by Rupe | Jan 15, 2011 | Fitness, Journal, Workout Log
Really hard workout – tempted to break up in two separate, as I tend to loose form with the later ones. Â Will probably move to Chest, Shoulders, Triceps on one day and then Back, Biceps and Abs another. Â By the time I was finished with the Incline press, my shoulder were jelly…which pretty much killed my tricep reps. Â At any rate, felt a wee bit stronger today. Â Lower body tomorrow…hooah!
Workout Day 15 (Upper Body) – 60mins
Chest, Shoulders, Triceps, Back, Biceps (60-90 sec rest)
Chest:
DB Bench Press: 2x 10-12 reps, 1 ->fail: 45,55,40×10
Incline Press 2x 10-12 reps, 1 ->fail: 35,30,30×12
Shoulders:
Seated Dumbbell Press: 2x 10-12 reps, 1 ->fail: 25,25,25×8
Dumbbell Side Laterals: 2x 10-12 reps, 1 ->fail: 20,30
Triceps:
Triceps Extension: 2×10-12 reps, 1 ->fail: 25, 30 Â (didn’t complete shoulder fatigue)
Bench Dips: 2×10-12 reps, 1 set to failure; plus push down-6,8,40/70
Back:
Bent Over Row: 2×10-12 reps, 1 ->fail: 45,45,45×12
Underhand Pull-up: 2×10-12 reps, 1 ->fail
Biceps
Pch BBell Curl: 2×10-12 reps, 1 ->fail: 10,10,15
Conc DB Curl: 2x 10-12 reps, 1 ->fail: 20,20,20×6
ABS: Crunches – 200 (175)
Side bends: 25@20lbs, 50@25lbs = 75
Left/Right Floor: 25 each side = 50
Flat/One Leg Raised: 25 each side = 50
Good livin’…keep movin’!
-R-
by Rupe | Jan 15, 2011 | Pure Fun
Pretty cool typing game you can use to speed up your typing while having big fun (Warning…addictive!): Â Click here
Level 11 with 85% accuracy.
by Rupe | Jan 14, 2011 | Fitness, Journal, Workout Log
Great workout today; felt a bit sluggish starting out the day since I had to go into the office, but once I got in a groove I felt ok. Â Used the elliptical at the base today and got somewhat different results in caloric burn – I went further, but burned fewer calories; I will have to see how that is possible. Â Based on my numbers towards my goals, I am right on track. Â Did a test caloric push today and estimate, that I can burn about 215 calories in 12 minutes – that is way ahead of schedule. Â Still haven’t gotten my massage yet either, doing the hot soak thingy…a bit better for the pocket if you know what I mean.
Workout: Day 14 (90 mins) – Pure Cardio
– Elliptical: 90mins
– Distance: 11.8miles  (ahead of my last 90 mins session by over 3 miles)
– Total Distance: 49.07 (Goal 200)
– Calories: 1316 (300 calories less than my monster 1618 burn last week…hmmm…?)
– Total Calories: 11,244 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 13, 2011 | Fitness, Journal, Workout Log
Off Day:Â Nothing doing today…day of rest.
Doing much better on sleeping and eating.
by Rupe | Jan 12, 2011 | Fitness, Journal, Workout Log
Monster day on the legs and glutes…aahhh…hurts so good. Â Sort of feeling like a masochist some. Â But really – today was my first day of moving back over to a slightly modified BFL program. Â It was extremely challenging working the lower body; wasn’t able to get through some of the routines, but with time, I will get back to where I need to be. Tomorrow is a day of rest.
Workout: Day 12 (65 mins) – Weights – Lower Body
Quads:
– Leg Press:12@ 45lbs,10@ 55lbs,8@ 65lbs,6@ 75lbs,12@ 65lbs
– BarBell Squat: 12@ 35lbs,10@ 45lbs,8@ 55lbs,6@ 65lbs,12@55 (mistake!)
