yesterday I felt so fresh and ready to go.  I can’t say I would change what I did yesterday, I just need to work on diet and pacing.  At any rate, I mixed a few different exercises in the mix…it was really good.

Workout: Day 24 (F27/Upper Body II) – 55mins/1min rest
Pull down 1×12,10,10 (120, 130,130)
One arm rows (65,70,70)
2 sets of Lat Machine (10@60lbs ) instead of Bent-over-raise 1×12,10,10 (15,15,10 )
Smits Machine Shrugs – 3×12 @ 90lbs
Seated Shrugs 1×12,10,10 (140,140,140)
Preacher Curl – 1×12 @ 25lbs
Short Barbell Curl 1×12,10,10 @ 10lbs
DB Curl 1×12,10,10  – 25lbs

Cardio: 20mins
Distance: 1.96
Pushups: 50 (at least 50 per day)
Calories: 575

Tracker
Total Distance: 63.04 miles (Goal 250/186.66 remain) *
Total Calories: 13,371 (Goal 50,000/37,629 remain) *
Total Pushups: 1260 (Goal 10,000 / 8,730)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 23 (Th26)

by Rupe | May 26, 2011 | Fitness, Journal, Workout Log

Really great workout today.  The last two days have been awesome gym time.  I believe by and large since my eating was on point, then my workout follow suit.  Tomorrow after my workout 

Workout: Day 23 (Th26/Upper Body I) – 46mins/1min rest
Bench press 1×12,10,10 (60,70,70)
Incline press 1×12,10,10 (35,40,40)
Military press 1×12,10,10 (35,40,40)
Side-raise 3×12 (15,15,15) – did a set of front raise as well ? (20s)
Punches 1×12, 10,10 (15,20,20/15)
Lying one-hand tricep ext 3×12 (30,30,30)
Bench Dips 3×25
Push Down 3×12 (120,130,130)
Cardio: 20mins
Distance: 2.60
Pushups: 50
Calories: 723

Tracker
Total Distance: 63.04 miles (Goal 250/186.66 remain) *
Total Calories: 12,796 (Goal 50,000/37,204 remain) *
Total Pushups: 1210 (Goal 10,000 / 8,790)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 22 (W25)

by Rupe | May 25, 2011 | Fitness, Journal, Workout Log

Awesome workout…really pushed it hard today after eating a bar and drinking some Celsius.  Pushed 360lbs for the first time with legs.  Really great workout.  OOOAAAHH!!! get some!!

Workout: Day 22 (W25/Lower Body) – 82mins/1min rest
Hack Squat 1×12,10,10 (270,360,360)
Seated Leg Extension 1×12,10,10 (120,135,135)
Standing Weightless Squats – 3x 15
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: 30mins
Distance: 4.6
Pushups: 50
Calories: 1168

Tracker
Total Distance: 60.54 miles (Goal 250/189.46 remain) *
Total Calories: 12,073 (Goal 50,000/37,927 remain) *
Total Pushups: 1160 (Goal 10,000 / 8,840)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 21 (M23)

by Rupe | May 23, 2011 | Fitness, Journal, Workout Log

Sort of took a week off, not willingly, but I have been preoccupied with getting my car straight.  At any rate, body has been holding.  My weight has leveled off at 175 average…exactly where I want to be.  I have been watching my sugar and other carb consumptions.  I have limited myself to a few cravings – pizza on the weekend and bun once a day during the week.  I really like the rhythm that I am in right now…feeling awesome.

Workout: Day 21 (M23 – Pure Cardio) – 6omins
Elliptical: 45mins
Distance: 6.50
Situps: 150 (Lying – 75, Obliques – 50, Reverse – 25)
Calories: 885
Pushups: 200

Tracker
Total Distance: 55.94 miles (Goal 250/194.06 remain) *
Total Calories: 10,905 (Goal 50,000/39,095 remain) *
Total Pushups: 1110 (Goal 10,000 / 8,890)

Good livin’…keep movin’!
-R-



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-

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-

Rupe’s Year of the Body: PhII-Day 8 (W27)

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-

Rupe’s Year of the Body: PhII-Day 7 (T26)

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-

Rupe’s Year of the Body: PhII-Day 6 (M25)

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-