2015: Phase 1 – Day 9
Narrative: (Duration – 81 mins) → My Nike Line
Another really hard workout today, everything was hard. Today I moved to the 50s and boy did I feel it. No complaining here though, I must endure and any way, tomorrow is a DAY OFF! With the additional time I have run my farther since starting this phase – three new improvements in as many days. I also ran 40mins in at level 6.0 with not too much ill-effects. That notwithstanding, my legs were jelly after my 50 squats and situps – they really hurt. Specifics: Started with 2×25 Pushups, Leg Raises, and Planks. I then did 40 mins on the treadmill for just over 4 miles at level 6.0. I then broke and did 25x Squats (30lbs DBs), Situps and Crunches. I then completed my last 10 minutes on the treadmill at 5.0 with a 2degree incline. After completing my run, I finished the balance of my 25x squats, situps and crunches. Today I prevailed on completing my workout early; that is huge – will try to do it again after my day off tomorrow. Still started with Jason Derulo, but pushed into a bit of Zumba music and finished up with some Pitbull. That’s it for today… Good livin’…just keep on movin’ ,
| PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC) | ||||||
| DAY 7✔ | DAY 8✔ | DAY 9✔ | DAY 10✔ | DAY 5 | DAY 6 | |
| LEG RAISES | 40 | 40 | 50 | OFF | 50 | 50 |
| CRUNCHES | 40 | 40 | 50 | OFF | 50 | 50 |
| PUSH UPS | 40 | 40 | 50 | OFF | 50 | 50 |
| SITUPS | 40 | 40 | 50 | OFF | 50 | 50 |
| SQUATS | 40 | 40 | 50 | OFF | 50 | 50 |
| PLANKS | 40s | 40s | 50s | OFF | 50s | 50s |
| RUN/ELLIP | 40min | 40min | 50min | OFF | 50min | 50min |
| TOTAL CALS | 2616 | 2645 | 2776 | 0 | 0 | 0 |
Cardio: (Duration – 50.00 min) @ Intensity Level: 7.0 ✔
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.01
Goal and Statistics
Total Distance: 28.85 (23.84 + 5.01) miles (Goal 80 / 51.15 remains)
Total Calories: 22,691 (19,915+2776) (Goal 50,000/27,309 remains)
Fitter, Stronger, Faster!!!
