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Phase 2 – Mt. Everest Challenge: Day 30

Phase 2 – Mt. Everest Challenge: Day 30

by | Apr 30, 2015 | Fitness

Narrative: (Duration – 57:36 mins) →  My Nike Link
Another awesome workout; one more day and then a pretty welcome rest.  Well, today I pretty much upped my game quite a bit with faster pace and for the first time a 14.0° incline.  Specifics: Did my calisthenics movements in 15 rep increments non-stop and ended about 3mins earlier than usual for that part of my workout and then moved to the treadmill.  Today started at 4.5 @ 8.0° incline; after 5 mins I went to 12° with speed constant at 4.5.  At the 15 min point I increased the incline to 13° .  At the 25min point I increased to  14.0° and held that pace and speed through the 39th minute.  I believe today was Workout Madness 5, but don’t quote me on that…they are all good babies. 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  0/0

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

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.30
Elevation: 1442 

Goal and Statistics
Total Elevation: 20,609 (19,167  + 1442) feet (Goal 29,029 / 8,420 remains)  ⇒ See where I am on the mountain
Total Distance: 37.46 (35.16 +2.30) miles (Goal 50 / 12.54 remains)
Total Calories: 14,019 (13,067 + 952) (Goal 23,000/ 8,981 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

 

Phase 2 – Mt. Everest Challenge: Day 30

Phase 2 – Mt. Everest Challenge: Day 29

by | Apr 30, 2015 | Fitness

Narrative: (Duration – 63:00 mins) →  My Nike Link
Great workout today; had to hump it a bit on the climb, but I pretty much push through the calisthenics without issues or splits. I also did a bit of the same thing from yesterday on the climb.  Specifics: Did my calisthenics movements and then moved to the treadmill.  Today started at 4.3 @ 8.0° incline; after 5 mins I went to 12° with speed constant at 4.3.  At the 15 min point went back to where I started 4.3 @ 8.0. At the 20 min point I increased the incline to 13° and kept the pace constant at at 4.3 and finished out at that incline and rate.  Again, generally a great all around workout.  I switched up today again with Workout Madness 4 .  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  0/0  0/0

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

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.14
Elevation: 1232 

Goal and Statistics
Total Elevation: 19,167 (17,935 + 1232) feet (Goal 29,029 / 9,862 remains)  ⇒ See where I am on the mountain
Total Distance: 35.16 (33.02 +2.14) miles (Goal 50 / 14.84 remains)
Total Calories: 13,067 (12,271 + 796) (Goal 23,000/ 9,933 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

 

Marley on the Symptoms of Falling & Staying in Love

by | Apr 29, 2015 | Inspiration

“Money can’t buy life,” were Bob Marley’s final words to his son Ziggy.It can’t buy love either. Like anything worth our laughter, tears and sweat, it’s free and it’s been ours all along, since the beginning of beginnings and through all ends and new beginnings.So, shall we claim it?

Source: Bob Marley on the Life-Altering Symptoms of Falling & Staying in Love. | Rebelle Society

My Comments:  Reading about Marley again opens up new understanding of the man who has been mostly a mystery to me.