PHASE 3: 30-Day Advanced HIIT Challenge – Day 2

PHASE 3: 30-Day Advanced HIIT Challenge – Day 2

by | Jun 3, 2015 | Fitness

Narrative: (Duration – 63:30 mins) →  My Nike Link
Much better day; not any easier, just better prepared mentally.  Specifics: Did Power Burn HIIT movements as indicated below, this time around I was on point it every detail  no cutting corners.  After HIIT movements, I did 30 mins on the elliptical.  That was where my friggin’ iPOD decided it was gonna run out of power.  It sapped me a bit having to working out to the creak of the elliptical, but I got through it fine.  Up until my music when dead I was working out to a mix I create from YouTube that I commissioned as Workout Madness 6 (Hip Hop) – scroll down to see the make up of the list.  Yep! I am up to 7 of these workout mixes and they do span the gamut.  Wait until I list my Super Twerk (grin!).  That’s it for today 28 more to go.  Good livin’…lean forward and keep on movin‘.

MEAL PLAN
1  2  3   4 
DAY 2  Frittata ✅ Rice and Beans ✅ Pork Chops & Rice ✅ Cottage Cheese & Pineapple ✅
30 DAY ADVANCED HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D1 – DBL Burn ✅ D2 – PWR Burn ✅ D3 – 1×1 Workout D4 – Total Burn FREE
High Knees: 30sec x 2 x 10 Half Jacks: 20sec x 6 x 10 Side-to-Side Hops: 60sec x5 S Leg Kicks: 40sec x1x10 FREE
Mt Climbers: 30sec x 2 x 10 Push-ups: 6 x 2 x 10 Toe Tap Hops: 60sec x5 OvHead Punches: 20sec x1x10 FREE
Exercise 3 Exercise 3 Squats: 60sec x 5 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 5 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 5 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE
Day 2

DAY 2

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1231

GOALS / STATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 7.0 (3.50 +3.50) miles (Goal 90 / 83.0 remains)
Total Calories: 2724 (1231 + 1493) (Goal 37,000/ 34,276 remains)

WORKOUT MIX OF THE DAY
Workout Madness 6 (HipHop MegaMix)
1. Eminem – Die Hard Remix 0:00
2. Maino – Kill You 3:33
3. 50 Cent – Get Up 6:17
4. Bad Meets Evil – Fastlane 9:18
5. Tech N9ne – Worldwide Choppers 13:23
6. 2 Chainz & Wiz Khalifa – We Own It (Fast & Furious) 18:34
7. Don Omar ft. Busta Rhymes, Reek da Villian & J-doe – How We Roll 22:18
8. Chamillionaire ft. Krayzie Bone – Ridin’ Dirty 26:09
9. Bun B ft. Royce Da 5’9′ & Redman – Stop Playin’ 30:00
10. Ludacris ft. Mike Jones – Lights(Remix) 33:37
11. Jay-Z & Kanye West – Niggas In Paris 36:51
12. 50 Cent – Ok You’re Right 39:32
13. David Banner ft. Jadakiss – Treat Me Like 42:30
14. Ice Cube ft. Snoop Dogg & Lil’ Jon – Go To Church 46:19
15. Eminem – Almost Famous 50:08
16. Slaughterhouse – Sound Off 54:58
17. Slim Thug ft. Pusha T – Click Clack 1:00:25
18. Lloyd Banks ft. Young Buck – Workmagic 1:03:47
19. Rick Ross – Push It To The Limit 1:08:13
20. 2 Pac – Can’t C Me 1:11:37
21. Spider Loc ft. Ice Cube – Big Blacc Boots 1:17:06
22. Fabolous – Breathe 1:19:59
23. Three Six Mafia – Playstation – 1:24:45
24. Tony Yayo ft. 50 Cent, Lloyd Banks & Olivia – We Don’t Give A Fuck 1:28:41
25. Cuban Link ft. The Game – No Mercy 1:32:18
26. Meek Mill ft. Rick Ross – I’ma Boss 1:35:07
27. Soulja Boy ft. 50 Cent – Mean Mug 1:39:10
28. T.I. ft. Akon – Hero 1:42:05
29. Jay-Z & Kanye West – H.A.M. 1:45:26

The secret to being rich is surprisingly simple

by | Jun 1, 2015 | Money Matters

Life is a lottery, and the most important part isn’t how smart you are or even who your parents are. It’s where you were born.

