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 23,000/ 15,403 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 | 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 | 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 |