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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 18

Submitted by on February 21, 2015 – 3:10 am No Comment
3-moves

Narrative: (Duration – 94 mins) →  My Nike Link
Not a bad day; finished before 9pm.  Also today I mostly did fartleks instead of straight push.  By this I mean I spread out the exercises with my run.  I think it worked out fine. Specifics: Did 30 out of 60 of everything, except squat inside.  I then hit the elliptical for 10 mins broke and did 10 of everything.  I replicated this process so by 30min I had all my exercises done.  After than I only alternated the runs with squats.  This allowed me to keep better form, as my legs were trashed by the 45min point.  I also kept the elliptical at 15 ° @ 72-81SpM,and alternated between levels 1 and 2 every 10mins. I did not treat my shoulder today, so I am going to go ahead and give it a preemptive treatment at the end of this posting.  Tomorrow I cross back into the 50s; I move 1.5 planks and keep 60 min runs but break it in 30mins.  Still rocking Jason.  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  2758  2964

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.81

Goal and Statistics
Total Distance: 71.34 (64.53 + 6.81) miles (Goal 80 / 8.66 remains)
Total Calories: 43,134 (40,170+2964) (Goal 50,000/6,866 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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