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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 23 (Happy B-Day!)

Submitted by on February 25, 2015 – 12:00 pm No Comment
3-moves

Narrative: (Duration – 81 mins) →  My Nike Link
Awesome day to be four scores and 8.  Pretty good and fast workout too.  I did half of my movement before hitting the elliptical and then the other half after 30min.  The Plank continues to be the hardest, while squats have fell to second place – I think my thigs and hams have gotten used to the punishment some.  Another thing somewhat noticeable about the workout is the speed of my elliptical workout – will put that in the specifics area below.  My entire body continue to ache even now that I am on my 23rd day.  I think it is because I am constantly changing it up, my body is not settling in to any pattern.  I am cool with that.  Specifics: Did 2.0min Plank and 25x Pushups, Situps, Leg Raises, Crunches and Squats.  I then broke and did my 30min elliptical at 7:54 pace; 15° incline and resistance 1.  I went with the 1 resistance to pull back from overworking the leg and keeping heart rate in the fat burning range.  I believe the distance is reflective of actual distance, but the level of muscle exhaustion, not so much.  Don’t get me wrong, I was hurting, but I know what it is to run at a 7:54 pace and I probably would not be able to keep it up over the 2 thirty-minute sessions.  Still rocking Jason, also dropped in a bit of Zumba today again. 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  2866  2751  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 7.60 (*)

Goal and Statistics
Total Distance: 97.28 (89.68 + 7.60) miles (Goal 80 / 17.28 remains over)
Total Calories: 54,670 (51,919+2751) (Goal 50,0004,670 remains over)

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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