Rupe’s Year of the Body: PhII-Day 3 (W20)

by | 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-


Rupe’s Year of the Body: PhII-Day 2 (T19)

by | Apr 19, 2011 | Fitness, Journal, Workout Log

Pretty good workout today.  

Workout: Day 2 (T19) (45 mins) – Pure Cardio
– Elliptical: 45 mins
– Distance: 4.3 miles
– Calories: 876
– Push ups: 0

Tracker
Total Distance: 8.3 miles (Goal 250/241.7 remain) *
Total Calories: 1413 (Goal 50,000/4,8587 remain) *
Total Pushups: 0 (Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: PhII-Day 1 (M18)

by | Apr 18, 2011 | Fitness, Journal, Workout Log

Just getting back into the swing of things in Phase II, after being off about approximately 7 weeks.  Over the next few days I am going to slide back into form.  I will mainly be working cardio this week and then start lifting next.   

Workout: Day 1 (M18) (45 mins) – Pure Cardio
– Elliptical: 45 mins
– Distance: 4.0 miles
– Calories: 537
– Push ups: 0

Tracker
Total Distance: 4.0 miles (Goal 250/246.0 remain) *
Total Calories: 537 (Goal 50,000/4,9463 remain) *
Total Pushups: 0 (Goal 10,000)

Good livin’…keep movin’!
-R-

Year of the Body – Phase II Goals

by | Apr 17, 2011 | Fitness, Journal, Workout Log

Phase 2: (18April – 18June 2011)
– Time Period: 8 weeks
– Weight: Maintain 175-179lbs (ripped) / <20% Body Fat
– Elliptical Caloric burn: Maintain 240-250 calories in 12 minutes
– Total Mileage: 250 miles
– Total Calories: 50,000
– Total Pushups: 10000
– Pushups: 120 (2 minutes)
– Crunches: 130 (2 minutes)

I will start lifting week of the 25April11

Title: Rebel Buddha

Title: Rebel Buddha

by | Mar 28, 2011 | Not So Recent Reads

Title: Rebel Buddha – On the Road to Freeddom by  Dzogchen Ponlop

Publisher’s Summary
There’s a rebel within you. It’s the part of you that already knows how to break free of fear and unhappiness. This rebel is the voice of your own awakened mind. It’s your rebel buddha – the sharp, clear intelligence that resists the status quo. It wakes you up from the sleepy acceptance of your day-to-day reality and shows you the power of your enlightened nature. It’s the vibrant, insightful energy that compels you to seek the truth.

Dzogchen Ponlop guides you through the inner revolution that comes from unleashing your rebel buddha. He explains how, by training your mind and understanding your true nature, you can free yourself from needless suffering. He presents a thorough introduction to the essence of the Buddha’s teachings and argues that, if we are to bring these teachings fully into our personal experience, we must go beyond the cultural trappings of traditional Asian Buddhism. We all want to find some meaningful truth about who we are, he says, but we can only find it guided by our own wisdom – by our own rebel buddha within.

My Comments:
I was expecting a run-on about Buddhist spirituality, it was infact a really good read.  I found myself backing up several times to re-read several areas.

Title: Sex at Dawn

Title: Sex at Dawn

by | Mar 14, 2011 | Not So Recent Reads

Title: Sex at Dawn – The Prehistoric Origins of Modern Sexuality by Christopher Ryan, Cacilda Jetha

Publisher’s Summary:
Since Darwin’s day, we’ve been told that sexual monogamy comes naturally to our species. Mainstream science – as well as religious and cultural institutions – has maintained that men and women evolved in families in which a man’s possessions and protection were exchanged for a woman’s fertility and fidelity. But this narrative is collapsing. Fewer and fewer couples are getting married, and divorce rates keep climbing as adultery and flagging libido drag down even seemingly solid marriages.

How can reality be reconciled with the accepted narrative? It can’t be, according to renegade thinkers Christopher Ryan and Cacilda Jetha. While debunking almost everything we “know” about sex, they offer a bold alternative explanation in this provocative and brilliant book.

Ryan and Jetha’s central contention is that human beings evolved in egalitarian groups that shared food, child care, and, often, sexual partners. Weaving together convergent, frequently overlooked evidence from anthropology, archaeology, primatology, anatomy, and psychosexuality, the authors show how far from human nature monogamy really is. Human beings everywhere and in every era have confronted the same familiar, intimate situations in surprisingly different ways. The authors expose the ancient roots of human sexuality while pointing toward a more optimistic future illuminated by our innate capacities for love, cooperation, and generosity.

