Reading and Reflection

Narrative: (Duration – 117:26 mins) →  My Run Log
Oh yeah – bring the friggin’ pain again!  If y’all don’t know – 420 Burpees along with a few 6-count Body Builders aren’t a cakewalk at all.  One day away from completing this challenge, I literally, for the first ime, had to extend my rest period.  This was a demanding workout – but was nonetheless character building.  Specifics: Did Burn Baby Burn HIIT movements as indicated below (87:26 mins) – This was supposed to be a 57 min workout plus cardio, but after about 3 rounds, I knew I wasn’t gonna just sprint through it.  I thought about cutting the number of reps by 1/2 to 5, but I have not compromise thus far in this challenge and 1 day before the end, I had to push through – thus, the extra time.  And guess what – no shame in the game yo.  Afterwards, I moved to 30 mins on the Elliptical – 19° incline/71-79SPM/Level 1.   Motivational music – Still another day trying to work out the music portion of my workout.  I am streamling all my music that I used for workout in the past and realizing that some work as good motivators still, while others have just lost their effect.  Today, I listened to some Reggae – (Buju Banton, Dana KIng) and some Eminem and DMX (always on point), but  my earphones are in for warranty replacements right now, so I had to keep the music down on my speakers, due to the colorful nature of DMX and Eminem’s words, so I couldn’t get the pumped up effects.  At any rate, tomorrow is the final day of this challenge and I must admit – I am feeling a bit nostalgic – it really was a good process.  I will make my final measurement tomorrow, after my workout – need to ensure I work off all my water, and before my first meal.  That’s it for today – only 1 more days to go.  Good livin’…lean forward and keep movin‘.

Update – 7/7/2015:
Just revisit my workout and realized that I actually worked out at Level 2.  So while I would be able to workout at Level 1 (5 rounds) with some effort, it would not have been has intense as it felt, working out at Level 2. I feel much better now about the whole thing.  Can’t wait to get started on my next challenge.  Oyeah!

 

MEAL PLAN
	1	2	3	4
DAY 29	Frittata ✅	Chicken Wrap ✅	-will update	-will update

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D29 – Burn Baby Burn	D30 – Need for Speed	Rest	Rest	Rest
Burpees: 180sec/1/5 ✅	Knees Strikes: 20sec/1/10	Rest	Rest	Rest
Exercise 2	Lunge Step-Ups: 20sec/1/10	Rest	Rest	Rest
Exercise 3	High Knees: 20sec/1/10	Rest	Rest	Rest
Exercise 4	Exercise 4	Rest	Rest4	Rest

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METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 9.0 
Total Calories: 2548

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS   (Goal: 175-177)
Total Distance: 97.49 (94.37 + 3.12) miles (Goal 90 / + 7.49 over)
Total Calories: 51,673 (49,125 + 2548) (Goal 37,000/ +14,673 )

WORKOUT MIX OF THE DAY–

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Various  (RockMyRun) – Stop automated music at bottom of browser and “Click Graphic below“
WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY! 

 

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout  ✅	D26 – Jacks ✅	D27 – Power Burn ✅	D28 – Another Hot Landing	FREE
Fly Steps: 60sec/1/3	Jacks: 120sec/1/10	Push-ups: 4 x 2 x 10	Squats: 20sec x1x15	FREE
Toe Tap Hops: 60sec/1/3	Exercise 2	Punches: 40sec x 6 x 10	Jumping Squats: 20sec x1x15	FREE
Lunge Step Up: 60sec/1/3	Exercise 3	Exercise 3	Exercise 3	FREE
High Knees: 60sec/1/3	Exercise 4	Exercise 4	Exercise 4	FREE

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D21 – Skier ✅	D22 – Rocky ✅	D23 – Power Burn	D24 – Total Burn	FREE
Skiers: 30sec/1/10	Jab + Jab + Cross: 180sec/1/10	High Knees: 30sec/2/10	Side Leg Raises: 30sec x1x15	FREE
Skier Hops: 30sec/1/10	Exercise 2	Jumping Lunges: 30&15sec/2/10	Speed Bag Punches: 30sec x1x15	FREE
Reverse Skier Lunges: 30sec/1/10	Exercise 3	Exercise 3	Exercise 3	FREE
Skier Half Jacks: 30sec/1/10	Exercise 4	Exercise 4	Exercise 4	FREE

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D17 – Shredder ✅	D18 – Combo HIIT ✅	D19 – Power Burn  ✅	D20 – Total Burn ✅	FREE
High Knees: 20sec/1/10	Toe Tap Hop: 40sec/1/10	Push Ups: 4sec/2/10	Side Leg Raises: 40sec x1x15	FREE
Climbers: 20sec/1/10	Speed Skater Slide: 40sec/1/10	Side Arm Raises: 60sec/1/10	Side-to-Side Chops: 20sec x1x15	FREE
Basic Burpees:20sec/1/10	Exercise 3	Raised Arm Circles: 60sec/1/10	Exercise 3	FREE
Exercise 4	Exercise 4	Exercise 4	Exercise 4	FREE

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D13 – Burn Baby Burn ✅	D14 – Hopper ✅	D15 – Flappy Bird ✅	D16 – Stepper ✅	FREE
Jumping Jacks:180sec/1/5	Hops: 30sec/1/10	Side Arm Raises: 30sec/1/10	Knee Strikes: 40sec x1x15	FREE
Exercise 2	Side-to-side Single Leg Hop: 30sec/1/10	Raised Arm Circles: 30sec/1/10	Reverse Lunges: 20sec x1x15	FREE
Exercise 3	Half Jacks: 30sec/1/10	Speed Bag Punches: 30sec/1/10	Exercise 3	FREE
Exercise 4	Side-to-side Hop: 30sec/1/10	Overhead Punches: 30sec/1/10	Exercise 4	FREE

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D9 – Double Burn ✅	D10 – Blade Runner ✅	D11 – Move It Move It ✅	D12 – Total Burn ✅	FREE
Jumping Jacks: 30sec x 2 x 10	High Knees: 80sec x 1 x 12	Lunge Step Ups: 20s/1/10	Side Leg Raises: 40sec x1x10	FREE
Plank Jacks: 30sec x 2 x 10	Exercise 2	Butt Kicks: 20s/1/10	Knee Strikes: 20sec x1x10	FREE
Exercise 3	Exercise 3	Cross Climbers:20s/1/10	Exercise 3	FREE
Exercise 4	Exercise 4	Exercise 4	Exercise 4	FREE

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30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D5 – Burn Baby Burn ✅	D6 – Fireworks ✅	D7 – Power Burn ✅	D8 – Hot Landing	FREE
Burpees: 20sec x 3 x 5	Jumping Jacks: 20sec x 1 x 10	Push-ups: 6 x 2 x 10	Squats: 20sec x1x10	FREE
Burpees: 40sec x 3 x 5	Jumping Lunges: 20sec x 1 x 10	Punches: 20sec x 6 x 10	Jump Squats: 10sec x1x10	FREE
Exercise 3	Exercise 3	Exercise 3	Exercise 3	FREE
Exercise 4	Exercise 4	Exercise 4	Exercise 4	FREE