Phase 2 – Mt. Everest Challenge: Day 9
Narrative: (Duration – 100 mins) → My Nike Link
Wow! WoW! WoW! I just finished up a double because I missed day 8. I don’t know if I want to do that again any time soon. At any rate, I am up to date again and the good thing is I am off tomorrow. Generally, it was a great workout time. Specifics: Since I had to do twice as many Calisthenics movements, it took me slightly over 40mins. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 13° incline at the 30th min. I then started back over again, with the same steps until I got to 27:30 I switched over to 13° incline. I just didn’t want to push it on the major incline period, although I think I could probably push through it. Kept the same motivation music on tap. I am really have a great time with this challenge. I just need to figure out the graphic to show my climb. 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 | 60 | OFF | 35 | 35 | |
SQUATS | 30 | 60 | OFF | 35 | 35 | |
STANDING OBLIQUES | 30 | 60 | OFF | 35 | 35 | |
SIDE BENDS | 30 @ 30LBS | 60 @ 30LBS | OFF | 35 @ 30LBS | 35 @ 30LBS | |
KICKBACKS | 30 | 60 | OFF | 35 | 35 | |
PUSH UPS (modified) | 30 | 60 | OFF | 35 | 35 | |
SITUPS | 30 | 60 | OFF | 35 | 35 | |
DB SHRUGS | 30 @ 30LBS | 60@ 30LBS | OFF | 35 @ 30LBS | 35 @ 30LBS | |
DB PRESSES | 30 @ 30LBS | 60 @ 30LBS | OFF | 35 @ 30LBS | 35 @ 30LBS | |
LEG/CALF RAISES | 30 | 60 | OFF | 35 | 35 | |
PLANKS | 60sec | 120sec | OFF | 70secs | 70secs | |
RUN/ELLIP (8-12°) | 30min | 60min | OFF | 30min | 30min | |
TOTAL CALS | 901/2314 | 0/0 | 1477/2770 | 0/0 | 0/0 | 0/0 |
Cardio: (Duration – 60:00 min) @ Intensity Level: 6.0 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 4.00
Elevation: 2202
Goal and Statistics
Total Elevation: 7,635 (5,433 + 2202) feet (Goal 29,029 / 21,394 remains)
Total Distance: 14.49 (10.49+4.00) miles (Goal 50 / 35.51 remains)
Total Calories: 5,322 (3,845+1477) (Goal 23,000/ 17,678 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 |