My Comments:
One of the most interesting and informative books I have read in a very long time.  I highly recommned it.

Rupe’s Year of the Body: Day 60 (T9)

by | Mar 9, 2011 | Fitness, Journal, Workout Log

I haven’t really started Phase II, but overall I am on activity Day 60. I have been traveling back to the U.S from Bahrain over the last week. I intend to start Phase II this weekend – outlining all the things I intend to work on over the next 8 weeks.

Elliptical: 60 mins
Push-ups: 200
Pull-ups: 50
Obliques w/ 20lbs:
Dips: 25
Calories: 659

Rupe’s Year of the Body: Day 59 (M28)

by | Feb 28, 2011 | Fitness, Journal, Workout Log

Test Day – Phase 1: (1January – 26February 2011)
– Time Period: 8 weeks
– Weight: 182 (current) –> 175lbs (Between 175 and 177lbs)
– Elliptical Caloric burn: 250 calories in 12 minutes (Only 192 within time)
– Total Mileage: 200 miles (completed – 203.93!)
– Total Calories: 40,000 (completed – 40,027!)
– Pushups: 101 (2 minutes)… (Only completed 70 within time)
– Crunches: 120 (2 minutes)… (Did 100, but only complete 80 within time)
– Total Pushups: 8000 (Not considered for this time period, started late)

All in all I attained 50% of overall goals, still have quite a bit of work to do.  I feel as though my natural body weight needs to be around 177.  I will do a slight modification on my Phase II.  I am also taking a couple days off, sort of ( I will still do pushups and situps, runs etc) until I get back to the states.

Rupe’s Year of the Body: Day 57 (S26)

by | Feb 26, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 39 on Lambada program and Day 57 on the “Path”. Awesome workout  and end of first phase – met all the necessary number that I set out to attain.  I will take a rest on Saturday and then take my test for on Sunday. PHASE I COMPLETE!

Workout: Day 57 (S26) (Upper Body II) – 2.25hr(134mins)
Chest, Shoulder, Triceps (2min rest)

Chest
Bench Press: 2@12 reps,1->fail: 70,70,70 (2nd@15)
Flat flyes: 3@12 reps,1->fail: 30,30,30 (2/3@15)

Shoulder
Punch: 2@ 12reps, 1->fail:20,20,20
Overhead Shoulder Press: 2@ 12reps, 1->fail: 30,30,30
Sit/Stand Shrugs: 3x 12@60

Triceps
Lying Press: 2@12 reps,1->fail: 30,30,30 (left 6 weak)
Tri Press down : 2@12 reps,1->fail: 120,120,120
Bench Dips: 3@12 reps,1->fail:15,15,20

Cardio:
Elliptical: 65
Distance: 8.4miles
Calories: 1490

Tracker
Total Distance: 203.93 miles (Goal 200/0.00 remain)
Total Calories: 40,027 (Goal 40,000/0 remain)
Total Pushups: 4160(Goal 10,000)

Additional:
Weight: 177.6  / BMI: 28 (Ideal 19-25)  / Body Fat: 19% (Excellent 17.5-20.5%)
I used the Biomeasure system to calculate the above.

Good livin’…keep movin’!
-R-

The Middle on the Edge: Bahrain

The Middle on the Edge: Bahrain

by | Feb 25, 2011 | Bahrain, Military-Political

So the new year ushered in a new energy into the Middle East…and the young energetic masses from Tunis to Manama are lashing out in all directions.  A few weeks ago, I was just chilling watching the drama unfold in Egypt from a far, now that the “House of Mubarak” has fallen – here in Bahrain, it appeared the “House of Kalifa” was on the verge of being next.

Well, not so fast though, the dynamics that conspired to dethrone the Pharoah are not quite as much present here; and although the actions of the defense force a few days into the demonstration (total of 6 people confirmed killed) seemed irrational, don’t be fooled, it was quite measured and very much calculated.

So why will the house of Khalifa not fall any time soon?  There is a host of reasons, but let me quickly jot down four of them here:
1.  In a single word – Arabia. The “House of Saud” provides most of what Bahrain needs to live -  the U.S. provides the rest (by the way, the “Kingdom” of Bahrain produces next to nothing really…no seriously).  The country, therefore, is owned principally by Saudis, the Saudis are our “friends”, so…nuff said.

