December 26, 2017 – 12:52 pm | No CommentRupeMad Musings of Rupert Lawsonuser
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 …
Narrative: (Duration – 60:00 mins) → My Run Log Today was “bring the pain day” – there was nothing enjoyable about it. Specifics: Did Skier HIIT movements as indicated below (30:00 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run on the Elliptical – 15° incline/74-82 RPM/1-2level. Motivational music – “Workout Madness 1”. This was the first mix I made about 6 years ago. It has some Ke$ha, Pink, Kanye, etc. I will create a copy to add to my list here. That’s it for today – 9 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 21
Protein Bar ✅
Chicken & Brown Rice ✅
Cottage Cheese & Pineapple ✅
IceCream ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D21 – Skier✅
D22 – Rocky
D23 – Power Burn
D24 – Total Burn
FREE
Skiers: 30sec/1/10
Jab + Jab + Cross: 180sec/1/10
Push Ups: 4sec/2/10
Side Leg Raises: 40sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Side Arm Raises: 60sec/1/10
Side-to-Side Chops: 20sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Raised Arm Circles: 60sec/1/10
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 21
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1726
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 70.45 (67.00+ 3.45) miles (Goal 90/ 22.55 remains) Total Calories: 34,848 (33,122+ 1726) (Goal 37,000/ 2,152 remains)
WORKOUT MIX OF THE DAY– Workout Madness 1 (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below“ WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
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