by Rupe | Apr 12, 2015 | Fitness
Narrative: (Duration – 57:34 mins) → My Nike Link
Had a really good workout today. It was sort of late, since I worked on fixing my washing machine all day and then had to go pick up Mark. Felt a bit refreshed as well doing my 35s since I had a day off yesterday. Also, great news, my foam roller came today so now I can workout my knots. Specifics: As usual, I did all my calisthenics movements upfront; this took roughly 25 or so minutes. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 13° incline at the 30th min. Was glad I did not have to do it twice like a couple days ago. I still had to push like hell though. Still diggin’ the mixtape workout motivational music. 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 |
0/0 |
Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.20
Elevation: 1103
Goal and Statistics
Total Elevation: 8,738 (7,635 + 1103) feet (Goal 29,029 / 20,291 remains) – Almost a 1/3 of the Way…YAY!
Total Distance: 16.69 (14.49+2.20) miles (Goal 50 / 33.31 remains)
Total Calories: 6,065 (5,322+743) (Goal 23,000/ 16,935 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 |
by Rupe | Apr 10, 2015 | Mad Musings
It isn’t true that you have to get over it. It isn’t even true that you have to want to. No one else can understand what you have lost. No one else can bear the burden of your tribute to a love, to a life, to an identity now gone. What a privilege it is to feel deeply.
Something happens when you entwine your fate with someone else’s. If they go somewhere you cannot follow, part of you goes with them, and it is like birthing a baby who comes out of you: still and limp.
You are helpless as you watch the labor of your deepest love, your most sacred creation disappear under the dirt without you.
You want to hold it in your arms and join it in a sleep that never ends. You want to claw at the boundary of the earth between the two of you with your fingernails, but someone grabs you and pulls you away, and all you can do is wail.
You become hollow. You are missing a chunk of yourself, and no one can really see it once you put on your creamy lipstick and your designer dress, and you pluck your eyebrows and paint your fingernails and toenails to match. No. No one can see what you are missing; you look so well put together…Continue reading…
Source: Rebelle Society
My Comments:
I have been a long time reader of this blog and find it to be well above average. Very engaging and thoughtful stuff.
by Rupe | Apr 9, 2015 | Fitness
Narrative: (Duration – 100 mins) → My Nike Link
Wow! WoW! WoW! I just finished up a double because I missed day 8. I don’t know if I want to do that again any time soon. At any rate, I am up to date again and the good thing is I am off tomorrow. Generally, it was a great workout time. Specifics: Since I had to do twice as many Calisthenics movements, it took me slightly over 40mins. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 13° incline at the 30th min. I then started back over again, with the same steps until I got to 27:30 I switched over to 13° incline. I just didn’t want to push it on the major incline period, although I think I could probably push through it. Kept the same motivation music on tap. I am really have a great time with this challenge. I just need to figure out the graphic to show my climb. 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 |
0/0 |
0/0 |
Cardio: (Duration – 60:00 min) @ Intensity Level: 6.0 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 4.00
Elevation: 2202
Goal and Statistics
Total Elevation: 7,635 (5,433 + 2202) feet (Goal 29,029 / 21,394 remains)
Total Distance: 14.49 (10.49+4.00) miles (Goal 50 / 35.51 remains)
Total Calories: 5,322 (3,845+1477) (Goal 23,000/ 17,678 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 |
by Rupe | Apr 8, 2015 | Fitness
Narrative: (Duration – 55 mins) → My Nike Link
Finished pretty much on dot as I did yesterday. Another great workout today again, keeping it up and even kicking it up a notch. Specifics: Calisthenics movements was slightly over 20mins, so it seems as if with the number of exercises, that is about right. On the treadmill, I again started at 4.0 @ 8°incline and changed every 5min up to 12° incline at the 25th min. I then went up to 4.1 speed for 1 min and then back down at the end of the 26th minute to 4.0 and continued at 4.0 through the 30th minute. Motivation-wise I added a new mix today with Luda and Eminem leading the pack, with DMX, IceCube and Jigga bringing up the rear. Really some dope motivation piece for sure. 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 |
30 |
OFF |
35 |
35 |
| SQUATS |
30 |
30 |
30 |
OFF |
35 |
35 |
| STANDING OBLIQUES |
30 |
30 |
30 |
OFF |
35 |
35 |
| SIDE BENDS |
30 @ 30LBS |
30 @ 30LBS |
30 @ 30LBS |
OFF |
35 @ 30LBS |
35 @ 30LBS |
| KICKBACKS |
30 |
30 |
30 |
OFF |
35 |
35 |
| PUSH UPS (modified) |
30 |
30 |
30 |
OFF |
35 |
35 |
| SITUPS |
30 |
30 |
30 |
OFF |
35 |
35 |
| DB SHRUGS |
30 @ 30LBS |
30 @ 30LBS |
30 @ 30LBS |
OFF |
35 @ 30LBS |
35 @ 30LBS |
| DB PRESSES |
30 @ 30LBS |
30 @ 30LBS |
30 @ 30LBS |
OFF |
35 @ 30LBS |
35 @ 30LBS |
| LEG/CALF RAISES |
30 |
30 |
25 |
OFF |
35 |
35 |
| PLANKS |
60sec |
60sec |
60sec |
OFF |
70secs |
70secs |
| RUN/ELLIP (8-12°) |
30min |
30min |
30min |
OFF |
30min |
30min |
| TOTAL CALS |
901/2314 |
0/0 |
0/0 |
0/0 |
0/0 |
0/0 |
Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.20
Elevation: 1087
Goal and Statistics
Total Elevation: 5,433 (4,346 + 1087) feet (Goal 29,029 / 23,596 remains)
Total Distance: 10.49 (8.29+2.20) miles (Goal 50 / 39.51 remains)
Total Calories: 3,845 (2,944+901) (Goal 23,000/ 19,155 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 |
by Rupe | Apr 7, 2015 | Fitness
Narrative: (Duration – 55 mins) → My Nike Link
Really good workout today. Picked up a little since I moved into 30s today. Great workout today. Specifics: Calisthenics movements was almost 20mins today; I didn’t expect that. I then moved to the treadmill. Started at 4.0 @ 8°incline and changed every 5min up to 12° incline at the 25th min. I then went down to 11° for 2.5 mins and then up to 12° to finish off at the 30min mark. Now for the first time since the Fall, I have not listened to Jason. I several awesome mixes from the web that I am trying out. The one I used today I named Workout Madness 6…really awesome to workout with. That’s it for today… Good livin’…just keep on movin’.
| 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 |
60secs |
| RUN/ELLIP (8-12°) |
25min |
25min |
25min |
25 |
OFF |
30min |
| TOTAL CALS |
556 |
511 |
482 |
677 |
0 |
718/2369 |
Cardio: (Duration – 30:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.03
Elevation: 1066
Goal and Statistics
Total Elevation: 4,346 (3280 + 1066) feet (Goal 29,029 / 24,683 remains)
Total Distance: 8.29 (6.26+2.03) miles (Goal 50 /41.71 remains)
Total Calories: 2,944 (2,226+718) (Goal 23,000/ 20,056 remains)
