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Phase 2 – Mt. Everest Challenge: Day 11

Phase 2 – Mt. Everest Challenge: Day 11

by | 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

 

Phase 2 – Mt. Everest Challenge: Day 11

Phase 2 – Mt. Everest Challenge: Day 9

by | 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

 

Phase 2 – Mt. Everest Challenge: Day 11

Phase 2 – Mt. Everest Challenge: Day 7

by | 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

 

Phase 2 – Mt. Everest Challenge: Day 11

Phase 2 – Mt. Everest Challenge: Day 6

by | 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)

Phase 2 – Mt. Everest Challenge: Day 11

Phase 2 – Mt. Everest Challenge: Day 4

by | Apr 4, 2015 | Fitness

Narrative: (Duration – 48 mins) →  My Nike Link
Great workout today.  Still a bit slow, but I hit everything without much worries.  Specifics: Calisthenics movements took a bit longer today – roughtly 15mins, then I moved to the treadmill.  Started at 4.0 @ 8°incline and changed every 5min.  I ended at 4.0 @ 12° incline and even went to 4.1 at the 22min point for 1min.  It was a bit tough, I had to revert back to 4.0.  I tried to mix it up a bit today with a mix I found on YouTube, but while the mix was hot, it was hard to work it into the routine.  I eventually got back to a little Jason Derulo and finished up. 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 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  0

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.72
Elevation: 870

Goal and Statistics
Total Elevation: 3280 (2,410 + 870) feet (Goal 29,029 / 25,749 remains)
Total Distance: 6.26 (4.54+1.72) miles (Goal 50 /43.74 remains)
Total Calories: 2,226 (1,549+677) (Goal 23,000/ 20,774 remains)

Phase 2 – Mt. Everest Challenge: Day 11

Phase 2 – Mt. Everest Challenge: Day 3

by | Apr 4, 2015 | Fitness

Narrative: (Duration – 43 mins) →  My Nike Link
Pretty ok workout, the shortness is kinda making me feel like modifying, but I need to show some restraint here.  I need to develop / modify with time.  Shoulder continues to be an impediment, but I must stay focus and don’t do anything that can jeopardize my recovery.  Not too much different than the previous days.  I have stepped up my treadmill work a bit, transitions every 5mins.  Specifics: Did all calisthenics movements within 12-13mins and then moved to the treadmill.  Started at 3.5 @ 8°incline and changed every 5min;  after the first change, I upped my speed to 4.0 and 1° every 5 mins thereafter.  I ended at 4.0 @ 12° incline and even went to 4.1 and 4.2 for 1min each in the final 5mins.  Jason Derulo all the way, over and over again.. 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 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  0 0  0

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.66
Elevation: 850

Goal and Statistics
Total Elevation: 2410 (1560 + 850) feet (Goal 29,029 / 26,619 remains)
Total Distance: 4.54 (2.88+1.66) miles (Goal 50 /45.46 remains)
Total Calories: 1549 (1067+482) (Goal 23,000/ 21,451 remains)