2015: Phase 1 – Day 9

by Rupe | Feb 12, 2015 | Fitness

Narrative: (Duration – 81 mins) →  My Nike Line
Another really hard workout today, everything was hard.  Today I moved to the 50s and boy did I feel it.  No complaining here though, I must endure and any way, tomorrow is a DAY OFF!  With the additional time I have run my farther since starting this phase – three new improvements in as many days.  I also ran 40mins in at level 6.0 with not too much ill-effects.  That notwithstanding, my legs were jelly after my 50 squats and situps – they really hurt. Specifics: Started with 2×25 Pushups, Leg Raises, and Planks.  I then did 40 mins on the treadmill for just over 4 miles at level 6.0.  I then broke and did 25x Squats (30lbs DBs), Situps and Crunches.  I then completed my last 10 minutes on the treadmill at 5.0 with a 2degree incline.  After completing my run, I finished the balance of my 25x squats, situps and crunches.  Today I prevailed on completing my workout early; that is huge – will try to do it again after my day off tomorrow.  Still started with Jason Derulo, but pushed into a bit of Zumba music and finished up with some Pitbull. That’s it for today… Good livin’…just keep on movin’         ,

Cardio: (Duration – 50.00 min) @ Intensity Level: 7.0 ✔
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.01

Goal and Statistics
Total Distance: 28.85 (23.84 + 5.01) miles (Goal 80 / 51.15 remains)
Total Calories: 22,691 (19,915+2776) (Goal 50,000/27,309 remains)

Fitter, Stronger, Faster!!!

2015: Phase 1 – Day 8

by Rupe | Feb 11, 2015 | Fitness

Narrative: (Duration – 64 mins) →  My Nike Line
Really hard workout, especially on my run.  I feel like I am complaining a bit, but this workout is quite a burning.  Yet still, I do fell as though I am getting fitter, stronger and faster.  I believe also bested my caloric high point of yesterday, so today was the most calories burned so far in this phase – YaY again!  I also had a faster run today (really felt like stopping at about the 20min point, but pushed through to 30. Today I only walked for about 5 mins, so that is an improvement over yesterday as well.  Specifics: Started with 30 Crunches, Pushups, Situps, Squats (30lbs DBs), Leg Raises then did 30 mins on the treadmill for just over 3 miles at level 6.2, lowered the rate to level 5 and walked for 5min, then increase to level 6.5 for the remaining 5mins.  I then broke and did another 10 of the previously mentioned exercises and 2x 20 sec Planks.   Still have not mastered the early workout, but I have an excuse since I had to attend Marcus’s first official Lacrosse Varsity game.  His team (Blue Devils) won 9 – 6 agains Sandalwood (Saints).  At any rate, I will try again for an early tomorrow.  Jason Derulo still going strong. That’s it for today… Good livin’…just keep on movin’

Cardio: (Duration – 40.00 min) @ Intensity Level: 6.5 ✔
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 4.04

Goal and Statistics
Total Distance: 23.84 (19.80 + 4.04) miles (Goal 80 / 56.16 remains)
Total Calories: 19,915 (17,270+2645) (Goal 50,000/30,085 remains)

2015: Phase 1 – Day 7

by Rupe | Feb 9, 2015 | Fitness

Narrative: (Duration – 64 mins) →  My Nike Line
Pretty good workout today; still tough, but making progress.   I believe today was the most calories burned so far in this phase – YaY!  Continues with the days of 40, much like yesterday, other difference, I ran abit faster, so I covered a bit more ground. The plank still felt a little too easy (I suppose my core is not that bad), and I split up the other exercises, as I did yesterday.  I did 1 set of 20s then ran for 20 mins and then the other set of 20s.  I had to walk at level 5 on the second 20min because my legs were beat after the squats.  Specifics: Started with 20 Crunches, Pushups, Situps, Squats (30lbs DBs), Leg Raises and Planks then did 20 mins on the treadmill for just over 2 miles at level 6.  I then broke and did another 20 exercises and finished up with 20 min on the treadmill at a walk as mentioned above.  I did intend to workout out a bit earlier, but I failed, will try to break the spell tomorrow.  Music-wise, still Jason Derulo. That’s it for today… Good livin’…just keep on movin’