Hamstrings:
– Std. Leg Deadlifts:12@ 25lbs,10@ 35lbs,8@ 45lbs,6@ 55lbs,12@ 45lbs
– DBell Lunges: 12@35lbs (managed only 4)
Calves:
– Std Heel Raises: 12@ 70lbs,10@ 85lbs,8@ 100lbs  (Stopped…back felt taxed)
– Seated Calf Raises: 12@ lbs  (Did not complete)
ABS:
– Side bends: 4x 25@20lbs (completed only 3)
– Hanging Knee Raises: 2x 25 (completed 15)
– Exercise Ball: 50 Â (Did declined situps)
Distance: 0.64miles
Total Distance: 37.27 (Goal 200)
Calories: 415
Total Calories: 9928 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 11, 2011 | Fitness, Journal, Workout Log
Body feels great today; numbing, qerky discomfort in my lower back has subsided slightly…like the lazy demons are starting to get the idea – this is the “Year of the Body” babeeee…am getting it dun son! Will modify my weight workout to take on more of the Body for Life approach. I really like that program a lot and did manage to see pretty good gains when I work it. Will start tomorrow with lower body workout. I will post my schedule once I finish developing it.Â
Workout: Day 11 (65 mins) – Pure Cardio
– Elliptical: 34mins
– Distance: 4.48miles (Alt between lv2@70sRPMs-sprint and lv12@50-60RMPs-climb)
– Crunches: 200 (25 ball lifts)
– Jump Rope: 1000 reps
– Total Dist: 36.63miles (Goal 200)
– Calories: 1008
– Total Calories: 9513 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 10, 2011 | Fitness, Journal, Workout Log
Hoooooraaay!!! DAY TEN BABY…Had a late workout today, but it was good nonetheless. Lower back was still a bit sore, but popped a motrin, got warm and went at it…will probably pay later, but right now am gooood. Tomorrow is high cardio, will stay with the elliptical until the lower back gets stronger.
Workout: Day 10 (65 mins) – Weights – Lower Body
– Squats: 3sets -Â 12@45lbs,12rep@55lbs,12reps@65lbs (Hack)
– Bench Press -Â 3sets – 12reps@40lbs,10reps@45lbs,8reps@50lbs (Dbells)
– Deadlifts: 3sets – Â 12reps@25lbs,10reps@35lbs,8reps@45lbs (Bbell)
– Dbell Rows: 3sets – 12reps@45lbs
– Pull-Ups: 1set – 8reps
– Standing Dbell Overhead: 3sets: 12,10,8reps@25lbs
– Standing Bbell Curls: 3sets: 12,10,8reps@25lbs
– Cardio: 27min on Elliptical (Avg lv 10@ 7Mph
– Distance – 3.25miles
– Total Dist: 32.15miles (Goal 200)
– Calories: 883
– Total Calories: 8585 (Goal 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 9, 2011 | Fitness, Journal, Workout Log
Great workout today…awesome pyramid and interval training. Had a slight strain after yesterday’s weight-lifting session…had to stretch a bit do a bit more warm up today…body was probably a bit traumatized after months of no lifting. At any rate, still feel a bit sore, but overall body really feels as though it’s getting stronger. I have not had the massage I promised myself a week ago, think now is the time.
Workout: Day 9 (65 mins) – Pure Cardio
– Elliptical: 60mins
– Dist: 5.80miles (3x20mins:1. lv2/60-70RPMs,2. lv8/50-60RPMs,3. lv12/40-50RPMs)
– Total Dist: 28.9miles (Goal: 200)
– Calories: 1258
– Total Calories: 7622Â (Goal: 40,000)
Good livin’…keep movin’!
-R-
by Rupe | Jan 8, 2011 | Fitness, Journal, Workout Log
Kicking it up a notch this week with weights added every other day; Â this is gonna be sort of the “Body for Life” program. Not too sore right now…gonna get a good soak. Will up the number of reps for next workout; this was just taking inventory of strength…still pretty strong. Kicked in a bit of cardio at the begining to warm up and then at the end to cap things off. Â Awesome!
Workout: Day 8 (65 mins) – Weights
– Squats: 3sets @ 5reps with 45lbs, 55lbs, 65lbs
– Bench Press: 3sets @ 5reps with 40lbs, 45lbs, 50lbs (Dbells)
– Deadlifts: 3sets @ 5reps 35lbs, 45lbs, 55lbs (Dbells)
– Bbell Incline Press: 1@10 reps 40lbs + bar
– One Arm Rows: 1@10 ea side 45lbs
– Plank: 2 @ 1min
– Cardio: 14min on Elliptical – (Dist – 2miles)
– Calories: 771
– Total Dist: 23.1miles
– Total Calories: 6364
Good livin’…keep movin’!
