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 – 87:20 mins) → My Run Log Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!! Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2miand then the Elliptical – 15° incline/79-84 RPM/1-2level. Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah! That’s it for today – 8 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 22
Chick-Fil-A Deluxe ✅
Baked Chicken ✅
–
–
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
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 22
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 74.06 (70.45+ 3.61) miles (Goal 90/ 15.94 remains) Total Calories: 36,848 (34,848+ 2000) (Goal 37,000/ 152 remains)
WORKOUT MIX OF THE DAY– Super Twerk (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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