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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 9

Submitted by on February 12, 2015 – 12:46 am No Comment
3-moves

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!!!

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