Cardio: (Duration – 40.00 min) @ Intensity Level: 5.5 ✔
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 3.84

Goal and Statistics
Total Distance: 19.80 (15.96 + 3.84) miles (Goal 80 / 60.20 remains)
Total Calories: 17,270 (14,654+2616) (Goal 50,000/32,730 remains)

2015: Phase 1 – Day 6

by Rupe | Feb 8, 2015 | Fitness

Narrative: (Duration – 61 mins) →  My Nike Line
TODAY is Day 6, back after my off day.  I keep putting off my workout until late and that makes it more difficult – kinda.   The upcoming days will be the days of the days of the 40s.  The plank felt too easy, but I had to split up the other exercises.  I did 1 set of 20s then ran for 20 mins and then the other set of 20s.  I had to walk at level 5 on the second 20min because my legs were beat after the squats.  Specifics: Started with 20 Crunches, Pushups, Situps, Squats (30lbs DBs), Leg Raises and Planks then did 20 mins on the treadmill for just over 2 miles at level 6.  I then broke and did another 20 exercises and finished up with 20 min on the treadmill at a walk as mentioned above.  Will try to workout a bit earlier tomorrow.  Music-wise, still Jason Derulo. That’s it for today… Good livin’…just keep on movin’

Cardio: (Duration – 40.00 min) @ Intensity Level: 5.5
Type:  Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 3.52

Goal and Statistics
Total Distance: 15.96 (12.40 + 3.52) miles (Goal 80 / 64.04 remains)
Total Calories: 14,654 (10398+4256) (Goal 50,000/35,346 remains)

2015: Phase 1 – Day 4

by Rupe | Feb 6, 2015 | Fitness

Narrative: (Duration – 40 mins) →  My Nike Line
Day 4 in a row.  Can’t wait for tomorrow to take it off; really hurting a bit.   Much along the same routine, as the past 3 days, no real change.  I had a bit of problem with my iPod, so that kinda threw off my zhuze.  Specifics: Started with Crunches and Planks then did 15 mins on the elliptical for just under 2 miles – incline16°, SPM at 79 – 82 and resistance of 2.0.  I then broke did Pushups and Leg Raises.  I then did 15 mins on the elliptical again – broke and finished with situps and then squats with 30lbs weights.  Music-wise I continued  – Jason Derulo. That’s it for today… Good livin’…just keep on movin’

Cardio: (Duration – 30.00 min) @ Intensity Level: 5.5
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 2.83

Goal and Statistics
Total Distance: 12.40 (9.57 + 2.83) miles (Goal 80 / 67.60 remain)
Total Calories: 10,398 (8013+2585) (Goal 50,000/39,603 remain)

2015: Phase 1 – Day 3

by Rupe | Feb 5, 2015 | Fitness

Narrative: (Duration – 41 mins) →  My Nike Line
Day 3 in a row.  Came back from Marcus’ game, felt cold, I did not feel like working out, but I pulled it out.  Pretty much the same routine as last, no real change.  Specifics: Started with Crunches and Planks then did 15 mins on the elliptical for just under 2 miles – incline16°, SPM at 79 – 82 and resistance of 2.0.  I then broke did Pushups and Leg Raises.  I then did 15 mins on the elliptical again – broke and finished with situps and then squats with 30lbs weights.  Music-wise I continued  – Jason Derulo. That’s it for today… Good livin’…just keep on movin’

Cardio: (Duration – 30.00 min) @ Intensity Level: 5.5
Type:  Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 3.17

Goal and Statistics
Total Distance: 9.57 (6.40 + 3.17) miles (Goal 80 / 70.43 remain)
Total Calories: 8013 (5281+2732) (Goal 50,000/44,719 remain)