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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 12

Submitted by on April 13, 2015 – 3:00 am No Comment
everest_1612030c

Narrative: (Duration – 57:34 mins) →  My Nike Link
Another awesome day.  I think the music mix made it awesome, it was otherwise pretty hard albeit similar to yesterday.  Specifics: Did all my calisthenics movements upfront; an then moved to the treadmill.  Did similar to yesterday but started at 4.1 @ 8°incline instead of 4.0 and changed every 5min and at the 25th I when up to 13° incline for 2.5min to the 27.5min; I then when back to 12° incline through the 30th min.  Switched it up today with a new program I got thru IFIT called RockMyRun.  I worked out to “Super Twerk” – 200bpm; it was off the freaking chain awesome.  They even had a bit of Jason in it…o’yeah!  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  ⇒ 60 OFF 35 35
SQUATS 30 30 ⇒ 60 OFF 35 35
STANDING OBLIQUES 30 30 60 OFF 35 35
SIDE BENDS 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
KICKBACKS 30 30 ⇒ 60 OFF 35 35
PUSH UPS (modified) 30 30 ⇒ 60 OFF 35 35
SITUPS 30 30 ⇒ 60 OFF 35 35
DB SHRUGS 30 @ 30LBS 30 @ 30LBS ⇒ 60@ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
DB PRESSES 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
LEG/CALF RAISES 30 30 ⇒ 60 OFF 35 35
PLANKS 60sec 60sec ⇒ 120sec OFF 70secs 70secs
RUN/ELLIP (8-12°) 30min 30min ⇒ 60min OFF 30min 30min
TOTAL CALS  901/2314 0/0 1477/2770  0/0 743/2382  750/2067

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.14
Elevation: 1108

Goal and Statistics
Total Elevation: 9,846 (8,738 + 1108) feet (Goal 29,029 / 19,183 remains)
Total Distance: 18.83 (16.69 +2.14) miles (Goal 50 31.17 remains)
Total Calories: 6,815 (6,065+750) (Goal 23,00016,185 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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