-R-
by Rupe | Jan 7, 2011 | Fitness, Journal, Workout Log
I had not laid out my goals here, but I had it written down elsewhere. At any rate here they are:
– Time Period: 8 weeks (Phase 1)
– Weight: 182 currently –> 175lbs (ripped)
– Elliptical Caloric burn: 180ish currently –>250 calories (12 minutes)
– Mileage: 200 miles
– Pushups: 101 (2 minutes)…probably get in 45-50 good ones
– Crunches: 120 (2 minutes)…I can probably get about 60-70
– Calories: 40,000
I am considering this as Phase 1 of the “Year of the Body”. The run and elliptical caloric burn might be sort of steep since I’ve got to watch the weight loss, but as long as I am eating properly, I should be fine.
Good livin’…keep movin’!
-R-
by Rupe | Jan 7, 2011 | Fitness, Journal, Workout Log
Off the chain workout today; felt really good. After a day of rest, muscles were still a bit sore, but once I got warmed up, I was ok. Need to get a massage today to even out the muscle knot a bit.
Workout: Day 7 (90 mins) – Pure Cardio
– Elliptical: 90mins
– Dist: 8.26miles (Not a monster distance, tried to stay between aerobic and anerobic levels)
– Total Dist: 21.1miles
– Calories: 1618 (Monster coloric burn…by the fires of Hades…this is too hot to trot!)
– Total Calories: 5593 (What a tear…hmm…hmm…hmm!)
Good livin’…keep movin!
by Rupe | Jan 6, 2011 | Fitness, Journal, Workout Log
Off Day: Absolutely nothing doing today. Give body needed rest.
Need to stay on top of sleeping. Eating on the other hand is going quite well.
by Rupe | Jan 5, 2011 | Fitness, Journal, Workout Log
Did somewhat of an inventory of the upper body. Â Felt pretty strong. Â Have limited weights but enough to be effective. Â Will scope out next upper body a bit more closely.
Workout: Day 4 (65 mins) – Upper Body
– Dumbell Press: Â 12.5K@12, 12@90lbs, 12.5K@12, 100@12
– Triceps: 40@12, 40@12, 40@12
– Crunches: 100 (25 Reverse)
– DB Row: 12@15k, 12@15k, 12@15k
– Shoulder Raises: 10@5k, 10@5k, 10@5k
– Shoulder Shrugs: 12@15k, 12@15k, 12@15k
– Bicep Curls: 12@10k, 12@10k, 12@10k
– Calories burned – 320 (not a big caloric burn, but is the prove comes later)
– Total calories – 3975
– Distance – 0.0 miles
– Total distance – 12.9 miles
by Rupe | Jan 4, 2011 | Fitness, Journal, Workout Log
Great leg workout today. I also discovered another modification that pushes the caloric burn…ready…jump rope. I started with 200 skips, followed by 10mins on the treadmill, then I went into the movement exercises. Very good workout. I am writing from work now, but I am quite sure that I will feel them going down the stairs as I did coming back in from the work out.
Generally feel good. Went by medical today and got my BP checked – 90 ish/60 ish. This was about a hour and a half after my workout, aside from a bit sore, I felt fine. Good livin’
Workout: Day 4 (65 mins) – Legs
- Treadmill – 30 mins (Level 5 @ 5-10 degrees incline;  Intervals with the below exercises)
– Jump Rope – 5 x 200 (1000 jumps) * massive addition…pumped the legs
– Lunges: 1. 12 rep w/16.5lbs (7.5K)Â Â
                  2. 10 rep w/16.5lbs (7.5K) Â
                  3.   8 rep w/16.5lbs (7.5K)
                  4.  6 rep w/16.5lbs (7.5K)
– Squats: 1. 12 rep w/27.5lbs (12.5K)Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– S. Legs: 1. 12 rep w/27.5lbs (12.5K)Â Â
                  2. 10 rep w/27.5lbs (12.5K) Â
                  3.   8 rep w/27.5lbs (12.5K) Â
                  4.  6 rep w/27.5lbs (12.5K)
– Calories burned – 904 (not as big as yesterday, but massive massive caloric burn no less)
– Total calories – 3655
– Distance – 1.7 miles
– Total distance – 12.9 miles
by Rupe | Jan 3, 2011 | Fitness, Journal, Workout Log
Workout: Day 3 (65 mins)
– Elliptical – 60 mins (Intervals with the below exercises)
– Pushups – 50
– Pullups – 5 (pretty tough, need to rest up)
– Crunches – 100
– Hip Raises – 15
– Side Bends – 40 (4×10) left and right
– Calories burned – 1116 (another monster caloric burn)
– Total calories – 2751
– Distance – 4.2 miles
– Total distance – 11.2 miles
Broke away from my desk for the first time since arriving on the island to go to war with the body. Â Do feel a bit sore right now, especially pecs. Â Will go easy on upper body tomorrow and work legs. Â I also need to work out weight usage for next week.
