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December 26, 2017 – 12:52 pm | No Comment

This Week 7’s (12.14 – 12.31) Affirmation: Mindfulness – I will reach for mindfulness each day.
Date – 12.26.17
B-Book 44: Do the Work by Steven Pressfield
The key message in this book: Often we stop dead in our tracks …

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Home » Fitness

Phase 2 – Mt. Everest Challenge: Day 17

Submitted by on April 18, 2015 – 3:30 am No Comment
everest_1612030c

Narrative: (Duration – 62:00 mins) →  My Nike Link
Pretty roughish workout today.  Coming down with a cold, feels a bit nauseous, but since I can’t miss a day off during the challenge I had to push through.  Specifics: Did all my calisthenics movements upfront, as usual.  Did most single rep of 40s, but broke up a few into 2x20s. I will probably break them out in the future, as to which ones were 20s and which were 40s but don’t feel up to it right now.  I then moved to the treadmill and started at 4.0 @ 8.0° incline and changed every 5 mins  by 1°  up to 13°.   I felt really crappy to the end, but I pushed through.  The music today was a split between RockMyRun for calisthenics and Workout Madness for the climb.  Might try that a gain, it seemed to be a quite motivating.  On Everest:  Based on my virtual climb, I am now in Yak and snow leopard territory (Yaks thrive at altitude and can climb as high as 20,000 feet, and plenty are still used on Everest as pack animals. Snow leopards will roam as high as 18,000 feet.  The air is getting even thinner 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  647/2201*  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0 ✅

Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.00
Elevation: 1096 

Goal and Statistics
Total Elevation: 14,310 (13,214 + 1096) feet (Goal 29,029 / 14,719 remains)  See where I am on the mountain
Total Distance: 26.87 (24.87 +2.00) miles (Goal 50 / 23.13 remains)
Total Calories: 9,631 (8,984+647) (Goal 23,00013,369 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 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

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

 

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