Phase 2 – Mt. Everest Challenge: Day 33

by Rupe | 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

 

Phase 2 – Mt. Everest Challenge: Day 31

by Rupe | 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

 

Phase 2 – Mt. Everest Challenge: Day 30

by Rupe | 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 29

by Rupe | 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

 

Phase 2 – Mt. Everest Challenge: Day 28

by Rupe | Apr 28, 2015 | Fitness

Narrative: (Duration – 63:00 mins) →  My Nike Link
Back after a one day hiatus.  I felt really good doing my calisthenics today; probably the best day of this challenge period.  I also changed up my climb quite a bit and in fact got a bit more elevation out of it.  Specifics: Did my calisthenics movements – now with 45 reps, split up some in 25-20 or straight 45 evolutions.  I then moved to the treadmill and started at 4.1 @ 8.0° incline; after 5 mins I went to 12°; and at the 10 min point I increase my pace to 4.2 and held the incline constant at 12°.   At the 15 min point I increased the incline to 13° and kept the pace constant at at 4.2.  At the 25 min point I kept the incline constant and increased the pace to 4.3 through the 30th min.  Awesome workout – definitely not dull.  I switched up the muze today from RockMyRun and hit the Workout Madness Compilation.  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	0/0	0/0	0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.12
Elevation: 1303 

Goal and Statistics
Total Elevation: 17,935 (16,632 + 1303) feet (Goal 29,029 / 11,094 remains)  ⇒ See where I am on the mountain
Total Distance: 33.02 (30.90 +2.12) miles (Goal 50 / 16.98 remains)
Total Calories: 12,271 (11,342+929) (Goal 23,000/ 10,729 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 26

by Rupe | Apr 26, 2015 | Fitness

Narrative: (Duration – 76:00 mins) →  My Nike Link
Day 2 back was sort of weird – it felt a bit hard.  Worked out with Mark so it took a bit longer because I was stopping to provide instructions.  Specifics: Did my calisthenics movements upfront, as usual.  Like I did the last time, I did most single rep of 40s, but broke up a few into 2x20s.  I then moved to the treadmill immediately.  I started at 4.1 @ 8.0° incline and after 5 mins went to 10°.  At 10 mins I went to a  12° incline.  At the 15 min point I increased the incline to 13°   and worked through the 30th min.  RockMyRun continue to lead the way.  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	0/0	0/0	0/0	0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0✅

Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 2.03
Elevation: 1212 

Goal and Statistics
Total Elevation: 16,632 (15,420 + 1212) feet (Goal 29,029 / 12,397 remains)  ⇒ See where I am on the mountain
Total Distance: 30.90 (28.87 +2.03) miles (Goal 50 / 19.10 remains)
Total Calories: 11,342 (10,381+961) (Goal 23,000/ 11,658 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

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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