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Phase 2 – Mt. Everest Challenge: Day 34

Phase 2 – Mt. Everest Challenge: Day 34

by | May 4, 2015 | Fitness

Narrative: (Duration – 58:05 mins) →  My Nike Link
Pretty ok day, worked out on a relative full stomach and it hurt a bit; should try to stay away from that.  I did not out do my climb of yesterday, but I was pretty close, that’s alright thought I pulled back a bit based on carry a belly full. Specifics: Did my calisthenics movements in a 30+20 rep count split non-stop and ended pretty fast today again given the additional count; afterwards, I moved to the treadmill.  Today started at 4.0 @ 12.0° incline; after  10 mins (switching hands) I increased the incline by 15.0° at a rate of 4.0 and after 5min and switching hands increased to 4.1.  I then went down to 14.0° incline at 15min and at 25 mins increase the speed to 4.5 at 14.0°  thru the 30th minutes.  RockMyRun was the motivator today. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32 DAY 33✅ DAY 34✅ DAY 35 DAY 36 DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS (modified) OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 912/2539  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.11
Elevation: 1525 

Goal and Statistics
Total Elevation: 25,108 (23,583 + 1525) feet (Goal 29,029 / 3,821 remains)  ⇒ See where I am on the mountain
Total Distance: 44.06 (41.95 +2.11) miles (Goal 50 / 5.94 remains)
Total Calories: 17,208 (16,296 + 912) (Goal 23,000/ 5,792 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  ⇒ 60 OFF 35 35
SQUATS 30 30 ⇒ 60 OFF 35 35
STANDING OBLIQUES 30 30 ⇒ 60 OFF 35 35
SIDE BENDS 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
KICKBACKS 30 30 ⇒ 60 OFF 35 35
PUSH UPS (modified) 30 30 ⇒ 60 OFF 35 35
SITUPS 30 30 ⇒ 60 OFF 35 35
DB SHRUGS 30 @ 30LBS 30 @ 30LBS ⇒ 60@ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
DB PRESSES 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
LEG/CALF RAISES 30 30 ⇒ 60 OFF 35 35
PLANKS 60sec 60sec ⇒ 120sec OFF 70secs 70secs
RUN/ELLIP (8-12°) 30min 30min ⇒ 60min OFF 30min 30min
TOTAL CALS  901/2314 0/0 1477/2770  0/0 743/2382  750/2067
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

 

Phase 2 – Mt. Everest Challenge: Day 34

Phase 2 – Mt. Everest Challenge: Day 33

by | May 3, 2015 | Fitness

Narrative: (Duration – 61:31 mins) →  My Nike Link
Back from a pretty short off time, but it is all good.  Starting the 50s and I am really hitting my stride.  The awesome thing is, I am pushing the bar slightly further every time out now – as far as elevation is concerned. Specifics: Did my calisthenics movements in a 25+25 rep count split non-stop and ended pretty fast given the additional count; afterwards, I moved to the treadmill.  Today started at 4.5 @ 12.0° incline; after every 10 mins (switching hands) I increased the incline by 1.0° maintaining a constant speed of 4.5.  I ended at 14.0° in 30 minutes.  I continue to use RockMyRun quite a bit.  This time a change my usually, but it was still hyped anyway and quite motivational.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32 DAY 33✅ DAY 34 DAY 35 DAY 36 DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS (modified) OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 0/0  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.28
Elevation: 1532 

Goal and Statistics
Total Elevation: 23,583 (22,051 + 1532) feet (Goal 29,029 / 5,446 remains)  ⇒ See where I am on the mountain
Total Distance: 41.95 (39.67 +2.28) miles (Goal 50 / 8.05 remains)
Total Calories: 16,296 (15,058 + 1238) (Goal 23,000/ 6,704 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616

 

