Phase 2 – Mt. Everest Challenge: Day 31
Narrative: (Duration – 56:31 mins) → My Nike Link
Yet another great workout (YAAWO!). Now tomorrow is welcome rest. Must admit this was a great stretch! Also, push the bar slightly further today again! Specifics: Did my calisthenics movements in a 30+15rep count rep inc non-stop and ended even earlier today by a minute over yesterday (4mins below norm) and then moved to the treadmill. Today started at 4.3 @ 12.0° incline; after 5 mins I went to 12.0° with speed constant at 4.5. At the 10 min point I increased to 4.3 @ 13.0° and at the 15min increase the pace to 4.5, keeping the incline constant. At the 20min point I increased to 14.0° and lowered the pace to 4.3 and then at the 25th min, I increase the pace to 4.5 and held it through the 30th minute. I mixed my motivational music today, so it was all good. That’s it for today… Good livin’…just keep on movin’.
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC) | ||||||
DAY 26✅ | DAY 27 | DAY 28✅ | DAY 29✅ | DAY 30✅ | DAY 31✅ | |
JUMPING JACKS | 40 | OFF | 45 | 45 | 45 | 45 |
SQUATS | 40 | OFF | 45 | 45 | 45 | 45 |
STANDING OBLIQUES | 40 | OFF | 45 | 45 | 45 | 45 |
SIDE BENDS | 40 | OFF | 45 | 45 | 45 | 45 |
KICKBACKS | 40 @ 30LBS | OFF | 45 @ 30LBS | 45 @ 30LBS | 45 @ 30LBS | 45 @ 30LBS |
PUSH UPS (modified) | 40 | OFF | 45 | 45 | 45 | 45 |
SITUPS | 40 | OFF | 45 | 45 | 45 | 45 |
DB SHRUGS | 40 @ 30LBS | OFF | 45 @ 30LBS | 45 @ 30LBS | 45 @ 30LBS | 45 @ 30LBS |
DB PRESSES | 40 @ 30LBS | OFF | 45 @ 30LBS | 45 @ 30LBS | 45 @ 30LBS | 45 @ 30LBS |
LEG/CALF RAISES | 40 | OFF | 45 | 45 | 45 | 45 |
PLANKS | 80secs | OFF | 90secs | 90secs | 90secs | 90secs |
RUN/ELLIP (8-12°) | 30mins | OFF | 30mins | 30mins | 30mins | 30mins |
TOTAL CALS | 961/2485 | 0/0 | 929/2584 | 796/2340 | 952/2602 | 1039/2616 |
Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.21
Elevation: 1500
Goal and Statistics
Total Elevation: 22,051 (20,609 + 1442) feet (Goal 29,029 / 6,978 remains) ⇒ See where I am on the mountain
Total Distance: 39.67 (37.46 +2.21) miles (Goal 50 / 10.33 remains)
Total Calories: 15,058 (14,019 + 1039) (Goal 23,000/ 7,942 remains)
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC) | ||||||
DAY 19 | DAY 20 | DAY 22 | DAY 23 | DAY 24 | DAY 25✅ | |
JUMPING JACKS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
SQUATS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
STANDING OBLIQUES | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
SIDE BENDS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 @ 30LBS |
KICKBACKS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
PUSH UPS (modified) | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
SITUPS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
DB SHRUGS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 @ 30LBS |
DB PRESSES | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 @ 30LBS |
LEG/CALF RAISES | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 40 |
PLANKS | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 80secs |
RUN/ELLIP (8-12°) | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | Sick w/Cold | 30mins |
TOTAL CALS | 0/0 | 0/0 | 0/0 | 0/0 | 0/0 | 750/2342 |
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 | Sick w/Cold |
SQUATS | 35 | 35 | OFF | 40 | 40 | Sick w/Cold |
STANDING OBLIQUES | 35 | 35 | OFF | 40 | 40 | Sick w/Cold |
SIDE BENDS | 35 @ 30LBS | 35 @ 30LBS | OFF | 40 @ 30LBS | 40 @ 30LBS | Sick w/Cold |
KICKBACKS | 35 | 35 | OFF | 40 | 40 | Sick w/Cold |
PUSH UPS (modified) | 35 | 35 | OFF | 40 | 40 | Sick w/Cold |
SITUPS | 35 | 35 | OFF | 40 | 40 | Sick w/Cold |
DB SHRUGS | 35 @ 30LBS | 35 @ 30LBS | OFF | 40 @ 30LBS | 40 @ 30LBS | Sick w/Cold |
DB PRESSES | 35 @ 30LBS | 35 @ 30LBS | OFF | 40 @ 30LBS | 40 @ 30LBS | Sick w/Cold |
LEG/CALF RAISES | 35 | 35 | OFF | 40 | 40 | Sick w/Cold |
PLANKS | 70sec* | 70sec | OFF | 80sec | 80sec | Sick w/Cold |
RUN/ELLIP (8-12°) | 30min | 30min | OFF | 30min | 30min | Sick w/Cold |
TOTAL CALS | 782/2416 | 637/2191 | 0/0 | 750/2369 | 647/2201* | 0/0 |
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 |