Phase 2 – Mt. Everest Challenge: Day 7
Narrative: (Duration – 55 mins) → My Nike Link
Finished pretty much on dot as I did yesterday. Another great workout today again, keeping it up and even kicking it up a notch. Specifics: Calisthenics movements was slightly over 20mins, so it seems as if with the number of exercises, that is about right. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 12° incline at the 25th min. I then went up to 4.1 speed for 1 min and then back down at the end of the 26th minute to 4.0 and continued at 4.0 through the 30th minute. Motivation-wise I added a new mix today with Luda and Eminem leading the pack, with DMX, IceCube and Jigga bringing up the rear. Really some dope motivation piece for sure. That’s it for today… Good livin’…just keep on movin’.
| 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 | 30 | OFF | 35 | 35 |
| SQUATS | 30 | 30 | 30 | OFF | 35 | 35 |
| STANDING OBLIQUES | 30 | 30 | 30 | OFF | 35 | 35 |
| SIDE BENDS | 30 @ 30LBS | 30 @ 30LBS | 30 @ 30LBS | OFF | 35 @ 30LBS | 35 @ 30LBS |
| KICKBACKS | 30 | 30 | 30 | OFF | 35 | 35 |
| PUSH UPS (modified) | 30 | 30 | 30 | OFF | 35 | 35 |
| SITUPS | 30 | 30 | 30 | OFF | 35 | 35 |
| DB SHRUGS | 30 @ 30LBS | 30 @ 30LBS | 30 @ 30LBS | OFF | 35 @ 30LBS | 35 @ 30LBS |
| DB PRESSES | 30 @ 30LBS | 30 @ 30LBS | 30 @ 30LBS | OFF | 35 @ 30LBS | 35 @ 30LBS |
| LEG/CALF RAISES | 30 | 30 | 25 | OFF | 35 | 35 |
| PLANKS | 60sec | 60sec | 60sec | OFF | 70secs | 70secs |
| RUN/ELLIP (8-12°) | 30min | 30min | 30min | OFF | 30min | 30min |
| TOTAL CALS | 901/2314 | 0/0 | 0/0 | 0/0 | 0/0 | 0/0 |
Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.20
Elevation: 1087
Goal and Statistics
Total Elevation: 5,433 (4,346 + 1087) feet (Goal 29,029 / 23,596 remains)
Total Distance: 10.49 (8.29+2.20) miles (Goal 50 / 39.51 remains)
Total Calories: 3,845 (2,944+901) (Goal 23,000/ 19,155 remains)
| 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 |