by Rupe | Jan 2, 2011 | Fitness, Journal, Workout Log
So the damn deal is done son…this is the Year of the Body. Â So over the next 8 weeks, I will be going to war against the lazy and love tire demons within. Â Goal is to get to 175lbs toned, burning around 4000 calories a week, which amount to roughly 2 pounds. Â I am currently 182, but the mid-section is not looking up to par if you get my drift.
Lots of commitment here son; I am pretty good at keeping up the working out schedule, my weaknesses are – eating and sleeping right.
At any rate, if you are reading this and care to come aboard, please…be my guest; a little bit of co-motivation never hurt nobody.
Workout: Day 2 (65 mins)
– Treadmill – 60 mins  (Interval with flats and incline: Speed level 3-5; incline level 6-10)
– Pushups – 25
– Pullups – 28
– Crunches – 90
– Calories burned – 994 (monster caloric burn); just shows ho
– Total calories – 1635
– Distance – ~3miles
– Total distance – 7miles
The back is not feeling too bad at all in fact, the nagging sensation is somewhat fainter…make be placebo effect.
by Rupe | Jan 1, 2011 | Fitness, Journal, Workout Log
Today is the start of what I hope to be a successful year for me and my family. I have spent most of last year away from my family so I am looking forward to getting back to them in a few weeks.
I am also dedicating this year to getting my family fit and healthy both physically and financially, doing more togetherness stuff and keeping a steady journal. I also intend to give more of a helping hand to family members in need – a promise I made to “The Eternal One”. Also intend to work on my “Bucket List” so to speak.
Workout: Day 1 (60 mins)
– Elliptical – 50 mins
– Pushups – 45
– Pullups – 28
– Crunches – 90
– Total calories – 641
Back has been giving me a bit of problem will need to work the core hard to offset.
by Rupe | Dec 31, 2010 | Mad Musings
Laying here in bed as the final moments of 2010 ticks down. Aunt Claire runs across my mind, my family and the future. I hope 2011 is a great year for all of us…welcome.
by Rupe | Dec 29, 2010 | Musical Words
I remember being 15 or 16 and just singing this song over and over again. I guess I have always being a romantic. The words are just so powerful and carries such meaning.
by Rupe | Dec 26, 2010 | Not So Recent Reads
Title: Autobiography of Mark Twain, Volume 1: The Complete and Authoritative Edition by Mark Twain
Publisher’s Summary
“I’ve struck it!†Mark Twain wrote in a 1904 letter to a friend. “And I will give it away – to you. You will never know how much enjoyment you have lost until you get to dictating your autobiography.â€
Thus, after dozens of false starts and hundreds of pages, Twain embarked on his “Final (and Right) Plan†for telling the story of his life. His innovative notion – to “talk only about the thing which interests you for the moment†– meant that his thoughts could range freely. The strict instruction that many of these texts remain unpublished for 100 years meant that when they came out, he would be “dead, and unaware, and indifferent†and that he was therefore free to speak his “whole frank mindâ€.
The year 2010 marks the 100th anniversary of Twain’s death. In celebration of this important milestone, here, for the first time, is Mark Twain’s uncensored autobiography, in its entirety, exactly as he left it. This major literary event offers the first of three volumes and presents Mark Twain’s authentic and unsuppressed voice, brimming with humor, ideas, and opinions, and speaking clearly from the grave, as he intended.
Edited by Harriet Elinor Smith and other editors of the Mark Twain Project.
Mark Twain (1835 – 1910) was born Samuel L. Clemens in the town of Florida, Missouri. One of the most popular and influential authors our nation has ever produced, his keen wit and incisive satire earned him praise from both critics and peers. He has been called not only the greatest humorist of his age but the father of American literature.
My Comment:
Really like…..
by Rupe | Dec 14, 2010 | My Videos
by Rupe | Dec 13, 2010 | My Videos
by Rupe | Dec 13, 2010 | Mad Musings
Greater love has no one than this, that he lay down his life for his friends.
