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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 7

Submitted by on April 8, 2015 – 1:38 am No Comment
everest_1612030c

Narrative: (Duration – 55 mins) →  My Nike Link
Finished pretty much on dot as I did yesterday.  Another great workout today again, keeping it up and even kicking it up a notch. Specifics: Calisthenics movements was slightly over 20mins, so it seems as if with the number of exercises, that is about right.  On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 12° incline at the 25th min.  I then went up to 4.1 speed for 1 min and then back down at the end of the 26th minute to 4.0 and continued at 4.0 through the 30th minute.  Motivation-wise I added a new mix today with Luda and Eminem leading the pack, with DMX, IceCube and Jigga bringing up the rear.  Really some dope motivation piece for sure. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12
JUMPING JACKS 30 30 30 OFF 35 35
SQUATS 30 30 30 OFF 35 35
STANDING OBLIQUES 30 30 30 OFF 35 35
SIDE BENDS 30 @ 30LBS 30 @ 30LBS 30 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
KICKBACKS 30 30 30 OFF 35 35
PUSH UPS (modified) 30 30 30 OFF 35 35
SITUPS 30 30 30 OFF 35 35
DB SHRUGS 30 @ 30LBS 30 @ 30LBS 30 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
DB PRESSES 30 @ 30LBS 30 @ 30LBS 30 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
LEG/CALF RAISES 30 30 25 OFF 35 35
PLANKS 60sec 60sec 60sec OFF 70secs 70secs
RUN/ELLIP (8-12°) 30min 30min 30min OFF 30min 30min
TOTAL CALS  901/2314 0/0 0/0  0/0 0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0 
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.20
Elevation: 1087

Goal and Statistics
Total Elevation: 5,433 (4,346 + 1087) feet (Goal 29,029 / 23,596 remains)
Total Distance: 10.49 (8.29+2.20) miles (Goal 50 39.51 remains)
Total Calories: 3,845 (2,944+901) (Goal 23,00019,155 remains)

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/CALF 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  718/2369

 

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