Phase 2 – Mt. Everest Challenge: Day 3
Narrative: (Duration – 43 mins) → My Nike Link
Pretty ok workout, the shortness is kinda making me feel like modifying, but I need to show some restraint here. I need to develop / modify with time. Shoulder continues to be an impediment, but I must stay focus and don’t do anything that can jeopardize my recovery. Not too much different than the previous days. I have stepped up my treadmill work a bit, transitions every 5mins. Specifics: Did all calisthenics movements within 12-13mins and then moved to the treadmill. Started at 3.5 @ 8°incline and changed every 5min; after the first change, I upped my speed to 4.0 and 1° every 5 mins thereafter. I ended at 4.0 @ 12° incline and even went to 4.1 and 4.2 for 1min each in the final 5mins. Jason Derulo all the way, over and over again.. That’s it for today… Good livin’…just keep on movin’.
| 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 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 | 0 | 0 | 0 |
Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.66
Elevation: 850
Goal and Statistics
Total Elevation: 2410 (1560 + 850) feet (Goal 29,029 / 26,619 remains)
Total Distance: 4.54 (2.88+1.66) miles (Goal 50 /45.46 remains)
Total Calories: 1549 (1067+482) (Goal 23,000/ 21,451 remains)
