Narrative: (Duration – 57:34 mins) → My Nike Link
Had a really good workout today. It was sort of late, since I worked on fixing my washing machine all day and then had to go pick up Mark. Felt a bit refreshed as well doing my 35s since I had a day off yesterday. Also, great news, my foam roller came today so now I can workout my knots. Specifics: As usual, I did all my calisthenics movements upfront; this took roughly 25 or so minutes. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 13° incline at the 30th min. Was glad I did not have to do it twice like a couple days ago. I still had to push like hell though. Still diggin’ the mixtape workout motivational music. 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 | 743/2382 | 0/0 |
Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.20
Elevation: 1103
Goal and Statistics
Total Elevation: 8,738 (7,635 + 1103) feet (Goal 29,029 / 20,291 remains) – Almost a 1/3 of the Way…YAY!
Total Distance: 16.69 (14.49+2.20) miles (Goal 50 / 33.31 remains)
Total Calories: 6,065 (5,322+743) (Goal 23,000/ 16,935 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 |