2.  Saudi Alter Ego. Bahrain (I call it the “lower kingdom”) literally functions as Arabia’s alter ego.  Houses frequented by “Ladies of the Night” are not “openly” allowed in Arabia, so 5 star hotels are erected here in the lower kingdom to serve such pleasures.  There is absolutely no way that this will ever stop; in fact a few years ago, there were similar demonstrations to the recent ones, not as violent though, and the Saudis moved tanks to the border with Bahrain. They were poised to squash it, if it got out of hand.  You know, it has been written that many-a- kingdoms have been lost because of the sinful pleasures of a woman…I think this one is a keep-her.

3.  U.S Defense. This probably should be at the top, but no sweat…Saudis have it.  Unlike Egypt, we are inextricably linked to Bahrain.  They need us for their defense from regional aggressors (and believe me, this is a rough friggin’ neighborhood), and we need them to face down the Iranian threat.

4.  Geography – This is an island man…besides it’s too damn hot!  There is hardly any trees or even bush up on this bit*…let alone places to hide.  Most of the population, including the more affluent, live in a small area in the north and the disgruntled masses, i.e the ones demonstrating, i.e the Shias, live in what amounts to reservations to the south.   Bottom-line, it’s hard to start a revolution when you can’t hide and it hot as a mofo.

On a more serious tip tho, the voices of descent are essentially marooned here on the island.  They do enjoy some external support, primarily from Iranian, but nothing meaningful enough to be effective on any front.

So in the end, how is this gonna play out.  Well, not like Egypt nor Yemen and definitely not like freakin’ Libya (are you kidding me!).  And I really don’t want to make light of the situation, because it is indeed pretty serious, but if the opposition can sustain some amount of momentum, it might be able to push the kingdom to institute more reforms – primarily in education, social services and employment.  U.S foreign policy currently touts these as staples of any democracy (operative word!), so if the opposition here in Bahrain can continue to capture the world’s attention, while pushing for these, they might be able to eeek out something.

Ps: The case of the Third Country Nationals aka (TCN) here in Bahrain is an even more  dispicable situation.  But that’s for another topic.

 

Rupe’s Year of the Body: Day 55 (Th24)

by | Feb 24, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 37 on Lambada program and Day 55 on the “Path”. Really good workout. Eating is not doing too well lately.  The last few inches in ripping is hard as heck….really tough.

Workout: Day 55 (Upper Body I) – mins
Back, Biceps and Cardio (1min rest)

Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,70,70
Underhand Pulldown: 2 @10reps,1->fail:115,115,110
Hyperextension: 2x 15reps, 1->fail:35,45,35@
Oblique Bends: 3×25@45
Biceps:
Alternate Dumbbell Hammer Curl: 4x 15@,25 (during cardio)
Preacher Curl:2x 12reps, 1->fail:40,30,30

Cardio/Pushups:
Elliptical: 45min
Distance: 4.85miles
Calories: 906
Push-ups: 100

Tracker
Total Distance: 195.53 miles (Goal 200/4.47 remain) *
Total Calories: 38,537 (Goal 40,000/1,463 remain) *
Total Pushups: 4160(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 54 (W23)

by | Feb 24, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 36 on Lambada program and Day 54 on the “Path”. Really kick-up the weights a notch…got a pretty good cardio from this workout, especially with the dumbbell squats.  Forgot my watch, but remembered my iPod today.

Workout: Day 54(W23) (Lower Body) – 60mins
Legs and ABS (60 sec rest)

Quads:
Squats: 2x10reps 1->fail: 180,180,180(45′s+45’s)
Dbells Squats: 2x12reps, 1->fail: 65,65,65
HackSquats: 2x12reps, 1->fail: 240,250,280@15
Extensions: 2x12reps, 1->fail: 120,120,120@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95
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 |
Raised Leg crunches: 50
Side Obliques: 200 (100 each side)

Cardio:
Elliptical: 30 min
Distance: miles
Calories: 500 est

Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,631 (Goal 40,000/2,369 remain) *
Total Pushups: 4060(Goal 10,000)

Good livin’…keep movin’!
-R-

Fifty Writing Tools: Quick List

Fifty Writing Tools: Quick List

by | Feb 24, 2011 | just Writing


by Roy Peter Clark
(The Poynter Institute)

