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2015: Phase 1 – Day 24

2015: Phase 1 – Day 24

by | Feb 27, 2015 | Fitness

Narrative: (Duration – 81 mins) →  My Nike Link
Really painful workout today because I had a crick neck from last night.  Moving back into the 40s helped though.  One thing that kicked my butt was the Plank.  I thought I could just move from 2min to 3min plank, but no can do.  At any rate, I was able to get to 140 seconds.   Specifics: Did not get to 180 sec Plank (got to 140 and died) and 40x Pushups, Leg Raises and Squats.  I then broke and did my 30min elliptical at 15° incline and alternated resistance between 1 and 2 every 5mins. I then broke and did my 40x Situps and Crunches and finished up on the elliptical in similar fashion.  Still rocking Jason, also dropped in a bit of Zumba today again. That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 19✔ DAY 20✔ DAY 21✔ DAY 22✔ DAY 23✔ DAY 24✔
LEG RAISES 50 OFF 50 50 50 40
CRUNCHES 50 OFF 50 50 50 40
PUSH UPS 50 OFF 50 50 50 40
SITUPS 50 OFF 50 50 50 40
SQUATS 50 OFF 50 50 50 40
PLANKS 2min OFF 2min 2min 2min 2.5min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 3012  2866  2751  2603

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.72 

Goal and Statistics
Total Distance: 104.00 (97.28 + 6.72) miles (Goal 80 / 24.0 remains over)
Total Calories: 57,273 (54,670+2603) (Goal 50,000/ 7,273 remains over)

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13✔ DAY 14✔ DAY 15✔ DAY 16✔ DAY 17✔ DAY 18✔
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  2758  2964
PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 ✔ DAY 8 ✔ DAY 9 ✔ DAY 10 ✔ DAY 11 ✔° DAY 12 ✔
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645  2776  0  2566  3232

 

2015: Phase 1 – Day 24

2015: Phase 1 – Day 23 (Happy B-Day!)

by | Feb 25, 2015 | Fitness

Narrative: (Duration – 81 mins) →  My Nike Link
Awesome day to be four scores and 8.  Pretty good and fast workout too.  I did half of my movement before hitting the elliptical and then the other half after 30min.  The Plank continues to be the hardest, while squats have fell to second place – I think my thigs and hams have gotten used to the punishment some.  Another thing somewhat noticeable about the workout is the speed of my elliptical workout – will put that in the specifics area below.  My entire body continue to ache even now that I am on my 23rd day.  I think it is because I am constantly changing it up, my body is not settling in to any pattern.  I am cool with that.  Specifics: Did 2.0min Plank and 25x Pushups, Situps, Leg Raises, Crunches and Squats.  I then broke and did my 30min elliptical at 7:54 pace; 15° incline and resistance 1.  I went with the 1 resistance to pull back from overworking the leg and keeping heart rate in the fat burning range.  I believe the distance is reflective of actual distance, but the level of muscle exhaustion, not so much.  Don’t get me wrong, I was hurting, but I know what it is to run at a 7:54 pace and I probably would not be able to keep it up over the 2 thirty-minute sessions.  Still rocking Jason, also dropped in a bit of Zumba today again. That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 19✔ DAY 20✔ DAY 21✔ DAY 22✔ DAY 23✔ DAY 24
LEG RAISES 50 OFF 50 50 50 40
CRUNCHES 50 OFF 50 50 50 40
PUSH UPS 50 OFF 50 50 50 40
SITUPS 50 OFF 50 50 50 40
SQUATS 50 OFF 50 50 50 40
PLANKS 2min OFF 2min 2min 2min 3min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 3012  2866  2751  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 7.60 (*)

Goal and Statistics
Total Distance: 97.28 (89.68 + 7.60) miles (Goal 80 / 17.28 remains over)
Total Calories: 54,670 (51,919+2751) (Goal 50,000/ 4,670 remains over)

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13✔ DAY 14✔ DAY 15✔ DAY 16✔ DAY 17✔ DAY 18✔
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  2758  2964
PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 ✔ DAY 8 ✔ DAY 9 ✔ DAY 10 ✔ DAY 11 ✔° DAY 12 ✔
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645  2776  0  2566  3232

