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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness

2015: Phase 1 – Day 7

Submitted by on February 9, 2015 – 8:41 pm No Comment
3-moves

Narrative: (Duration – 64 mins) →  My Nike Line
Pretty good workout today; still tough, but making progress.   I believe today was the most calories burned so far in this phase – YaY!  Continues with the days of 40, much like yesterday, other difference, I ran abit faster, so I covered a bit more ground. The plank still felt a little too easy (I suppose my core is not that bad), and I split up the other exercises, as I did yesterday.  I did 1 set of 20s then ran for 20 mins and then the other set of 20s.  I had to walk at level 5 on the second 20min because my legs were beat after the squats.  Specifics: Started with 20 Crunches, Pushups, Situps, Squats (30lbs DBs), Leg Raises and Planks then did 20 mins on the treadmill for just over 2 miles at level 6.  I then broke and did another 20 exercises and finished up with 20 min on the treadmill at a walk as mentioned above.  I did intend to workout out a bit earlier, but I failed, will try to break the spell tomorrow.  Music-wise, still Jason Derulo. 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 4 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  0  0  0

Cardio: (Duration – 40.00 min) @ Intensity Level: 5.5 
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 3.84

Goal and Statistics
Total Distance: 19.80 (15.96 + 3.84) miles (Goal 80 / 60.20 remains)
Total Calories: 17,270 (14,654+2616) (Goal 50,000/32,730 remains)

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