I. Nuts and Bolts

1. Begin sentences with subjects and verbs. Make meaning early, then let weaker elements branch to the right.

2. Order words for emphasis. Place strong words at the beginning and at the end.

3. Activate your verbs. Strong verbs create action, save words, and reveal the players.

4. Be passive-aggressive. Use passive verbs to showcase the “victim” of action.

5. Watch those adverbs. Use them to change the meaning of the verb.

6. Take it easy on the -ings. Prefer the simple present or past.

7. Fear not the long sentence. Take the reader on a journey of language and meaning.

8. Establish a pattern, then give it a twist. Build parallel constructions, but cut across the grain.

9. Let punctuation control pace and space. Learn the rules, but realize you have more options than you think.

10. Cut big, then small. Prune the big limbs, then shake out the dead leaves. Click to continue

Lincoln's Thoughts On Slavery

Lincoln's Thoughts On Slavery

by | Feb 23, 2011 | Military-Political

In 1854, Sen. Stephen Douglas forced the Kansas-Nebraska Act through Congress. The bill, which repealed the Missouri Compromise of 1820, also opened up a good portion of the Midwest to the possible expansion of slavery.

Douglas’ political rival, former Illinois Congressman Abraham Lincoln, was enraged by the bill. He scheduled three public speeches in the fall of 1854, in response. The longest of those speeches — known as the Peoria Speech — took three hours to deliver. In it, Lincoln aired his grievances over Douglas’ bill and outlined his moral, economic, political and legal arguments against slavery.

But like many Americans, Lincoln was unsure what to do once slavery ended.

“Lincoln said during the Civil War that he had always seen slavery as unjust. He said he couldn’t remember when he didn’t think that way — and there’s no reason to doubt the accuracy or sincerity of that statement,” explains historian Eric Foner. “The problem arises with the next question: What do you do with slavery, given that it’s unjust? Lincoln took a very long time to try to figure out exactly what steps ought to be taken.”  Click to read or listen to the full report from NPR.

Rupe’s Year of the Body: Day 53 (T22)

Rupe’s Year of the Body: Day 53 (T22)

by | Feb 22, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 35 on Lambada program and Day 53 on the “Path”.  I am really enjoying this workout period; very happy I decided to start it at the beginning of the year.   This coming Friday the 26th of February is the end of my Phase 1 personal transformation. The goals I set for myself back there can be found at [ https://mbno.com/RH/year-of-body].  The day of reckoning is 4 days away.  I have really stuck with my regiment and I do feel confident that I can pull it off.  My body feels good and strong; still working on proper sleep and nutrition, but even in those areas I believe I have made gains over the last 7.5 weeks.    My evaluation and measurements will be at 1000 hours on Friday 26th.  I will delay my day off until Saturday.

Workout: Day 53 (S19) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 10.33 miles
– Calories: 967
– Push ups: 45 (only did 3 sets today)
– Crunches: 400

Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,131 (Goal 40,000/2,869 remain) *
Total Pushups: 4060(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 53 (T22)

by | Feb 22, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 35 on Lambada program and Day 53 on the “Path”.  I am really enjoying this workout period; very happy I decided to start it at the beginning of the year.   This coming Friday the 26th of February is the end of my Phase 1 personal transformation. The goals I set for myself back there can be found at [ https://mbno.com/RH/year-of-body].  The day of reckoning is 4 days away.  I have really stuck with my regiment and I do feel confident that I can pull it off.  My body feels good and strong; still working on proper sleep and nutrition, but even in those areas I believe I have made gains over the last 7.5 weeks.    My evaluation and measurements will be at 1000 hours on Friday 26th.  I will delay my day off until Saturday.

Workout: Day 53 (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 10.33 miles
– Calories: 967
– Push ups: 45 (only did 3 sets today)
– Crunches: 400

Tracker
Total Distance: 190.68 miles (Goal 200/9.32 remain) *
Total Calories: 37,131 (Goal 40,000/2,869 remain) *
Total Pushups: 4060(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe's Year of the Body: Day 52 (M21)

by | 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.  Started some additional supplements to get energy boost.  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-

Rupe’s Year of the Body: Day 51 (Su20)

by | 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-

Rupe’s Year of the Body: Day 50 (S19)

by | 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: 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-

Rupe’s Year of the Body: Day 48 (T17)

by | 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: 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-

Rupe’s Year of the Body: Day 47 (W16)

by | Feb 16, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 30 on Lambada program and Day 47 on the “Path”. 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-

Rupe’s Year of the Body: Day 46 (T15)

by | Feb 15, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 29 on Lambada program and Day 46 on the “Path” . Pretty straight forward day; events off base in the news, but relative great workout.  Putting up 65lbs dumbells with ease; 6 weeks ago I would even dream of it, now here I am.  Also, worked shoulders by mistake a couple of day ago, so I left it out of the regiment for today.  Tomorrow is lower body…”Big Legs”

Workout: Day 46(T15) (Upper Body II) – 66mins
Chest, Shoulder, Triceps (2min rest)

