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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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Mad Musings


First category I added when I started this blog many moons ago. I jot stuff here I can't otherwise categorize.

what the...?


The section you will see a swear or two in. Not that I am a big fan, but sometimes situation can't be helped

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Here you will find books that I have read, reading or intend to read. More Recent Reads => CLICK HERE.

just Writing


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philosophy-religion


These are areas I am very much interested in. From time to time, as I am so moved, I free think here as well

Home » Fitness

2015: Phase 1 – Day 19

Submitted by on February 22, 2015 – 4:54 am No Comment
3-moves

Narrative: (Duration – 85 mins) →  My Nike Link
Almost identical day as yesterday; I was just under my run by 0.01mi – pretty locked on.  Late run, but I got a good sleep this morning, plus, I did not go over into another day.  I sort of did fartleks today as well.  Specifics: Did 2.0min Plank and 50x Pushups, Elliptical for 10min, 50x Situps and Crunches, 10min on Treadmill, 50x Squats, Elliptical for 30min, 50x Leg Raises, Elliptical for 10min to close out.  As yesterday, this allow me to maintain pretty good forms, however, after the leg raises, I was really hurting for the final 10mins on the elliptical.  I kept the elliptical at 15 ° @ 77-81SpM,and stayed at levels 1 for the whole time. I did treat my shoulder today, but it felt sort of stiff during my workout. Tomorrow is a rest day – YaY! 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 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24
LEG RAISES 50 OFF 50 50 50 40
CRUNCHES 50 OFF 50 50 50 40
PUSH UPS 50 OFF 50 50 50 40
SITUPS 50 OFF 50 50 50 40
SQUATS 50 OFF 50 50 50 40
PLANKS 2min OFF 2min 2min 2min 3min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 0  0  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.80

Goal and Statistics
Total Distance: 78.14 (71.34 + 6.80) miles (Goal 80 / 1.86 remains)
Total Calories: 46,051 (43,134+2917) (Goal 50,000/3,949 remains)

 

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

 

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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