Reading and Reflection

Narrative: (Duration – 62:00 mins) →  My Nike Link
Felt pretty good on this workout.  Moved to double 20s on these 40s.  Specifics: Did all my calisthenics movements upfront, as usual; an then moved to the treadmill.  Changed it up a bit again today.  I started at 4.0 @ 8.5° incline and changed every 5 mins  by 1°.  So it was 8.5, 9.5, 10.5, 11.5, 12.5, 13.5 through the 30th min.  No real issues and still rocking – RockMyRun.  Finally got the issue with having to revalidate RockMyRun fixed.   On Everest:  Based on my virtual climb, I have just passed the last tree, just moving above the tree-line at 13,214.   The air is getting thin up here.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
	DAY 13✔	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	637/2191	0/0	750/2369	0/0	0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔           
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.02
Elevation: 1162 (WoW…Whadda Burner!)

Goal and Statistics
Total Elevation: 13,214 (12,052 + 1162) feet (Goal 29,029 / 15,815 remains)  ⇒ See where I am on the mountain
Total Distance: 24.87 (22.85 +2.02) miles (Goal 50 / 25.13 remains)
Total Calories: 8,984 (8,234+750) (Goal 23,000/ 14,016 remains)

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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	750/2067

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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