 

2015: Phase 1 – Day 24

2015: Phase 1 – Day 22

by | Feb 24, 2015 | Fitness

Narrative: (Duration – 85 mins) →  My Nike Link
Another awesome workout today again.  Changed it up and did hills on the treadmill; climbed roughly 700ft in the hour.  Will probably make the next phase a climbing phase…probably do Mount Everest in 45 days (29,029) Temperature was still slightly on the warm side albeit rainy.  Did feel as tight as yesterday but it went away sort of.  My glute and hams are butter right now; will probably pop a few Motrins to lessen the inflammation.  Giving the shoulder a 40min treatment today.  I will probably flip to elliptical tomorrow to change it up.  Specifics: Did 2.0min Plank and 50x Pushups, Situps, Leg Raises, Crunches and Squats.  I then broke and did my 1 hr mountain climb.  I kept the speed constant at level 5.0 (12MpH) and increase 0.5° every minute.  I got up to 5°.  Still rocking Jason but dropped in a bit of Zumba and Pitbull. That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 19✔ DAY 20✔ DAY 21✔ DAY 22✔ DAY 23 DAY 24
LEG RAISES 50 OFF 50 50 50 40
CRUNCHES 50 OFF 50 50 50 40
PUSH UPS 50 OFF 50 50 50 40
SITUPS 50 OFF 50 50 50 40
SQUATS 50 OFF 50 50 50 40
PLANKS 2min OFF 2min 2min 2min 3min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 3012  2866  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.00

Goal and Statistics
Total Distance: 89.68 (84.68 + 5.00) miles (Goal 80 / 69.68 remains over)
Total Calories: 51,919 (49,053+2866) (Goal 50,000/ 1,919 remains over)

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13✔ DAY 14✔ DAY 15✔ DAY 16✔ DAY 17✔ DAY 18✔
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  2758  2964

 

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 ✔ DAY 8 ✔ DAY 9 ✔ DAY 10 ✔ DAY 11 ✔° DAY 12 ✔
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645  2776  0  2566  3232

 

2015: Phase 1 – Day 24

2015: Phase 1 – Day 21

by | Feb 23, 2015 | Fitness

Narrative: (Duration – 84 mins) →  My Nike Link
Really good workout early today.  It was pretty warm today so it made it a pretty good time in the garage – will try to get it in early tomorrow again.  Felt really tight even though I had a day off, hopefully I feel better tomorrow. Specifics: Did 2.0min Plank and 50x Pushups, Situps, Leg Raises and Crunches; broke for 30min on Treadmill then 50x Squats.  I kept the elliptical at 15 °, alternated between < 75 SpM and >75 SpM every 5mins at level 2 for the whole time.  Still rocking Jason.  That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 19✔ DAY 20✔ DAY 21✔ DAY 22 DAY 23 DAY 24
LEG RAISES 50 OFF 50 50 50 40
CRUNCHES 50 OFF 50 50 50 40
PUSH UPS 50 OFF 50 50 50 40
SITUPS 50 OFF 50 50 50 40
SQUATS 50 OFF 50 50 50 40
PLANKS 2min OFF 2min 2min 2min 3min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 3012  0  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.54

Goal and Statistics
Total Distance: 84.68 (78.14 + 6.54) miles (Goal 80 / 4.68 remains over)
Total Calories: 49,053 (46,051+3012) (Goal 50,000/ 937 remains)

 

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13✔ DAY 14✔ DAY 15✔ DAY 16✔ DAY 17✔ DAY 18✔
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  2758  2964

 

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 ✔ DAY 8 ✔ DAY 9 ✔ DAY 10 ✔ DAY 11 ✔° DAY 12 ✔
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645  2776  0  2566  3232

 

