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2015: Phase 1 – Day 17

2015: Phase 1 – Day 17

by | Feb 20, 2015 | Fitness

Narrative: (Duration – 89 mins) →  My Nike Link
Hard late workout today.  Pretty tired since I did not get much rest last night.   good workout. Specifics: Did 30 out of 60 of everything, except squat inside.  I then hit the treamill first this time at level 6, getting in about 3.5mi in 30mins.  I then broke and did the balance of the exercises, including 60 squats (man – that was tough).  I then hit the elliptical (15 ° @ 72-81SpM, level 1 for the most part) for 30 mins; my legs just felt shredded, I could not get up to level 2 for crap. Treated the shoulder today; I am gonna hit it again as I go to bed and probably tomorrow before I work out. Generally, ok workout today; got to get more rest.  As usual,  am 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  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.63

Goal and Statistics
Total Distance: 64.53 (57.90 + 6.63) miles (Goal 80 / 15.47 remains)
Total Calories: 40,170 (37,412+2758) (Goal 50,000/9,830 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

 

2015: Phase 1 – Day 17

2015: Phase 1 – Day 16

by | Feb 19, 2015 | Fitness

Narrative: (Duration – 73 mins) →  My Nike Link
Pretty good workout.  I wanted to get it in early, but I had to take Mark to his lax game with Bartram Trail.  Well, his team lost 22 to 2.  BT was just way too good.  Anyway, feel good after my workout.  I pushed a bit, but I think it was worth it.  Specifics: Did 50 out of 60 of everything, except squat inside.  I then hit the elliptical (15 ° @ 72-81SpM, level 2) for 30 mins, broke and did the remaining 10 and all 60 squats.  I broke the squat up in 30, 10, 10, 10.   I then did 15 mins on the treadmill (level 6) and finished off with 15 on the elliptical again – same parameters as before.  I switched off the treadmill because after 60 squats, my legs were getting ready to give way.  The shoulder is still bothering but I didn’t treat it today. Generally, not a bad workout today for sure.  I am still really  lovin’ it right now and rocking Jason while riding the wave.  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  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 7.0 ✔
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.84

Goal and Statistics
Total Distance: 57.90 (51.06 + 6.84) miles (Goal 80 / 22.10 remains)
Total Calories: 37,412 (34,472+2940) (Goal 50,000/12,588 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

 

 

2015: Phase 1 – Day 17

2015: Phase 1 – Day 14

by | Feb 17, 2015 | Fitness

Narrative: (Duration – 66 mins) →  My Nike Link
Probably one of the toughest workouts that I have every done.  Running an hours with pushups, situps, squats, etc…is tough.  At any rate, I am here and pushing forward. Specifics: Did half of all exercises in 30-30 splits outside in the garage; forgot to do pushups. I then hit the treadmill for 30 mins. I then did 20 of the exercises and 40 pushups.  I then hit the elliptical for the balance of the cardio, followed by the remaining 10 reps of all exercises.  Still treating the shoulder left shoulder with electro massager.  I was able to throw off the early workout monkey.  The temperature is still holding it down; just awesome workout conditions.  I am really just lovin’ it right now and rocking Jason while riding the wave.  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  0  0  0

Cardio: (Duration – 60.00 min) @ Intensity Level: 7.0 ✔
Type:  Treadmill/Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 5.29

Goal and Statistics
Total Distance: 51.06 (44.47 + 6.59) miles (Goal 80 / 28.94 remains)
Total Calories: 34,472 (31,048+3424) (Goal 50,000/15,528 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

 

2015: Phase 1 – Day 17

2015: Phase 1 – Day 13

by | Feb 16, 2015 | Fitness

Narrative: (Duration – 66 mins) →  My Nike Line
Another great day, although once again I busted my early resolution.  At any rate, I was able to get everything done in 66 min and that was really pushing it.  Felt pushed at the end of my squats, before going on the elliptical.  It is now 0:30 now, I need to wrap this up and hit the rock.  Today was the last of my 50s for now, next workout is the dreaded 60s – O-yeah!  Specifics: Did all exercises in 30-20 splits outside in the garage. I then hit the elliptical for 50 mins.  This morning I got up to an annoying ache in my left shoulder – I used the electro-massager on it – feel pretty good right now.  I will hit Ms Mortrin here in a bit, then the electro and then the rock. Temperature remains amazing for workout, really lovin’ it and rocking Jason still.  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 0 0  0  0  0

Cardio: (Duration – 50.00 min) @ Intensity Level: 6.5 ✔
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 5.29

Goal and Statistics
Total Distance: 44.47 (39.18 + 5.29) miles (Goal 80 / 35.53 remains)
Total Calories: 31,048 (28,489+2559) (Goal 50,000/18,952 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

 

2015: Phase 1 – Day 17

2015: Phase 1 – Day 12

by | Feb 15, 2015 | Fitness

Narrative: (Duration – 73 mins) →  My Nike Line
Oh yeah! today was a much better day.  It was hard, but felt much better than previous days.  Besides, I got it in relatively early today; not as early as I should, but early enough.  Due to my late workout last night, I pretty much dragged all day.  So, I will be going to bed early tonight.   Anyway, will do my set of 50s tomorrow and prepare to move into the deep end of the 60s.  Like last night, I did everything (sort of pyramid style) inside except my squats.  I then did 40x squats out in the garage, then 50 mins on the elliptical and then the remaining 10x squats afterwards.  I felt as though I worked as hard as yesterday, but I muscles aren’t as sore right now; it will probably kick in later – hello motrin!  It was all Jason Derulo today.  Amazingly, the temperature warmed up tremendously today, unlike workout conditions last night at 35°, it is 57° outside right now.  That’s it for today… Good livin’…just keep on movin’         ,

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

Cardio: (Duration – 50.00 min) @ Intensity Level: 6.5 ✔
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 5.14

Goal and Statistics
Total Distance: 39.18 (34.04 + 5.14) miles (Goal 80 / 40.82 remains)
Total Calories: 28,489 (25,257+3232) (Goal 50,000/21,511 remains)

2015: Phase 1 – Day 17

2015: Phase 1 – Day 11

by | Feb 14, 2015 | Fitness

Narrative: (Duration – 73 mins) →  My Nike Line
Every successive day just seems to get harder.  The more I try to psyche myself up the less it seems to work.  Today I put off the friggin workout until amost midnight; in fact, my workout ran into another day.  I am writing this at 0:58 on the 14FEB.  Anyway, did my 50s today pretty straight forward.  The only thing different this time is that I did everything inside.  I then did 25x squats out in the garage – 50 mins on the elliptical and then the remaining 25x squats.  Yes, legs are jelly and yes, I am going to cut this short to get some snooze.  Yep, I failed once again on getting in an early workout – the bane of my existence right now.  There will always be tomorrow though.  Switched up the music a bit today, but when it got tough, I went right back to reliable Jason Derulo.  Last, today was probably one of my coldest workout; it 35° outside right now.  That’s it for today… Good livin’…just keep on movin’         ,

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  0

Cardio: (Duration – 50.00 min) @ Intensity Level: 6.5 ✔
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.19

Goal and Statistics
Total Distance: 34.04 (28.85 + 5.19) miles (Goal 80 / 45.96 remains)
Total Calories: 25,257 (22,691+2566) (Goal 50,000/25,207 remains)