-John 15:13
This is an apt line for those of us in the military.
by Rupe | Dec 11, 2010 | Not So Recent Reads
Title: The Fire Next Time by James Baldwin
Publisher’s Summary
At once a powerful evocation of his early life in Harlem and a disturbing examination of the consequences of racial injustice to both the individual and the body politic, James Baldwin galvanized the nation in the early days of the civil-rights movement with this eloquent manifesto. The Fire Next Time stands as one of the essential works of our literature.
My CommentS:
I really liked this read. No doubt Mr. Baldwin is one of the great American brains, not to mention writer.l
by Rupe | Dec 1, 2010 | Not So Recent Reads
Title: Jesus, Interrupted: Revealing the Hidden Contradictions in the Bible by Bart D. Ehrman
Publisher’s Summary
Picking up where Bible expert Bart Ehrman’s New York Times best seller, Misquoting Jesus, left off, Jesus, Interrupted addresses the larger issue of what the New Testament actually teaches…and it’s not what most people think. Here Ehrman reveals what scholars have unearthed:
- The authors of the New Testament have diverging views about who Jesus was and how salvation works.
- The New Testament contains books that were forged in the names of the apostles by Christian writers who lived decades later.
- Jesus, Paul, Matthew, and John all represented fundamentally different religions.
- Established Christian doctrines, such as the suffering messiah, the divinity of Jesus, and the trinity were the inventions of still later theologians.
These are not idiosyncratic perspectives of just one modern scholar. As Ehrman skillfully demonstrates, they have been the standard and widespread views of critical scholars across a full spectrum of denominations and traditions. Why is it most people have never heard such things?
This is the book that pastors, educators, and anyone interested in the Bible have been waiting for, a clear and compelling account of the central challenges we face when attempting to reconstruct the life and message of Jesus.
My Comment:
by Rupe | Nov 5, 2010 | Mad Musings
Today was a very tough day for me. My family needed my arms around them and I am a million miles away.
Ingrid, Marcus and Cheyenne …you all are my heart. I love you all so very much.
– Posted from my iPod!
Location:Bani Otbah Ave,Manama,Bahrain
by Rupe | Nov 2, 2010 | Not So Recent Reads
Title: Decision Point by George W. Bush
Publisher’s Summary
President George W. Bush narrates and describes the critical decisions of his presidency and personal life. Decision Points is the extraordinary memoir of America’s 43rd president. Shattering the conventions of political autobiography, George W. Bush offers a strikingly candid journey through the defining decisions of his life. In gripping, never-before-heard detail, President Bush brings listeners inside the Texas governor’s mansion on the night of the hotly contested 2000 election; aboard Air Force One on 9/11, in the hours after America’s
most devastating attack since Pearl Harbor; at the head of the table in the Situation Room in the moments before launching the war in Iraq; and behind the Oval Office desk for his historic and controversial decisions on the financial crisis, Hurricane Katrina, Afghanistan, Iran, and other issues that have shaped the first decade of the 21st century.
President Bush writes honestly and directly about his flaws and mistakes, as well as his accomplishments reforming education, treating HIV/AIDS in Africa, and safeguarding the country amid chilling warnings of additional terrorist attacks. He also offers intimate new details on his decision to quit drinking, discovery of faith, and relationship with his family.
A groundbreaking new brand of memoir, Decision Points will captivate supporters, surprise critics, and change perspectives on one of the most consequential eras in American history – and the man at the center of events.
My Comments:
Pretty easy read…additonal comments forthcoming…
by Rupe | Oct 30, 2010 | Mad Musings
As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix.  Click to Read More!
by Rupe | Oct 23, 2010 | Mad Musings
Just posting a test entry from my iPod. This is the neatest thing ever.
– Posted from my iPod!
by Rupe | Oct 2, 2010 | Not So Recent Reads
Title: Stein on Writing: A Master Editor Shares His Craft, Techniques, and Strategies by Sol Stein
Publisher’s Summary
Stein on Writing provides immediately useful advice for writers of fiction and nonfiction, whether newcomers or accomplished professionals. As Sol Stein, renowned editor, author, and instructor, explains, “This is not a book of theory. It is a book of usable solutions, how to fix writing that is flawed, how to improve writing that is good, how to create interesting writing in the first place.” With examples from his best sellers as well as aspiring students’ writing, Stein offers detailed sections on characterization, dialogue, pacing, flashbacks, liposuctioning flab, the “triage” method of revision, using the techniques of fiction to enliven nonfiction, and more.
My Comments:
