by Rupe | Jun 7, 2015 | Fitness
Narrative: (Duration – 52:00 mins) → My Run Log
Pretty good workout today. The fireworks definitely came on with the Jumping Lunges – they killed ma freaking thighs. I was wobbly for the final two sets and it burn like hell for the first 10 minutes of my run. Specifics: Did Fireworks HIIT movements as indicated below and then moved on to 30 mins 15.0° / Level 1-2 run on the elliptical. I workout at level I for this series doing 10 rounds. As I indicated above – thighs are screaming out – GET SOME!!!. Today I rocked my Workout Madness 5 (HipHop MegaMix) again – scroll down and take a look at its composition. That’s it for today 24 more to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 6 |
Protein Bar ✅ |
Spinach & Mushroom Frittata ✅ |
will update- |
will update- |
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
| D5 – Burn Baby Burn ✅ |
D6 – Fireworks |
D7 – Power Burn |
D8 – Hot Landing |
FREE |
| Burpees: 20sec x 3 x 5 |
Jumping Jacks: 20sec x 1 x 10 |
Push-ups: 6 x 2 x 10 |
Squats: 20sec x1x10 |
FREE |
| Burpees: 40sec x 3 x 5 |
High Knees: 20sec x 1 x 10 |
Punches: 20sec x 6 x 10 |
Jumping Jacks: 10sec x1x10 |
FREE |
Exercise 3 |
Jumping Lunges: 20sec x 1 x 10 |
Exercise 3 |
Exercise 3 |
FREE |
DAY 6
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1615
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 20.29 (16.89 + 3.40) miles (Goal 90 / 69.71 remains)
Total Calories: 7516 (5901 + 1615) (Goal 37,000/ 29,484 remains)
WORKOUT MIX OF THE DAY
Workout Madness 5 (HipHop MegaMix)
1. Workout Madness 5 (HipHop MegaMix)
2. Lil Jon – Throw It Up (feat. The EastSide Boyz) [0:00]
3. Fort Minor – Remember The Name [2:43]
4. 50 Cent – Ready For War [4:48]
5. Notorious B.I.G. – Victory (feat. P.Diddy) [7:09]
6. 50 Cent – Outta Control (The Massacre) [9:30]
7. Nas – Hero (feat. Keri Hilson) [11:41]
8. Nas – Hate Me Now (feat. Puff Daddy) [14:01]
9. Linkin Park – We Made It (feat. Busta Rhymes) [16:27]
10. T.I. – Big Shit Poppin(Do It) [19:07]
11. Eminem – Till I Collapse (feat. Nate Dogg) [21:40]
12. Eminem – Lose Yourself [24:08]
13. DMX – X’ Gon Give It To Ya [26:39]
14. 50 Cent – Realest Killaz (feat. 2Pac) [29:07]
15 Roy Jones JR – Can’t Be Touched [31:55]
16. Roy Jones JR – Ya’ll Must Have Forgot [34:20]
17. The Game – One Blood (feat. Junior Reid) [36:41]
18. Rick Ross – Push It [39:10]
19. 50 Cent – In Da Club [41:37]
20. 50 Cent – Get Up [44:05]
21. 50 Cent – My Gun Go Off [46:30]
22. Birdman – Stuntin Like My Daddy (feat. Lil Wayne) [48:56]
23. T.I. – What You Know [51:21]
24. Meek Mill – Ima Boss (feat. Rick Ross) [53:52]
25. Wiz Khalifa – Black And Yellow [56
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
| D1 – DBL Burn ✅ |
D2 – PWR Burn ✅ |
D3 – 1×1 Workout ✅ |
D4 – Total Burn ✅ |
FREE |
| High Knees: 30sec x 2 x 10 |
Half Jacks: 20sec x 6 x 10 |
Side-to-Side Hops: 60sec x 3 |
S Leg Kicks: 40sec x1x15 |
FREE |
| Mt Climbers: 30sec x 2 x 10 |
Push-ups: 6 x 2 x 10 |
Toe Tap Hops: 60sec x 3 |
OvHead Punches: 20sec x1x15 |
FREE |
Exercise 3 |
Exercise 3 |
Squats: 60sec x 3 |
Exercise 3 |
FREE |
Exercise 4 |
Exercise 4 |
High Knees: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 5 |
Exercise 5 |
Sprint Lunges: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 6 |
Exercise 6 |
Exercise 6 |
Exercise 4 |
FREE |
by Rupe | Jun 6, 2015 | Money Matters
Sometimes how you envision your retirement differs from how it actually plays out, and there may be periods of uncertainty. Another way to approach the discrepancy between your retirement dream and the reality is to adjust your expectations. If you have an appropriate long-term asset allocation plan that’s readjusted periodically and you live within your means, you can redefine your “ideal retirement” as you go.
Source: 5 things to think about on your journey to retirement
My comments: Lots of food for thought here…
by Rupe | Jun 6, 2015 | Fitness
Narrative: (Duration – 66:40 mins) → My Run Log
Getting back to business after a day off. Pretty tough workout especially after round 3. Had good sleep last night so that was helpful. Specifics: Did Burn Baby Burn HIIT movements (essentially burpees) as indicated below and then moved on to 30 mins on the elliptical. I workout at level I for this series doing 5 rounds. No particular muscle aches right now, body is starting to calm down some – hoorah!. Music was on point as usual; today I rocked my Workout Madness 3 (HipHop MegaMix) – scroll down and take a look at its composition. That’s it for today 25 more to go. Good livin’…lean forward and keep on movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 5 |
Spinach & mushroom frittata ✅ |
2 Egg Salad ✅ |
Protein Bar ✅ |
Cottage Cheese & Pineapple ✅ |
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
| D5 – Burn Baby Burn ✅ |
D6 – Fireworks |
D7 – Power Burn |
D8 – Hot Landing |
FREE |
| Burpees: 20sec x 3 x 5 |
Jumping Jacks: 20sec x 1 x 10 |
Push-ups: 6 x 2 x 10 |
Squats: 20sec x1x10 |
FREE |
| Burpees: 40sec x 3 x 5 |
High Knees: 20sec x 1 x 10 |
Punches: 20sec x 6 x 10 |
Jumping Jacks: 10sec x1x10 |
FREE |
Exercise 3 |
Jumping Lunges: 20sec x 1 x 10 |
Exercise 3 |
Exercise 3 |
FREE |
DAY 5
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 995
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 16.89 (13.73 +3.16) miles (Goal 90 / 73.11 remains)
Total Calories: 5901 (4813 + 1088) (Goal 37,000/ 31,099 remains)
WORKOUT MIX OF THE DAY
Workout Madness 3 (HipHop MegaMix)
1. 50 Cent feat. Eminem – Patiently Waiting 0:00
2. Three Six Mafia – Who Run It 4:41
3. DMX feat. Ruff Ryders – Get Wild 8:56
4. Dr.Dre ft. Snoop Dogg & Nate Dogg – The Next Episode 12:02
5. Rick Ross – Hustlin’ 14:42
6. Ludacris feat. Young Jeezy – Grew Up A Screw Up 18:29
7. 50 Cent feat. Snoop Dogg – Oh No 22:23
8. The Game feat. Lil’ Wayne – Red Nation 26:09
9. Three Six Mafia feat. Tiesto – Feel It 29:55
10. E-40 feat. Shawty Lo – Break Ya Ankles 33:22
11. Cam’ron feat. Vado – Fuck The Other Side 36:52
12. Lloyd Banks feat. Swizz Beatz, Kanye West, Ryan Leslie & Fabolous – Start It Up 40:14
13. Young Jeezy feat. Kanye West – Put On 44:58
14. Lil’ Eazy feat. Bone – This Aint A Game 49:53
15. 50 Cent – You Should Be Dead 53:54
16. Ice Cube – Do Ya Thang 56:49
17. Young Buck – Rock N’ Roll 1:00:38
18. Tech N9ne – Who Do I Catch 1:03:30
19. Brotha Lynch Hung feat. Tech N9ne & Hopsin – Stabbed 1:07:35
20. Killa Kyleon feat. Bun B – Bodies Hit The Floor 1:11:40
21. Immortal Technique – Crimes Of The Heart Part 2 1:15:26
22. Hollywood Undead – Undead 1:18:47
23. Eminem – Underground 1:23:10
24. Pusha T ft. Tyler The Creator – Trouble On My Mind 1:27:57
25. 2 Pac – Last Muthafucka Breathin’ 1:31:44
26. Busta Rhymes – Break Ya Neck 1:35:48
27. Ice Cube – It Takes A Nation 1:39:34
28. Lil Jon & The East Side Boyz – Throw It Up 1:42:57
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
| D1 – DBL Burn ✅ |
D2 – PWR Burn ✅ |
D3 – 1×1 Workout ✅ |
D4 – Total Burn ✅ |
FREE |
| High Knees: 30sec x 2 x 10 |
Half Jacks: 20sec x 6 x 10 |
Side-to-Side Hops: 60sec x 3 |
S Leg Kicks: 40sec x1x15 |
FREE |
| Mt Climbers: 30sec x 2 x 10 |
Push-ups: 6 x 2 x 10 |
Toe Tap Hops: 60sec x 3 |
OvHead Punches: 20sec x1x15 |
FREE |
Exercise 3 |
Exercise 3 |
Squats: 60sec x 3 |
Exercise 3 |
FREE |
Exercise 4 |
Exercise 4 |
High Knees: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 5 |
Exercise 5 |
Sprint Lunges: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 6 |
Exercise 6 |
Exercise 6 |
Exercise 4 |
FREE |
by Rupe | Jun 5, 2015 | Fitness
Narrative: (Duration – 56:19 mins) → My Nike Link
Relatively good day. Had to workout later than I planned due having to get a few tasks done and a late evening headache due to poor sleep last night. I will definitely have to work a bit harder in the sleep department. Generally an easier workout today though; that’s cool, plus tomorrow is a down day – YaY!!!. Specifics: Did Total Burn HIIT movements as indicated below and then moved on to 30 mins on the elliptical. I workout at level II for this series doing 15 rounds (10 before run and 5 afterwards). Calves are calming down now, not as bad as a couple days ago. Now it seems that the Glutes are kicking in, but then again – tomorrow they will get some rest. Music was on point for this workout – I pulled out the RockMyRun – Super Twerk – scroll down and take a look at its composition. It truly is one of my favorites; get the job done every time. That’s it for today 26 more to go. Good livin’…lean forward and keep on movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 4 |
Oatmeal ✅ |
DBL Turkey Cheese Burger ✅ |
2x Slices Pizza Awesome AL’s) ✅ |
Cottage Cheese & Pineapple ✅ |
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
| D1 – DBL Burn ✅ |
D2 – PWR Burn ✅ |
D3 – 1×1 Workout ✅ |
D4 – Total Burn ✅ |
FREE |
| High Knees: 30sec x 2 x 10 |
Half Jacks: 20sec x 6 x 10 |
Side-to-Side Hops: 60sec x 3 |
S Leg Kicks: 40sec x1x15 |
FREE |
| Mt Climbers: 30sec x 2 x 10 |
Push-ups: 6 x 2 x 10 |
Toe Tap Hops: 60sec x 3 |
OvHead Punches: 20sec x1x15 |
FREE |
Exercise 3 |
Exercise 3 |
Squats: 60sec x 3 |
Exercise 3 |
FREE |
Exercise 4 |
Exercise 4 |
High Knees: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 5 |
Exercise 5 |
Sprint Lunges: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 6 |
Exercise 6 |
Exercise 6 |
Exercise 4 |
FREE |
DAY 4
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 977
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 13.73 (10.22 +3.51) miles (Goal 90 / 76.27 remains)
Total Calories:4813 (2724 + 1112) (Goal 37,000/ 32,187 remains)
Ask if you want it
WORKOUT MIX OF THE DAY
RockMyRun – Super Twerk
1. Bend Ova Lil Jon ft Tyga
2. Blow (Shake Your Tambourine) Dienvy
3. Problem (Kassiano Twerk Remix) Ariana Grande ft. Iggy Azalea
4. Drama (Party Favor Remix) Bro Safari & UFO!
5. Turn Down For What (Chris Villa Party Up Slam Edit) DJ Snake & Lil Jon
6. Choppa Style (Mastamonk & Circle Remix) Choppa
7. No Mediocre (Noodles Remix) T.I. ft. Iggy Azalea
8. Stickem DJ Sub Zero
9. Show Me (Dj Dexterous Remix) Kid Ink ft. Chris Brown
10. Here Comes The Hotstepper (Mayeda Twerk Remix) Ini Kamoze
11. Be Faithful (Hot Damage VIP Twerk Edit) Crooklyn Clan ft. Fatman Scoop
12. Royals (Mighty Mi & Slugworth Le’Twerk Mix) Lorde
13. Twurnt (DJ Valid Twerk Edit) G-Buck
14. 2THAWALL JayCeeOh & Woogie
15. Siri Says (Jay Dabhi Twerk Remix) Zool
16. Love You DJ Serafin
17. Animals (Ice Creamz Twerk Remix) Maroon 5
18. Chandelier (Dienvy Twerk Remix) Sia
19. Get Low (Tall Boys Hype Edit) Dillon Francis & DJ Snake ft. Lil Jon
20. Don’t Tell Em (DaaHYPE Twerk Edit) Jeremih Ft. YG
21. Party With Weirdos Jus Ske & DJ Cruz
22. Pop That Thang Caked Up
23. Heads High (Mozes x Kid Kobra Twerk Remix) Mr. Vegas
24. BaDINGA! TWRK
25. Trumpets (Dustin Que Remix) Jason Derulo
26. L.A. Love (La La) (Strip & Baroud Remix) Fergie
27. Super Twerk DJ Fuji & Knux
28. Sandstorm (Danger Ultra Twerk Bootleg) Darude
29. Public Service Announcement (BillyBeats 2014 Twerk Remix) Jay-Z
30. Get Me Bodied (Mayeda Twerk Remix) Beyonce
31. Boy Oh Boy (TWRK Edit) GTA & Diplo
32. Gorilla (Dj Valid Twerk Remix) Bruno Mars
33. Let Her Go (Caked Up Twerk Remix) Passenger
34. TwerkYourEnthusiasm (DJDennisJ Clean Edit) Hot Damage ft Jason Perez
35. Raunchy BABYSTEPS
36. Come On To Me (Dj Valid Twerk Remix) Major Lazer ft Sean Paul
37. Rumpshaker (Zebo Twerk Remix) Wreckx-N-Effect
38. Pigeons Express Yo Self (Mastamonk Bootleg) Milo & Otis x Diplo
39. Gimme The Light (Mastamonk Twerk Remix) Sean Paul
40. Rather Be (Mighty Mi & Slugworth Le’Twerk Mix) Clean Bandit ft Jess Glynne
41. I’m Just Rocking Dustin Que & Buffalo Stille
42. Boom Clap (LHK Remix) Charli XCX
43. This Is How We Do It (Mayeda Twerk Remix) Montell Jordan
44. Rattlesnake Foxsky
45. Mama Said Knock You Out (Mister Black Remix) LL Cool J
46. Outta Your Mind (Eric D-Lux Twerk Remix) Lil Jon
47. Blow (Shake Your Tambourine) Dienvy
48. Hypnotize (MVXXA Twerk Edit) The Notorious B.I.G.
49. Shake That Monkey (J. Espinosa & Clayton William 2014 Twerk Remix) Too Short ft. Lil Jon
50. Calabria (Deville Twerk Remix) Enur
51. Drunk In Love (Valid vs Diplo Twerk Remix) Beyonce
52. Boom Boom Ruen & Mister Gray
53. Say Aah (Knock2 Twerk Remix) Trey Songz
54. We Like To Party (Mastamonk Festival Twerk Remix) Showtek
55. Recess (Mastamonk Remix) Skrillex x Kill The Noise x Fatman Scoop
