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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 13

Submitted by on April 13, 2015 – 3:10 am No Comment
everest_1612030c

Narrative: (Duration – 59:00 mins) →  My Nike Link
Just putting in work.  Another great workout day.  Specifics: Did all my calisthenics movements upfront; an then moved to the treadmill.  Did similar to day before yesterday started at 4.0 @ 8°incline and changed every 5min  up to 13° incline through the 30th min.  Kept it locked on RockMyRun., working out to “Super Twerk” – 200bpm; just simply a great track to workout to.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY13 DAY 14 DAY 15 DAY16 DAY 17 DAY 18
JUMPING JACKS 35 35 OFF 40 40 40
SQUATS 35 35 OFF 40 40 40
STANDING OBLIQUES 35 35 OFF 40 40 40
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
KICKBACKS 35 35 OFF 40 40 40
PUSH UPS (modified) 35 35 OFF 40 40 40
SITUPS 35 35 OFF 40 40 40
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
LEG/CALF RAISES 35 35 OFF 40 40 40
PLANKS 70sec 70sec OFF 80sec 80sec 80sec
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min 30min
TOTAL CALS  782/2416 0/0 0/0  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.00
Elevation: 1101

Goal and Statistics
Total Elevation: 10,950 (9,846 + 1101) feet (Goal 29,029 / 18,079 remains)
Total Distance: 10.83 (18.83 +2.00) miles (Goal 50 / 29.17 remains)
Total Calories: 7,597 (6,815+782) (Goal 23,00015,403 remains)


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

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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