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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 21

Submitted by on February 23, 2015 – 2:43 am No Comment
3-moves

Narrative: (Duration – 84 mins) →  My Nike Link
Really good workout early today.  It was pretty warm today so it made it a pretty good time in the garage – will try to get it in early tomorrow again.  Felt really tight even though I had a day off, hopefully I feel better tomorrow. Specifics: Did 2.0min Plank and 50x Pushups, Situps, Leg Raises and Crunches; broke for 30min on Treadmill then 50x Squats.  I kept the elliptical at 15 °, alternated between < 75 SpM and >75 SpM every 5mins at level 2 for the whole time.  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 3012  0  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.54

Goal and Statistics
Total Distance: 84.68 (78.14 + 6.54) miles (Goal 80 / 4.68 remains over)
Total Calories: 49,053 (46,051+3012) (Goal 50,000937 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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