56. Dat Booty Tropkillaz & Party Favor
57. Sweat Party Favor ft Toy Connor
58. Work It (Chris Bushnell Remix) Missy Elliot
by Rupe | Jun 4, 2015 | Fitness
Narrative: (Duration – 67:00 mins) → My Nike Link
I am not exactly on easy street but I am certainly warming up to this whole experience. Specifics: Did 1×1 Workout HIIT movements as indicated below and then moved on to 30 mins on the elliptical. No iPOD issues today; much better prepared. I ended up doing 3 rounds, but could have probably push out a couple more. Calves were screaming after yesterday’s workout so I pulled back a bit, as the toe-tap hops and high knees were smashing them hard. I hit the calves with some electro-stimulation later in the evening. For this workout I primarily listened to Workout Madness 7 (HipHop) . I also switched to Jason Derulo for the Cardio, but I will share a bit more about that in subsequent posts. That’s it for today 27 more to go. Good livin’…lean forward and keep on movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 3 |
Oatmeal ✅ |
Egg & Tuna Salad ✅ |
Salmon & Broccoli (Rice) ✅ |
Cottage Cheese & Pineapple ✅ |
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE |
| D1 – DBL Burn ✅ |
D2 – PWR Burn ✅ |
D3 – 1×1 Workout ✅ |
D4 – Total Burn |
FREE |
| High Knees: 30sec x 2 x 10 |
Half Jacks: 20sec x 6 x 10 |
Side-to-Side Hops: 60sec x 3 |
S Leg Kicks: 40sec x1x10 |
FREE |
| Mt Climbers: 30sec x 2 x 10 |
Push-ups: 6 x 2 x 10 |
Toe Tap Hops: 60sec x 3 |
OvHead Punches: 20sec x1x10 |
FREE |
Exercise 3 |
Exercise 3 |
Squats: 60sec x 3 |
Exercise 3 |
FREE |
Exercise 4 |
Exercise 4 |
High Knees: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 5 |
Exercise 5 |
Sprint Lunges: 60sec x 3 |
Exercise 4 |
FREE |
Exercise 6 |
Exercise 6 |
Exercise 6 |
Exercise 4 |
FREE |
DAY 3
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1112
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 10.22 (7.0 +3.22) miles (Goal 90 / 79.78 remains)
Total Calories: 3836 (2724 + 1112) (Goal 37,000/ 33,164 remains)
WORKOUT MIX OF THE DAY
Workout Madness 7 (HipHop MegaMix)
1. Laudacris- Act A Fool
2. Eminem-Till I Collapse
3. Eminem ft. 50Cent- You don`t know
4. DJ Shadow – Six days
5. Fast Lane ft. Eminem – Bad Meets Evil
6. 2 Chainz ft. Wiz Kalifa – We Own
7. 50Cent – Ready for war
8. Ja Rule ft. Vita – Fourious
9. Don Omar ft. Tego Calderon – Bandolero
10. Nas – I can
11. Daddy Yankee – Gasolina
12. Eminem – Like Toy Soldiers
13. Raptile ft. Da Lioness Cronite – Handz Up
14. Grits – My Life Be Like
15. Deep enough ( live )
16. Pitbull – Oye
17. Eminem – Sing For The Moment
18. Pump It Loud ( The fast and the fourious )
19. Eminem ft Laudacris – Second Chance
20. 8 Ball – Handz In The Air
21. Eminem – Lose Yourself
