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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 28

Submitted by on March 3, 2015 – 4:12 am No Comment
3-moves

Narrative: (Duration – 73 mins) →  My Nike Link
Pretty good day today.  Spreading out the movement with the run with very little break in between helped to get through the workout quicker.   Just one more day to go in this phase.  Not sure if I want to take off too many day in between the next phase.  I was able to hit by 2.5min Plank today – phew! Tomorrow I will have to make 3.0mins.  Specifics: Did 10mins on the elliptical (15° incline @ ~80spm), broke and did Plank (2.5min), repeated elliptical every 10mins though the rest of the movements (40x ea.) and ended with Crunches.   Stayed pretty loyal to Jason through this whole affair, we will see in the next phase.  That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
LEG RAISES OFF 50 40 40 30 OFF
CRUNCHES OFF 50 40 40 30 OFF
PUSH UPS OFF 50 40 40 30 OFF
SITUPS OFF 50 40 40 30 OFF
SQUATS OFF 50 40 40 30 OFF
PLANKS OFF 2.5 min 2.5 min 2.5 min 3.0 min OFF
RUN/ELLIP OFF 60min 60min 60min 60min OFF
TOTAL CALS 0 2760 2476  2964  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.03  (Climb)

Goal and Statistics
Total Distance: 122.90 (115.52 + 7.38) miles (Goal 80 / 42.90 remains over)
Total Calories: 65,473 (62,509+2964) (Goal 50,00015,473 remains over)

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 2.5min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 3012  2866  2751  2603
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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