Select Page
Phase 2 – Mt. Everest Challenge: Day 16

Phase 2 – Mt. Everest Challenge: Day 16

by | Apr 17, 2015 | Fitness

Narrative: (Duration – 62:00 mins) →  My Nike Link
Felt pretty good on this workout.  Moved to double 20s on these 40s.  Specifics: Did all my calisthenics movements upfront, as usual; an then moved to the treadmill.  Changed it up a bit again today.  I started at 4.0 @ 8.5° incline and changed every 5 mins  by 1°.  So it was 8.5, 9.5, 10.5, 11.5, 12.5, 13.5 through the 30th min.  No real issues and still rocking – RockMyRun.  Finally got the issue with having to revalidate RockMyRun fixed.   On Everest:  Based on my virtual climb, I have just passed the last tree, just moving above the tree-line at 13,214.   The air is getting thin up here.  That’s it for today… Good livin’…just keep on movin’.

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 40
SQUATS 35 35 OFF 40 40 40
STANDING OBLIQUES 35 35 OFF 40 40 40
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
KICKBACKS 35 35 OFF 40 40 40
PUSH UPS (modified) 35 35 OFF 40 40 40
SITUPS 35 35 OFF 40 40 40
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
LEG/CALF RAISES 35 35 OFF 40 40 40
PLANKS 70sec* 70sec OFF 80sec 80sec 80sec
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min 30min
TOTAL CALS  782/2416 637/2191 0/0  750/2369  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔           onfire
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.02
Elevation: 1162 (WoW…Whadda Burner!)

Goal and Statistics
Total Elevation: 13,214 (12,052 + 1162) feet (Goal 29,029 / 15,815 remains)  ⇒ See where I am on the mountain
Total Distance: 24.87 (22.85 +2.02) miles (Goal 50 / 25.13 remains)
Total Calories: 8,984 (8,234+750) (Goal 23,000/ 14,016 remains)

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

 

How Darwin used rest to be more productive — and how you can, too

How Darwin used rest to be more productive — and how you can, too

by | Apr 16, 2015 | Health-Wellness-Sex

In the United States, we work among the longest hours of any advanced economy, and we tend to most highly prize workers who log the most hours at the office. But what if we’re wrong? What if the most productive and creative work gets done when we also take what author, consultant and futurist Alex Pang calls “serious rest?” He explains:

Q: What is “serious rest,” and why do you argue that it’s critical for doing better work?
Pang: When I was writing The Distraction Addiction, I had a chapter about digital Sabbaths, restorative practices, the things people do as a way of recovering some balance in their lives with their digital existences. In the course of that, I was looking at the life of Charles Darwin, and his daily practice of taking long walks on what he called his “thinking path.”  Continue reading…

Source: Washington Post

Phase 2 – Mt. Everest Challenge: Day 16

Phase 2 – Mt. Everest Challenge: Day 14

by | Apr 14, 2015 | Fitness

Narrative: (Duration – 56:00 mins) →  My Nike Link
Really good and tough workout today.  Specifics: Did all my calisthenics movements upfront, as usual; an then moved to the treadmill.  Changed it up a bit today.  I started at 4.0 @ 8.5°incline and changed every 10mins  by 2°.  So it was 8.5, 10.5, 12.5 through the 30th min.  Not sure if it was just really tough or it was because I ate before I worked out.  It might be that I ate.  Still locked on RockMyRun.  It was a bit annoying because I had to log back in and re-find my music everytime now.  It might be something that I am doing wrong.  The bottomline is it really helps.  That’s it for today… Good livin’…just keep on movin’.

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 40
SQUATS 35 35 OFF 40 40 40
STANDING OBLIQUES 35 35 OFF 40 40 40
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
KICKBACKS 35 35 OFF 40 40 40
PUSH UPS (modified) 35 35 OFF 40 40 40
SITUPS 35 35 OFF 40 40 40
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
LEG/CALF RAISES 35 35 OFF 40 40 40
PLANKS 70sec* 70sec OFF 80sec 80sec 80sec
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min 30min
TOTAL CALS  782/2416 637/2191 0/0  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.02
Elevation: 1102

Goal and Statistics
Total Elevation: 12,052 (10,950 + 1102) feet (Goal 29,029 / 16,977 remains)
Total Distance: 22.85 (20.83 +2.02) miles (Goal 50 / 27.15 remains)
Total Calories: 8,234 (7,597+637) (Goal 23,000/ 14,766 remains)

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 16

Phase 2 – Mt. Everest Challenge: Day 13

by | Apr 13, 2015 | Fitness

Narrative: (Duration – 59:00 mins) →  My Nike Link
Just putting in work.  Another great workout day.  Specifics: Did all my calisthenics movements upfront; an then moved to the treadmill.  Did similar to day before yesterday started at 4.0 @ 8°incline and changed every 5min  up to 13° incline through the 30th min.  Kept it locked on RockMyRun., working out to “Super Twerk” – 200bpm; just simply a great track to workout to.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY13✔ DAY 14 DAY 15 DAY16 DAY 17 DAY 18
JUMPING JACKS 35 35 OFF 40 40 40
SQUATS 35 35 OFF 40 40 40
STANDING OBLIQUES 35 35 OFF 40 40 40
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
KICKBACKS 35 35 OFF 40 40 40
PUSH UPS (modified) 35 35 OFF 40 40 40
SITUPS 35 35 OFF 40 40 40
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS 40 @ 30LBS
LEG/CALF RAISES 35 35 OFF 40 40 40
PLANKS 70sec 70sec OFF 80sec 80sec 80sec
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min 30min
TOTAL CALS  782/2416 0/0 0/0  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.00
Elevation: 1101

Goal and Statistics
Total Elevation: 10,950 (9,846 + 1101) feet (Goal 29,029 / 18,079 remains)
Total Distance: 10.83 (18.83 +2.00) miles (Goal 50 / 29.17 remains)
Total Calories: 7,597 (6,815+782) (Goal 23,000/ 15,403 remains)

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 16

Phase 2 – Mt. Everest Challenge: Day 12

by | Apr 13, 2015 | Fitness

Narrative: (Duration – 57:34 mins) →  My Nike Link
Another awesome day.  I think the music mix made it awesome, it was otherwise pretty hard albeit similar to yesterday.  Specifics: Did all my calisthenics movements upfront; an then moved to the treadmill.  Did similar to yesterday but started at 4.1 @ 8°incline instead of 4.0 and changed every 5min and at the 25th I when up to 13° incline for 2.5min to the 27.5min; I then when back to 12° incline through the 30th min.  Switched it up today with a new program I got thru IFIT called RockMyRun.  I worked out to “Super Twerk” – 200bpm; it was off the freaking chain awesome.  They even had a bit of Jason in it…o’yeah!  That’s it for today… Good livin’…just keep on movin’.

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

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.14
Elevation: 1108

Goal and Statistics
Total Elevation: 9,846 (8,738 + 1108) feet (Goal 29,029 / 19,183 remains)
Total Distance: 18.83 (16.69 +2.14) miles (Goal 50 / 31.17 remains)
Total Calories: 6,815 (6,065+750) (Goal 23,000/ 16,185 remains)

 

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