That, at least, is what economist Branko Milanovic found when he broke down how much people in different countries make at different income percentiles. That lets us figure out, for example, that the bottom 1 percent in Germany are better off than all but the top 40 percent in China. And that more than half of what you — yes, you — earn is determined by the country you live in. But really, when you consider the fact that only 3 percent of the world’s population are immigrants, it’s determined by the country you were born in.

Source: The secret to being rich is surprisingly simple – The Washington Post

My Comments: Pretty good read….

PHASE 3: 30-Day Advanced HIIT Challenge – Day 2

PHASE 3: 30-Day Advance HIIT Challenge – Day 1

by | Jun 1, 2015 | Fitness

Narrative: (Duration – 81:00 mins) →  My Nike Link
Well, today was the dramatic kickoff off Phase 3 (My 3rd fitness challenge for the 2015) and it was really a badass; and no, not of the good variety.  I think I might have overestimated my fitness level in taking on this challenge after sitting out nearly a month.  The intensity in  HIGH INTENSITY INTERVAL TRAINING (HIIT) was definitely felt.  At any rate, I will be back to it again tomorrow so no sense lamenting.   Specifics: Did my HIIT movements as indicated below, but if I am being honest, today was a near estimate.  I had to take longer breaks and shortened the time from 30secs to 15sec on some of the exercises.  After HIIT movements I did 30 mins on the elliptical.  I was pretty much spent, but pushed through it.  I know things will get better, but today was not fun for sure.  I do have enough music to push me, but my typical RockMyRun hype music just wasn’t doing it today; I suppose I was too busy getting my butt kick, my ears were even feeling the pain.   It’s all good tho,  I have tomorrow to hit back.  That’s it for today 29 more to go.  Good livin’…lean forward and keep on movin‘.

MEAL PLAN
1 ✅ 2 ✅ 3 ✅  4 ✅
DAY 1  Fajita Ravioli 2-egg Salad Apple/PB
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D1 – DBL Burn ✅ D2 – PWR Burn D3 – 1×1 Workout D4 – Total Burn FREE
High Knees: 30sec x 2 x 10 Half Jacks: 20sec x 6 x 10 Side-to-Side Hops: 60sec x5 S Leg Kicks: 40sec x1x10 FREE
Mt Climbers: 30sec x 2 x 10 Push-ups: 6 x 2 x 10 Toe Tap Hops: 60sec x5 OvHead Punches: 20sec x1x10 FREE
Exercise 3 Exercise 3 Squats: 60sec x 5 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 5 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 5 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE

 

Day 1

DAY 1 –> DAY 2

METRICS

Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8
Total Calories: 1231

Goal and Statistics
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 3.50 (0 +3.50) miles (Goal 90 / 86.5 remains)
Total Calories: 1231 (0 + 1231) (Goal 37,000/ 35,769 remains)

What Good Is Thinking About Death?

by | May 31, 2015 | philosophy-religion

In the heart of every parent lives the tightly coiled nightmare that his child will die. It might spring at logical times—when a toddler runs into the street, say—or it might sneak up in quieter moments. The fear is a helpful evolutionary motivation for parents to protect their children, but it’s haunting nonetheless.

The ancient Stoic philosopher Epictetus advised parents to indulge that fear. “What harm is it, just when you are kissing your little child, to say: Tomorrow you will die?” he wrote in his Discourses.

Source: What Good Is Thinking About Death? – The Atlantic

My Comments: Really good article.

Teachers Of All Races Are More Likely To Punish Black Students

by | May 27, 2015 | Mentoring

Two students. One is black and the other is white. On Tuesday, they both refuse to complete the math worksheet. On Wednesday, neither will stop talking during lessons.

Same behavior. Will they receive the same punishment?

Source: Teachers Of All Races Are More Likely To Punish Black Students

My Comments: This makes things so tough when you are trying your best to raise kids of color in our society…

10 High-Impact Home Improvements for $10K or Less

by | May 24, 2015 | Real Estate

Here’s a hit list of the top 10 home improvements you can do for $10,000 if you’re in your home and planning to stay put for a while.

