PHASE 3: 30-Day Adv HIIT Challenge – Completed!!!

by Rupe | Jul 8, 2015 | Fitness

Narrative: (Duration – 51:26 mins) →  My Run Log
Really great way to end my 30 day challenge.  After a pretty intense day yesterday, today was ending on an intense and measured workout.  Specifics: Did Need for Speed HIIT movements as indicated below (21:00 mins).  Afterwards, I moved to 30 mins on the Elliptical – 19° incline/80-90SPM/Level 2.   Motivational music – My RockMyRun weekly suggestion sent me this new mix Twerk Out (RockMyRun).   It was ok, although there are better ones that already have in my repertoire.  At any rate it worked for this workout, so I will have to see if I will use it again.  Scroll down below to check it out.

Summary:
It was really an enjoyable albeit challenging 30 days of working to a successful end.  I pretty much met all my wickets for this phase; see the “Statistic Metric” below.   Looking forward to starting next phase in 2 weeks or earlier.  Good livin’…lean forward and keep movin‘.

DAY 30

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0 
Total Calories: 1658

GOAL STATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS ; 178.7 LBS   (Net Loss – 7.7 LBS)
Total Distance: 103.20 (97.49 + 5.71) miles (Goal 90 / + 13.20 over)
Total Calories: 53,331 (51,673 + 1658) (Goal 37,000/ +16,331 )

WORKOUT MIX OF THE DAY–
The Twerk Out (RockMyRun) – Stop automated music at bottom of browser and “play it below”
WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY! 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 29

by Rupe | Jul 7, 2015 | Fitness

Narrative: (Duration – 117:26 mins) →  My Run Log
Oh yeah – bring the friggin’ pain again!  If y’all don’t know – 420 Burpees along with a few 6-count Body Builders aren’t a cakewalk at all.  One day away from completing this challenge, I literally, for the first ime, had to extend my rest period.  This was a demanding workout – but was nonetheless character building.  Specifics: Did Burn Baby Burn HIIT movements as indicated below (87:26 mins) – This was supposed to be a 57 min workout plus cardio, but after about 3 rounds, I knew I wasn’t gonna just sprint through it.  I thought about cutting the number of reps by 1/2 to 5, but I have not compromise thus far in this challenge and 1 day before the end, I had to push through – thus, the extra time.  And guess what – no shame in the game yo.  Afterwards, I moved to 30 mins on the Elliptical – 19° incline/71-79SPM/Level 1.   Motivational music – Still another day trying to work out the music portion of my workout.  I am streamling all my music that I used for workout in the past and realizing that some work as good motivators still, while others have just lost their effect.  Today, I listened to some Reggae – (Buju Banton, Dana KIng) and some Eminem and DMX (always on point), but  my earphones are in for warranty replacements right now, so I had to keep the music down on my speakers, due to the colorful nature of DMX and Eminem’s words, so I couldn’t get the pumped up effects.  At any rate, tomorrow is the final day of this challenge and I must admit – I am feeling a bit nostalgic – it really was a good process.  I will make my final measurement tomorrow, after my workout – need to ensure I work off all my water, and before my first meal.  That’s it for today – only 1 more days to go.  Good livin’…lean forward and keep movin‘.

Update – 7/7/2015:
Just revisit my workout and realized that I actually worked out at Level 2.  So while I would be able to workout at Level 1 (5 rounds) with some effort, it would not have been has intense as it felt, working out at Level 2. I feel much better now about the whole thing.  Can’t wait to get started on my next challenge.  Oyeah!

DAY 29

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 9.0 
Total Calories: 2548

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS   (Goal: 175-177)
Total Distance: 97.49 (94.37 + 3.12) miles (Goal 90 / + 7.49 over)
Total Calories: 51,673 (49,125 + 2548) (Goal 37,000/ +14,673 )

WORKOUT MIX OF THE DAY–

Various  (RockMyRun) – Stop automated music at bottom of browser and “Click Graphic below“
WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY! 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 28

by Rupe | Jul 5, 2015 | Fitness

Narrative: (Duration – 49:00 mins) →  My Run Log
Quick and painful leg scorcher today.  Good way to end the week.   Specifics: Did Another Hot Landing HIIT movements as indicated below (19:00 mins) – considered working out at level 2, but got to 5 rounds and realize that 10 reps were probably gonna do me in.   I remained at  level 1 for this series doing 10 rounds.  Afterwards, I moved to 30 mins on the Treadmill – 4-12° incline/4.50-MPH.   Motivational music – Still trying to work this out, listened to some Keyshia Cole and Justin Timberlake to pass the time.  Will have to get this worked out by Monday, so that I can finish this phase strong.  That’s it for today – only 2 more days to go, but tomorrow is a day-off.  Good livin’…lean forward and keep movin‘.

DAY 28

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.5 
Total Calories: 1616

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 94.37 (91.94 + 2.43) miles (Goal 90 / + 4.37 over)
Total Calories: 49,125 (47,509 + 1616) (Goal 37,000/ +12,125 )

WORKOUT MIX OF THE DAY–
Super Twerk (RockMyRun) – Stop automated music at bottom of browser and “Click Graphic below”
WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY! 

PHASE 3: 30-Day Advanced HIIT Challenge – Day 27

by Rupe | Jul 4, 2015 | Fitness

Narrative: (Duration – 85:00 mins) →  My Run Log
Approximately 7,200 Punches and 120 Push-ups – I have never done any workout like this before; arms are about to fall off, traps are burning – the Body is definitely at War!  Specifics: Did Power Burn HIIT movements as indicated below (55:00 mins) – I worked out at level 1 for this series doing 10 rounds, but I doubled up on push-ups.  Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-1.   Motivational music – This was a disaster today.  Started working out with Cheyenne, so the music had to be appropriate, and just couldn’t get a good flow.  I ended up listening to some crap and then coming back to my “Super Twerk (RockMyRun)”  mix once Cheyenne was finished and left.  Scroll down to check it out. That’s it for today – 3 more days to go.  Good livin’…lean forward and keep movin‘.

DAY 27

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0 
Total Calories: 2649

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 91.94 (88.19 + 3.75) miles (Goal 90 / +1.94 over)
Total Calories: 47,509 (44,860 + 2649) (Goal 37,000/ +10,509 )

WORKOUT MIX OF THE DAY–
Super Twerk (RockMyRun) – Stop automated music at bottom of browser and “Click Graphic below”
WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER.  ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!