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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


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Home » Fitness

Phase 2 – Mt. Everest Challenge: Day 4

Submitted by on April 4, 2015 – 10:53 pm No Comment
everest_1612030c

Narrative: (Duration – 48 mins) →  My Nike Link
Great workout today.  Still a bit slow, but I hit everything without much worries.  Specifics: Calisthenics movements took a bit longer today – roughtly 15mins, then I moved to the treadmill.  Started at 4.0 @ 8°incline and changed every 5min.  I ended at 4.0 @ 12° incline and even went to 4.1 at the 22min point for 1min.  It was a bit tough, I had to revert back to 4.0.  I tried to mix it up a bit today with a mix I found on YouTube, but while the mix was hot, it was hard to work it into the routine.  I eventually got back to a little Jason Derulo and finished up. 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  677 0  0

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.72
Elevation: 870

Goal and Statistics
Total Elevation: 3280 (2,410 + 870) feet (Goal 29,029 / 25,749 remains)
Total Distance: 6.26 (4.54+1.72) miles (Goal 50 /43.74 remains)
Total Calories: 2,226 (1,549+677) (Goal 23,00020,774 remains)

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