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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 16

Submitted by on February 19, 2015 – 5:28 am No Comment
3-moves

Narrative: (Duration – 73 mins) →  My Nike Link
Pretty good workout.  I wanted to get it in early, but I had to take Mark to his lax game with Bartram Trail.  Well, his team lost 22 to 2.  BT was just way too good.  Anyway, feel good after my workout.  I pushed a bit, but I think it was worth it.  Specifics: Did 50 out of 60 of everything, except squat inside.  I then hit the elliptical (15 ° @ 72-81SpM, level 2) for 30 mins, broke and did the remaining 10 and all 60 squats.  I broke the squat up in 30, 10, 10, 10.   I then did 15 mins on the treadmill (level 6) and finished off with 15 on the elliptical again – same parameters as before.  I switched off the treadmill because after 60 squats, my legs were getting ready to give way.  The shoulder is still bothering but I didn’t treat it today. Generally, not a bad workout today for sure.  I am still really  lovin’ it right now and rocking Jason while riding the wave.  That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 7.0 
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.84

Goal and Statistics
Total Distance: 57.90 (51.06 + 6.84) miles (Goal 80 / 22.10 remains)
Total Calories: 37,412 (34,472+2940) (Goal 50,000/12,588 remains)

 

 

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7  DAY 8  DAY 9  DAY 10  DAY 11 ° DAY 12 
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  2566  3232

 

 

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