Reading and Reflection

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	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	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)

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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