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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

Phase 2 – Mt. Everest Challenge: Day 3

Submitted by on April 4, 2015 – 5:17 pm No Comment
everest_1612030c

Narrative: (Duration – 43 mins) →  My Nike Link
Pretty ok workout, the shortness is kinda making me feel like modifying, but I need to show some restraint here.  I need to develop / modify with time.  Shoulder continues to be an impediment, but I must stay focus and don’t do anything that can jeopardize my recovery.  Not too much different than the previous days.  I have stepped up my treadmill work a bit, transitions every 5mins.  Specifics: Did all calisthenics movements within 12-13mins and then moved to the treadmill.  Started at 3.5 @ 8°incline and changed every 5min;  after the first change, I upped my speed to 4.0 and 1° every 5 mins thereafter.  I ended at 4.0 @ 12° incline and even went to 4.1 and 4.2 for 1min each in the final 5mins.  Jason Derulo all the way, over and over again.. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6
JUMPING JACKS 25 25 25 25 OFF 30
SQUATS 25 25 25 25 OFF 30
STANDING OBLIQUES 25 25 25 25 OFF 30
SIDE BENDS 25 @ 20LBS 25 @ 20LBS 25 @ 20LBS 25 @ 20LBS OFF 30 @ 30LBS
KICKBACKS 25 25 25 25 OFF 30
PUSH UPS (modified) 25 25 25 25 OFF 30
SITUPS 25 25 25 25 OFF 30
DB SHRUGS 25 @ 20LBS 25 @ 20LBS 25 @ 20LBS 25 @ 20LBS OFF 30 @ 30LBS
DB PRESSES 25 @ 20LBS 25 @ 20LBS 25 @ 20LBS 25 @ 20LBS OFF 30 @ 30LBS
LEG RAISES 25 25 25 25 OFF 30
PLANKS 25sec 25sec 25sec 25sec OFF 1min
RUN/ELLIP (8-12°) 25min 25min 25min 25 OFF 30min
TOTAL CALS  556 511 482  0 0  0

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.66
Elevation: 850

Goal and Statistics
Total Elevation: 2410 (1560 + 850) feet (Goal 29,029 / 26,619 remains)
Total Distance: 4.54 (2.88+1.66) miles (Goal 50 /45.46 remains)
Total Calories: 1549 (1067+482) (Goal 23,00021,451 remains)

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