You don’t have to spend a mint to make your home a happier, more enjoyable place.

For all the focus we put on transactions — buying and selling — the truth is that for most of your life as a real estate consumer, you’ll be a homeowner. And because your home is so much more than just something you buy, it makes sense to spend some portion of your time, energy, and money making it really work for you.

Source: 10 Home Improvements You Can Do for $10K or Less 

“The Advisor Effect” | Vanguard Blog for Advisors

by | May 23, 2015 | Money Matters

MoneyMattersButton1-300x300

“The Vanguard Effect” has been cited in the media in both the United States and abroad to describe the tendency for investment providers to lower mutual fund and ETF expense ratios when Vanguard enters a new market. The positive result is, obviously, lower investment costs for investors. While flattering, I believe it may overlook a very important partner in this trend: advisors.After all, unless the benefits and value of low cost investing had been well understood by advisors, Vanguard funds and ETFs would not have likely found their way into investors’ portfolios in the first place. Hence, we also have “The Advisor Effect”—the growing tendency for financial intermediaries to invest their clients’ assets in low-cost products.

Source: “The Advisor Effect” | Vanguard Blog for Advisors

Coronal Loops Over a Sunspot Group | NASA

by | May 23, 2015 | Mad Musings

The Atmospheric Imaging Assembly (AIA) instrument aboard NASA’s Solar Dynamics Observatory (SDO) images the solar atmosphere in multiple wavelengths to link changes in the surface to interior changes. Its data includes images of the sun in 10 wavelengths every 10 seconds. When AIA images are sharpened a bit, such as this AIA 171Å channel image, the magnetic field can be readily visualized through the bright, thin strands that are called “coronal loops”. Loops are shown here in a blended overlay with the magnetic field as measured with SDO’s Helioseismic and Magnetic Imager underneath. Blue and yellow represent the opposite polarities of the magnetic field. The combined images were taken on Oct. 24, 2014, at 23:50:37 UT.

Image Credit: NASA SDO

Source: Coronal Loops Over a Sunspot Group | NASA

My Comments: Awesome Sauce!

My Next Fitness Journey – Advance HITT

My Next Fitness Journey – Advance HITT

by | May 17, 2015 | Fitness

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My next journey will be a High Intensity Interval Training 30 day challenge.  So far I have pushed for distance, calories and elevation.   During this go around, I am working on improving fitness level and general look.  It is somewhat focused on weight loss, as I want to shred about 10lbs in the midsection.  I know that you cannot spot reduce, but raising fitness level while getting to and becoming more svelte – that’s a 2-fer

30 Days of HIIT Advanced is a 30-day high intensity interval training weight loss oriented program. It consists of time based HIIT routines designed to challenge you independently of your fitness level.

It’s 100% bodyweight based, requires no equipment and can be done in the comfort of your home – but that’s where the “comfort” part of this program ends. Every HIIT routine in this program is meant to push you out of your comfort zone, force your system to adapt and do it fast shedding all of extra weight that is holding you back.

Each workout consists of 1-3 minute rounds during which you have to go as fast as you can every single time. If you feel you are slacking off – pick up the pace, that’s when you benefit the most. It’s only 30 days but it will be a challenge. If you make it through, when you make it through, you will own a new body.

Source: DAREBEE

METRICS

EATING PLAN
1 2 3  4 5 6
DAY 1 Oatmeal w/Berries Oatmeal w/Berries Oatmeal w/Berries Oatmeal w/Berries Oatmeal w/Berries Oatmeal w/Berries
PHASE 3: 30 DAY ADVANCE HIIT CHALLENGE – (R30D-AHC)
DAY 1 DAY 2 DAY 3 DAY 4 FREE Day 7 
JUMPING JACKS 0  0  0 0 FREE 0 
SQUATS 0  0  0 0 FREE 0 
STANDING OBLIQUES 0  0  0 0 FREE 0 
SIDE BENDS 0  0  0 0 FREE 0 
CARDIO (RUN/ELLIP) – 30MIN 0 0  0   0 FREE 0 
INTENSITY (1-10) [159 = 85%; 183 = 100%] 0 0 0 0 FREE 0
TOTAL CALS 0/0 1238/2867 912/2539  711/2323 FREE  0/0

Goal and Statistics
Weight (Day 1, 15, 30):
Total Distance: 48.37 (46.15 +2.22) miles (Goal 50 / 1.61 remains)
Total Calories: 18,757 (17,9198 + 838) (Goal 23,000/ 4,243 remains)

According to

 

myfitnesslevel

 

Take off that Fitbit. Exercise alone won’t make you lose weight

Take off that Fitbit. Exercise alone won’t make you lose weight

by | May 16, 2015 | Fitness

The obesity problem has little to do with our sedentary lifestyles.