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  ⇒ 60 OFF 35 35
SQUATS 30 30 ⇒ 60 OFF 35 35
STANDING OBLIQUES 30 30 ⇒ 60 OFF 35 35
SIDE BENDS 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
KICKBACKS 30 30 ⇒ 60 OFF 35 35
PUSH UPS (modified) 30 30 ⇒ 60 OFF 35 35
SITUPS 30 30 ⇒ 60 OFF 35 35
DB SHRUGS 30 @ 30LBS 30 @ 30LBS ⇒ 60@ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
DB PRESSES 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
LEG/CALF RAISES 30 30 ⇒ 60 OFF 35 35
PLANKS 60sec 60sec ⇒ 120sec OFF 70secs 70secs
RUN/ELLIP (8-12°) 30min 30min ⇒ 60min OFF 30min 30min
TOTAL CALS  901/2314 0/0 1477/2770  0/0 743/2382  750/2067
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

 

This one video shows how racism is real in America – The Washington Post

This one video shows how racism is real in America – The Washington Post

by | May 2, 2015 | what the...?

 

Racism is still very much an issue in this country, one that pervades many aspects of life. But not everyone in America fully appreciates that fact. As many studies show, white Americans are often cut off from the realities of racism, living within homogeneous social networks and communities.

But if you have any doubts about whether racism still exists in America, this 3-minute video from Brave New Films, a California-based company that makes films to spur political activism, might clear them up. The video counts down eight reasons that racism is still very real in America, using research from Yale University, the American Civil Liberties Union and the New England Journal of Medicine, among others.

Source: This one video shows how racism is real in America – The Washington Post

My Comments: Painful to watch and read, dreadful to live it.

Phase 2 – Mt. Everest Challenge: Day 34

Phase 2 – Mt. Everest Challenge: Day 31

by | May 2, 2015 | Fitness

Narrative: (Duration – 56:31 mins) →  My Nike Link
Yet another great workout (YAAWO!). Now tomorrow is welcome rest.  Must admit this was a great stretch!  Also, push the bar slightly further today again!  Specifics: Did my calisthenics movements in a 30+15rep count rep inc non-stop and ended even earlier today by a minute over yesterday (4mins below norm) and then moved to the treadmill.  Today started at 4.3 @ 12.0° incline; after 5 mins I went to 12.0° with speed constant at 4.5.  At the 10 min point I increased to 4.3 @ 13.0° and at the 15min increase the pace to 4.5, keeping the incline constant.  At the 20min point I increased to 14.0° and lowered the pace to 4.3 and then at the 25th min, I increase the pace to 4.5 and held it through the 30th minute.  I mixed my motivational music today, so it was all good.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.21
Elevation: 1500 

Goal and Statistics
Total Elevation: 22,051 (20,609  + 1442) feet (Goal 29,029 / 6,978 remains)  ⇒ See where I am on the mountain
Total Distance: 39.67 (37.46 +2.21) miles (Goal 50 / 10.33 remains)
Total Calories: 15,058 (14,019 + 1039) (Goal 23,000/ 7,942 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  ⇒ 60 OFF 35 35
SQUATS 30 30 ⇒ 60 OFF 35 35
STANDING OBLIQUES 30 30 ⇒ 60 OFF 35 35
SIDE BENDS 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
KICKBACKS 30 30 ⇒ 60 OFF 35 35
PUSH UPS (modified) 30 30 ⇒ 60 OFF 35 35
SITUPS 30 30 ⇒ 60 OFF 35 35
DB SHRUGS 30 @ 30LBS 30 @ 30LBS ⇒ 60@ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
DB PRESSES 30 @ 30LBS 30 @ 30LBS ⇒ 60 @ 30LBS OFF 35 @ 30LBS 35 @ 30LBS
LEG/CALF RAISES 30 30 ⇒ 60 OFF 35 35
PLANKS 60sec 60sec ⇒ 120sec OFF 70secs 70secs
RUN/ELLIP (8-12°) 30min 30min ⇒ 60min OFF 30min 30min
TOTAL CALS  901/2314 0/0 1477/2770  0/0 743/2382  750/2067
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

 

Racial Inequality After Racism

by | May 2, 2015 | what the...?

What accounts for the continuity of racial inequality in a postracist America? The fact that an earlier era’s racism was built into the structure of various economic, social, and political institutions, so that even their race-neutral operations today produce imbalanced outcomes.

Source: Racial Inequality After Racism

My Comments: This is an awesome and beautifully written piece.