Narrative: (Duration – 117:26 mins) → My Run Log Oh yeah – bring the friggin’ pain again! If y’all don’t know – 420 Burpees along with a few 6-count Body Builders aren’t a cakewalk at all. One day away from completing this challenge, I literally, for the first ime, had to extend my rest period. This was a demanding workout – but was nonetheless character building. Specifics: Did Burn Baby Burn HIIT movements as indicated below (87:26 mins) – This was supposed to be a 57 min workout plus cardio, but after about 3 rounds, I knew I wasn’t gonna just sprint through it. I thought about cutting the number of reps by 1/2 to 5, but I have not compromise thus far in this challenge and 1 day before the end, I had to push through – thus, the extra time. And guess what – no shame in the game yo. Afterwards, I moved to 30 mins on the Elliptical – 19° incline/71-79SPM/Level 1. Motivational music – Still another day trying to work out the music portion of my workout. I am streamling all my music that I used for workout in the past and realizing that some work as good motivators still, while others have just lost their effect. Today, I listened to some Reggae – (Buju Banton, Dana KIng) and some Eminem and DMX (always on point), but my earphones are in for warranty replacements right now, so I had to keep the music down on my speakers, due to the colorful nature of DMX and Eminem’s words, so I couldn’t get the pumped up effects. At any rate, tomorrow is the final day of this challenge and I must admit – I am feeling a bit nostalgic – it really was a good process. I will make my final measurement tomorrow, after my workout – need to ensure I work off all my water, and before my first meal. That’s it for today – only 1 more days to go. Good livin’…lean forward and keep movin‘.
Update – 7/7/2015: Just revisit my workout and realized that I actually worked out at Level 2. So while I would be able to workout at Level 1 (5 rounds) with some effort, it would not have been has intense as it felt, working out at Level 2. I feel much better now about the whole thing. Can’t wait to get started on my next challenge. Oyeah!
MEAL PLAN
1
2
3
4
DAY 29
Frittata ✅
Chicken Wrap ✅
-will update
-will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D29 – Burn Baby Burn
D30 – Need for Speed
Rest
Rest
Rest
Burpees: 180sec/1/5 ✅
Knees Strikes: 20sec/1/10
Rest
Rest
Rest
Exercise 2
Lunge Step-Ups: 20sec/1/10
Rest
Rest
Rest
Exercise 3
High Knees: 20sec/1/10
Rest
Rest
Rest
Exercise 4
Exercise 4
Rest
Rest4
Rest
DAY 29
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 9.0
Total Calories: 2548
Various (RockMyRun) – 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!
Narrative: (Duration – 49:00 mins) → My Run Log Quick and painful leg scorcher today. Good way to end the week. Specifics: Did Another Hot Landing HIIT movements as indicated below (19:00 mins) – considered working out at level 2, but got to 5 rounds and realize that 10 reps were probably gonna do me in. I remained at level 1 for this series doing 10 rounds. Afterwards, I moved to 30 mins on the Treadmill – 4-12° incline/4.50-MPH. Motivational music – Still trying to work this out, listened to some Keyshia Cole and Justin Timberlake to pass the time. Will have to get this worked out by Monday, so that I can finish this phase strong. That’s it for today – only 2 more days to go, but tomorrow is a day-off. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 28
Ham Sandwich ✅
Cottage Cheese & Pineapple ✅
Gumbo ✅
Icecream ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout✅
D26 – Jacks ✅
D27 – Power Burn✅
D28 – Another Hot Landing
FREE
Fly Steps: 60sec/1/3
Jacks: 120sec/1/10
Push-ups: 4 x 2 x 10
Squats: 20sec x1x15
FREE
Toe Tap Hops: 60sec/1/3
Exercise 2
Punches: 40sec x 6 x 10
Jumping Squats: 20sec x1x15
FREE
Lunge Step Up: 60sec/1/3
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 28
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.5
Total Calories: 1616
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 94.37 (91.94+ 2.43) miles (Goal 90/ + 4.37 over) Total Calories: 49,125 (47,509+ 1616) (Goal 37,000/ +12,125)
WORKOUT MIX OF THE DAY– Super Twerk (RockMyRun) – 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!
Narrative: (Duration – 85:00 mins) → My Run Log Approximately 7,200 Punches and 120 Push-ups – I have never done any workout like this before; arms are about to fall off, traps are burning – the Body is definitely at War! Specifics: Did Power Burn HIIT movements as indicated below (55:00 mins) – I worked out at level 1 for this series doing 10 rounds, but I doubled up on push-ups. Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-1. Motivational music – This was a disaster today. Started working out with Cheyenne, so the music had to be appropriate, and just couldn’t get a good flow. I ended up listening to some crap and then coming back to my “Super Twerk (RockMyRun)” mix once Cheyenne was finished and left. Scroll down to check it out. That’s it for today – 3 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 27
Smoke Ham & Turkey Sandwich ✅
Rice & Beans ✅
– will update
– will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout✅
D26 – Jacks ✅
D27 – Power Burn✅
D28 – Another Hot Landing
FREE
Fly Steps: 60sec/1/3
Jacks: 120sec/1/10
Push-ups: 4 x 2 x 10
Squats: 20sec x1x15
FREE
Toe Tap Hops: 60sec/1/3
Exercise 2
Punches: 40sec x 6 x 10
Jumping Squats: 20sec x1x15
FREE
Lunge Step Up: 60sec/1/3
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 27
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 2649
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 91.94 (88.19+ 3.75) miles (Goal 90/ +1.94 over) Total Calories: 47,509 (44,860+ 2649) (Goal 37,000/ +10,509)
WORKOUT MIX OF THE DAY– Super Twerk (RockMyRun) – 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!
He who could address this audience without a quailing sensation, has stronger nerves than I have. I do not remember ever to have appeared as a speaker before any assembly more shrinkingly, nor with greater distrust of my ability, than I do this day. A feeling has crept over me, quite unfavorable to the exercise of my limited powers of speech. The task before me is one which requires much previous thought and study for its proper performance. I know that apologies of this sort are generally considered flat and unmeaning. I trust, however, that mine will not be so … Click source below to read the entire speech.
My Comments: This is an absolute must read for all who care about humanity. It is a bit long, but Douglass poses several important questions that get to the heart of what the 4th of July really means in the context of our shared history. Great stuff!
Trained in Jamaica, ranked 102nd in the world, Brown pulled off a major upset of the two-time champion Nadal.
He was trained in his father’s home country of Jamaica, but now plays for his mother’s native Germany, according to The Independent. Today, Dustin Brown, ranked 102nd in the world, is celebrating a stunner in the tennis world, knocking out two-time Wimbledon champ Rafael Nadal in four sets: 7-5, 3-6, 6-4, 6-4. It’s the first time in years that Nadal has been sent home in the first week of the tournament.