The fitness industry has never been stronger. Health clubs in the United States brought in $22.4 billion in 2013, doubling their revenue in just 15 years. Sales of fitness trackers (the wearable devices that measure everything from your daily steps to your blood oxygen level) are expected to triple within the next five years. And health and fitness apps were the fastest-growing downloads from Google’s app store last year. Still, obesity has continued to surge around the world. Nearly one in three people alive today is overweight or obese — two out of three adults in the United States — and no country has lowered its obesity rate since 1980.

Source: Take off that Fitbit. Exercise alone won’t make you lose weight.

My Comments: Nothing eye opening here, but it does give pause for a thought.

Is Early Retirement More Attainable Than We Think?

by | May 15, 2015 | Money Matters

In 2002, veteran Doug Nordman reached a crossroads that would redefine the way he viewed work, life, and early retirement. After serving 20 years in the U.S. Navy’s submarine force, he faced the possibility of starting a brand new career at age 41. Needless to say, he wasn’t thrilled at the prospect.

It wasn’t that Nordman didn’t want to continue working. Quite the contrary, really. As Nordman tells it, veterans, in general, have a burning desire to continue working long after their military service has ended. Whether it’s to continue helping others, to continue serving, or simply to feel relevant, the drive to be a productive member of society is deeply ingrained in most veteran’s psyche.

Source: Is Early Retirement More Attainable Than We Think?

My Comments: Absolutely concur – this is doable.

Vanguard introduces a low-cost advice service to more investors

by | May 15, 2015 | Money Matters

ShKarin Risiould I prioritize saving for my child’s college education over my retirement? What is the best mix of investments to reach my retirement savings goal? How can I ensure that my savings last through my retirement years?

These are just a few of the questions that clients of Vanguard Personal Advisor Services® are asking their financial advisors. The new service is available to clients with $50,000 or more in assets. Personal Advisor offers the opportunity to partner with a financial advisor to develop and implement a personalized, goals-based investment plan.

“Personal Advisor now makes comprehensive financial advice more accessible and affordable to investors who need help,” said Karin Risi, head of Vanguard Retail Services. Vanguard Advice Services has been providing financial planning and wealth management services for nearly 20 years to Vanguard clients with $500,000 or more.

Source: Vanguard introduces a low-cost advice service to more investors

My Comments: Really like this approach – looking into moving wholeheartedly to Vanguard.

Sector Rotation Strategy: Diversification With a Tilt | Scottrade, Inc.

by | May 14, 2015 | Money Matters

Portfolio diversification suggests that you would have adequate exposure to multiple sectors at the same time. However, it’s highly unlikely that all stock sectors will perform equally the same at the same time. Some invariably will do better than others. A sector rotation strategy would be one way to act on that. The goal, quite simply, is to invest more heavily in sectors that you expect will outperform other sectors over some period of time. Conversely, you would reduce your exposure to sectors that you

Source: Sector Rotation Strategy: Diversification With a Tilt | Scottrade, Inc.

My Comments: Sure this is much to the advantage of the brokerage house.

Risk Tolerance in your Investment Portfolio | Scottrade

by | May 14, 2015 | Money Matters

Risk means different things to different people. Someone with high risk tolerance might be entirely comfortable with a large exposure to the stock market and the volatility that comes with it, even as retirement years approach. Those who are more risk averse might want a nice smooth, low-risk ride for decades. But it might not do you much good to know your risk level if you can’t measure it. How do you know if a particular stock is riskier than others? How do you know if your portfolio might be subject to l

Source: Risk Tolerance in your Investment Portfolio 

My Comments:  Will fold this into my analysis – awesome!