Chest
Bench Press: 2@12 reps,1->fail: 65,65,65
Flat flyes: 3@12 reps,1->fail: 25,25,25
Shoulder
Shrugs: 3x 12@60
Raises: reps,1->fail: 25
Seated Dumbbell Press: 2@12 reps,1->fail:
Triceps
Bench Dips: 3@12 reps,1->fail: 12,12,12
Lying Dumbbell Tricep Extension: 2@12 reps,1->fail: 30, 30,30
Tri Press : 2@12 reps,1->fail: 30, 30,30@12

Cardio:
– Elliptical: 30 mins
– Distance: 3.60 miles
– Calories: 488
– Push ups: 180 (18/hr over 10 hours at work)

Tracker
Total Distance: 162.455 miles (Goal 200/37.55 remain)
Total Calories: 32,730 (Goal 40,000/7,270 remain)
Total Pushups: 3355(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 45 (M14)

by | Feb 14, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 28 on Lambada program and Day 45 on the “Path” . On automatic now.  Two weeks to end Phase 1, just focusing on the numbers right now and keeping it honest.  Ripping coming on okay, but the last trim around waist is proving stubborn….no worries though…like the challenge, but will love the result and appreciate of it even better at the end.

Workout: Day 45 (M14) (90 mins) – Pure Cardio
– Elliptical: 90 mins
– Distance: 8.45 miles
– Calories: 950
– Push ups: 180 (18/hr over 10 hours at work)

Tracker
Total Distance: 158.85 miles (Goal 200/41.15 remain)
Total Calories: 32,242 (Goal 40,000/7,758 remain)
Total Pushups: 3175(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 44 (Su13)

by | Feb 13, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 27 on Lambada program and Day 44 on the “Path”. Okay workout, but felt like crap.  Only 2.5 hours of sleep last night falling asleep right now. I am 3/4 of the way towards the completion of Phase I goals and I am right on schedule.  Test in two weeks…looking forward to it.

Workout: Day 44 (S13)(Upper Body I) – 75min
Back, Biceps and Cardio (2min rest)

Back:
Bent Over DBell Row: 2 @12 reps,1->fail:65,65,65@17
DBell Deadlifts: 2 @12 reps,1->fail:50,50,50@12
Hyperextension: 2x 12reps, 1->fail:35,35,35@12
Punch: 2@ 12reps, 1->fail:15,15,15
Front Raises: 2@ 12reps, 1->fail: 35,35,35
Oblique Bends: 2×15@45,20@45
Biceps:
Alternate Dumbbell Hammer Curl: 2x 12reps, 1->fail:12,25,25
Seated Conc. Curl:2x 12reps, 1->fail:20,20,20
Push-Ups: 150

Cardio:
Elliptical: 30min
Distance: 4.0 miles
Calories: 685

Tracker
Total Distance: 150.40 miles (Goal 200/49.60 remain)
Total Calories: 31,292 (Goal 40,000/8,708 remain)
Total Pushups: 2995(Goal 10,000)

Good livin’…keep movin’!
-R-

Rupe’s Year of the Body: Day 43 (S12)

by | Feb 12, 2011 | Fitness, Journal, Workout Log

This is equivalent to Day 25 and 26 on Lambada program and Day 43 on the “Path”. Worked Elliptical in the morning and did legs in the evening.  Pretty good, strong workout.

Workout: Day 43 (S12) (Lower Body) – 150mins (2.5hrs)
Legs and ABS (90 sec rest)

Quads:
Leg Press: 2x12reps, 1->fail: 250,250,250(90’s+35) @15
Leg Extensions: 2x12reps, 1->fail: 110,110,110@15
Hamstring:
Leg Curls: 2 sets of 12 reps, 1 set to failure: 95,95,95@15
Str. Leg Dbells Deadlifts: 2x12reps, 1->fail: 50s,50s,50s@10
Calves:
Sitting Calf Presses: 2×25 1->fail: 110,110,110@25
Lying Calf Press: 2×25 1->fail: 180,180,180@25
ABS:
Decline Cruches: 50 / Reverse Crunches: 50
Lying: 150 /  Side Obliques: 200 (100 each side) / Chair: 50

Cardio:
Elliptical: 90min (mix)
Distance: 6.82 miles
Calories: 1464

Tracker
Total Distance: 146.40 miles (Goal 200/53.60 remain)
Total Calories: 30,607 (Goal 40,000/9,393 remain)
Total Pushups: 2845(Goal 10,000)

Good livin’…keep movin’!
-R-