2015: Phase 1 – Day 24

2015: Phase 1 – Day 19

by | Feb 22, 2015 | Fitness

Narrative: (Duration – 85 mins) →  My Nike Link
Almost identical day as yesterday; I was just under my run by 0.01mi – pretty locked on.  Late run, but I got a good sleep this morning, plus, I did not go over into another day.  I sort of did fartleks today as well.  Specifics: Did 2.0min Plank and 50x Pushups, Elliptical for 10min, 50x Situps and Crunches, 10min on Treadmill, 50x Squats, Elliptical for 30min, 50x Leg Raises, Elliptical for 10min to close out.  As yesterday, this allow me to maintain pretty good forms, however, after the leg raises, I was really hurting for the final 10mins on the elliptical.  I kept the elliptical at 15 ° @ 77-81SpM,and stayed at levels 1 for the whole time. I did treat my shoulder today, but it felt sort of stiff during my workout. Tomorrow is a rest day – YaY! Still rocking Jason.  That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24
LEG RAISES 50 OFF 50 50 50 40
CRUNCHES 50 OFF 50 50 50 40
PUSH UPS 50 OFF 50 50 50 40
SITUPS 50 OFF 50 50 50 40
SQUATS 50 OFF 50 50 50 40
PLANKS 2min OFF 2min 2min 2min 3min
RUN/ELLIP 60min OFF 60min 60min 60min 60min
TOTAL CALS  2917 0 0  0  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.80

Goal and Statistics
Total Distance: 78.14 (71.34 + 6.80) miles (Goal 80 / 1.86 remains)
Total Calories: 46,051 (43,134+2917) (Goal 50,000/3,949 remains)

 

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13✔ DAY 14✔ DAY 15✔ DAY 16✔ DAY 17✔ DAY 18✔
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  2758  2964

 

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 ✔ DAY 8 ✔ DAY 9 ✔ DAY 10 ✔ DAY 11 ✔° DAY 12 ✔
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645  2776  0  2566  3232

 

2015: Phase 1 – Day 24

2015: Phase 1 – Day 18

by | Feb 21, 2015 | Fitness

Narrative: (Duration – 94 mins) →  My Nike Link
Not a bad day; finished before 9pm.  Also today I mostly did fartleks instead of straight push.  By this I mean I spread out the exercises with my run.  I think it worked out fine. Specifics: Did 30 out of 60 of everything, except squat inside.  I then hit the elliptical for 10 mins broke and did 10 of everything.  I replicated this process so by 30min I had all my exercises done.  After than I only alternated the runs with squats.  This allowed me to keep better form, as my legs were trashed by the 45min point.  I also kept the elliptical at 15 ° @ 72-81SpM,and alternated between levels 1 and 2 every 10mins. I did not treat my shoulder today, so I am going to go ahead and give it a preemptive treatment at the end of this posting.  Tomorrow I cross back into the 50s; I move 1.5 planks and keep 60 min runs but break it in 30mins.  Still rocking Jason.  That’s it for today… Good livin’…just keep on movin’.

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 13✔ DAY 14✔ DAY 15✔ DAY 16✔ DAY 17✔ DAY 18✔
LEG RAISES 50 60 OFF 60 60 60
CRUNCHES 50 60 OFF 60 60 60
PUSH UPS 50 60 OFF 60 60 60
SITUPS 50 60 OFF 60 60 60
SQUATS 50 60 OFF 60 60 60
PLANKS 50s 60s OFF 60s 60s 60s
RUN/ELLIP 50min 60min OFF 60min 60min 60min
TOTAL CALS  2559 3424 0  2940  2758  2964

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.81

Goal and Statistics
Total Distance: 71.34 (64.53 + 6.81) miles (Goal 80 / 8.66 remains)
Total Calories: 43,134 (40,170+2964) (Goal 50,000/6,866 remains)

PHASE 1: RUPE 30 DAY FULL BODY CHALLENGE – (R30-FBC)
DAY 7 ✔ DAY 8 ✔ DAY 9 ✔ DAY 10 ✔ DAY 11 ✔° DAY 12 ✔
LEG RAISES 40 40 50 OFF 50 50
CRUNCHES 40 40 50 OFF 50 50
PUSH UPS 40 40 50 OFF 50 50
SITUPS 40 40 50 OFF 50 50
SQUATS 40 40 50 OFF 50 50
PLANKS 40s 40s 50s OFF 50s 50s
RUN/ELLIP 40min 40min 50min OFF 50min 50min
TOTAL CALS  2616 2645  2776  0  2566  3232