He Chose Me: A Story Of Emotional Abuse (Part One).

by | May 13, 2015 | Inspiration

He chose me.

Whenever I thought of ending it, and later, of leaving, it all came back to that thought: he had chosen me.

Abuse takes many forms, and it is not always physical. If I had known that beforehand, maybe I would not have been so excited to be chosen.

We had met over a holiday one year in a usual way of small towns: it was afterhours and we both knew the manager of the local bar. Like puppies sniffing pockets for treats, we would turn up at closing time for free booze until dawn.

Source: He Chose Me: A Story Of Emotional Abuse (Part One).

My Comments: Really well written piece – emotionally deep…

Cristiano Ronaldo donated nearly $8 million for Nepal earthquake relief – The Washington Post

by | May 12, 2015 | Inspiration

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Cristiano Ronaldo is a three-time winner of the Golden Shoe, given to Europe’s best scorer, and he’s a leading contender for this year’s honor. The Real Madrid superstar recently showed again that he has a heart of gold, as well.

Shortly after a massive earthquake hit Nepal, killing an estimated 8,000 people, Ronaldo took to social media to ask fans to donate to the Save the Children charity. However, he also put quite a bit of money where his mouth was — according to French soccer magazine So Foot, Ronaldo made a personal donation of 7 million euros, which works out to about $7.8 million.

Source: Cristiano Ronaldo gave nearly $8 million for Nepal earthquake relief

My Comments: This act has erased every negative I have held against Ronaldo

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Complete: Phase 2 – Mt. Everest Challenge: Day 41

by | May 11, 2015 | Fitness, Journal

Narrative: (Duration – 75:00 mins) →  My Nike Link
So here I am at the end of Phase 2 – Mount Everest Challenge.  I completed this challenge in 41 days, but really could be done probably a week or more earlier.  I had to stop for really a full week due to a very bad cold and then I pulled back 3 days (see below) just before the summit.  At any rate I summited today.  Specifics: Did my calisthenics movements in mixtures of 30+30 and other combinations.  It took me 75mins to complete, I suppose due to the number of reps, plus I was off for a few day – bad excuse though, I should still be able to power through all of that.  Also, I think I have pretty good core, but situps still kick my ass, regardless.  The final climb was actually pretty cool.  I started at 4.0 @ 8.0° incline; after  5 mins,  I increased the incline to 13.0° and kept the pace at 4.0. At 15mins I increased the incline to 15.0° and kept the pace to 4.0 all the way to 30th minute.  I did increase the pace a bit towards the end, but not much.  I finished up the challenge with Jason Derulo and Super Twerk – awesome challenge; spiritually energies to the victims of the recent earthquake in Nepal.  I will start my next challenge on the 15th. That’s it for today… Good livin’…just keep on movin’.

EverestChallenge

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 38 DAY 39 DAY 40 DAY 41✅ DAY 42 DAY 43
JUMPING JACKS PreSummit PreSummit PreSummit 60 Completed! Completed!
SQUATS PreSummit PreSummit PreSummit 60 Completed! Completed!
STANDING OBLIQUES PreSummit PreSummit PreSummit 60 Completed! Completed!
SIDE BENDS PreSummit PreSummit PreSummit 60 Completed! Completed!
KICKBACKS PreSummit PreSummit PreSummit 60 @ 30LBS Completed! Completed!
PUSH UPS PreSummit PreSummit PreSummit 60 Completed! Completed!
SITUPS PreSummit PreSummit PreSummit 60 Completed! Completed!
DB SHRUGS PreSummit PreSummit PreSummit 60 @ 30LBS Completed! Completed!
DB PRESSES PreSummit PreSummit PreSummit 60 @ 30LBS Completed! Completed!
LEG/CALF RAISES PreSummit PreSummit PreSummit 50 Completed! Completed!
PLANKS PreSummit PreSummit PreSummit 110secs Completed! Completed!
RUN/ELLIP (8-12°) PreSummit PreSummit PreSummit 30mins Completed! Completed!
TOTAL CALS 0/0 0/0 0/0  1285/2771  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.00
Elevation: 1370 

Goal and Statistics
Total Elevation: 29,345 (27,975  + 1370) feet (Goal 29,029 / 316 over)  ⇒ See where I am on the mountain
Total Distance: 50.37 (48.37 +2.00) miles (Goal 50 / 0.37 over)
Total Calories: 20,042 (18,757  + 1285) (Goal 23,000/ 2,958 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32✅ DAY 33✅ DAY 34✅ DAY 35✅ DAY 36✅ DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 912/2539  711/2323  838/2364  0/0
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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

 

Do What Serves You, Stand For Something & Don’t Fit In. | Rebelle Society

by | May 6, 2015 | Inspiration


I’m going to shed you, like a snake sheds skin…

… because it’s a necessity for my growth, to be unrestricted, to become the fullest version of myself.

The dead weight must fall, to make way for the fresh and the new that serves to project and encourage my rebirth.

I’ll keep you for as long as I can, until I’m suffocated and it’s time to expand.

This is what’s most natural, most required, most vital to sustenance…

… a new skin, for my becoming.

Source: Do What Serves You, Stand For Something & Don’t Fit In

My Comments: Awesome as usual from the Rebelle!

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Phase 2 – Mt. Everest Challenge: Day 36

by | May 6, 2015 | Fitness

Narrative: (Duration – 58:08 mins) →  My Nike Link
Tapping out for a break tomorrow – good run on the 50s this past session.  Specifics: Did my calisthenics movements in straight 50s.  It was a bit of a struggle on the situps, as expected, but I will continue to push that area.  I felt pretty strong on the plank, however, and I must admit it was a bit surprising to say the least.   All reps, as usual were done non-stop and then I moved to the treadmill, cutting 2mins off my time.  Today started at 4.5 @ 12.0° incline; after  10 mins (switching hands every 1 mins),  I increased the incline to 13.0° and kept the pace at 4.5. After 10mins I increased the incline to 14.0° and lowered the pace to 4.3.  After 5mins (25,in point), I increased the pace back to 4.5 and maintain that pace and incline through the 30th minute.  Workout Madness 6 was the motivator today. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32 DAY 33✅ DAY 34✅ DAY 35✅ DAY 36✅ DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 912/2539  711/2323  838/2364  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.22
Elevation: 1557 

Goal and Statistics
Total Elevation: 27,975 (26,418 + 1557) feet (Goal 29,029 / 1,054 remains)  ⇒ See where I am on the mountain
Total Distance: 48.37 (46.15 +2.22) miles (Goal 50 / 1.61 remains)
Total Calories: 18,757 (17,9198 + 838) (Goal 23,000/ 4,243 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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

 

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Phase 2 – Mt. Everest Challenge: Day 35

by | May 5, 2015 | Fitness

Narrative: (Duration – 60:33 mins) →  My Nike Link
On a roll right now babies!  Great workout day – Yay!  Definitely didn’t repeat the belly-full escapade of yesterday.  Specifics: Did my calisthenics movements in a 40+10 rep count split non-stop and then moved to the treadmill.  Today started at 4.0 @ 12.0° incline; after  20 mins (switching hands every 5 mins) I increased the pace to 4.5 maintaining constant incline and finished out in 30mins.  RockMyRun continued to be the motivator today. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32 DAY 33✅ DAY 34✅ DAY 35✅ DAY 36 DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 912/2539  711/2323  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.0✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.09
Elevation: 1310 

Goal and Statistics
Total Elevation: 26,418 (25,108 + 1310) feet (Goal 29,029 / 2,611 remains)  ⇒ See where I am on the mountain
Total Distance: 46.15 (44.06 +2.09) miles (Goal 50 / 3.85 remains)
Total Calories: 17,919 (17,208 + 711) (Goal 23,000/ 5,081 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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

 

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Phase 2 – Mt. Everest Challenge: Day 34

by | May 4, 2015 | Fitness

Narrative: (Duration – 58:05 mins) →  My Nike Link
Pretty ok day, worked out on a relative full stomach and it hurt a bit; should try to stay away from that.  I did not out do my climb of yesterday, but I was pretty close, that’s alright thought I pulled back a bit based on carry a belly full. Specifics: Did my calisthenics movements in a 30+20 rep count split non-stop and ended pretty fast today again given the additional count; afterwards, I moved to the treadmill.  Today started at 4.0 @ 12.0° incline; after  10 mins (switching hands) I increased the incline by 15.0° at a rate of 4.0 and after 5min and switching hands increased to 4.1.  I then went down to 14.0° incline at 15min and at 25 mins increase the speed to 4.5 at 14.0°  thru the 30th minutes.  RockMyRun was the motivator today. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32 DAY 33✅ DAY 34✅ DAY 35 DAY 36 DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS (modified) OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 912/2539  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.11
Elevation: 1525 

Goal and Statistics
Total Elevation: 25,108 (23,583 + 1525) feet (Goal 29,029 / 3,821 remains)  ⇒ See where I am on the mountain
Total Distance: 44.06 (41.95 +2.11) miles (Goal 50 / 5.94 remains)
Total Calories: 17,208 (16,296 + 912) (Goal 23,000/ 5,792 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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

 

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Phase 2 – Mt. Everest Challenge: Day 33

by | May 3, 2015 | Fitness

Narrative: (Duration – 61:31 mins) →  My Nike Link
Back from a pretty short off time, but it is all good.  Starting the 50s and I am really hitting my stride.  The awesome thing is, I am pushing the bar slightly further every time out now – as far as elevation is concerned. Specifics: Did my calisthenics movements in a 25+25 rep count split non-stop and ended pretty fast given the additional count; afterwards, I moved to the treadmill.  Today started at 4.5 @ 12.0° incline; after every 10 mins (switching hands) I increased the incline by 1.0° maintaining a constant speed of 4.5.  I ended at 14.0° in 30 minutes.  I continue to use RockMyRun quite a bit.  This time a change my usually, but it was still hyped anyway and quite motivational.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 32 DAY 33✅ DAY 34 DAY 35 DAY 36 DAY 37
JUMPING JACKS OFF 50 50 50 50 OFF
SQUATS OFF 50 50 50 50 OFF
STANDING OBLIQUES OFF 50 50 50 50 OFF
SIDE BENDS OFF 50 50 50 50 OFF
KICKBACKS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
PUSH UPS (modified) OFF 50 50 50 50 OFF
SITUPS OFF 50 50 50 50 OFF
DB SHRUGS OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
DB PRESSES OFF 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS 50 @ 30LBS OFF
LEG/CALF RAISES OFF 50 50 50 50 OFF
PLANKS OFF 100secs 100secs 100secs 100secs OFF
RUN/ELLIP (8-12°) OFF 30mins 30mins 30mins 30mins OFF
TOTAL CALS 0/0 1238/2867 0/0  0/0  0/0  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.28
Elevation: 1532 

Goal and Statistics
Total Elevation: 23,583 (22,051 + 1532) feet (Goal 29,029 / 5,446 remains)  ⇒ See where I am on the mountain
Total Distance: 41.95 (39.67 +2.28) miles (Goal 50 / 8.05 remains)
Total Calories: 16,296 (15,058 + 1238) (Goal 23,000/ 6,704 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616

 

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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

 

This one video shows how racism is real in America – The Washington Post

This one video shows how racism is real in America – The Washington Post

by | May 2, 2015 | what the...?

 

Racism is still very much an issue in this country, one that pervades many aspects of life. But not everyone in America fully appreciates that fact. As many studies show, white Americans are often cut off from the realities of racism, living within homogeneous social networks and communities.

But if you have any doubts about whether racism still exists in America, this 3-minute video from Brave New Films, a California-based company that makes films to spur political activism, might clear them up. The video counts down eight reasons that racism is still very real in America, using research from Yale University, the American Civil Liberties Union and the New England Journal of Medicine, among others.

Source: This one video shows how racism is real in America – The Washington Post

My Comments: Painful to watch and read, dreadful to live it.

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Phase 2 – Mt. Everest Challenge: Day 31

by | May 2, 2015 | Fitness

Narrative: (Duration – 56:31 mins) →  My Nike Link
Yet another great workout (YAAWO!). Now tomorrow is welcome rest.  Must admit this was a great stretch!  Also, push the bar slightly further today again!  Specifics: Did my calisthenics movements in a 30+15rep count rep inc non-stop and ended even earlier today by a minute over yesterday (4mins below norm) and then moved to the treadmill.  Today started at 4.3 @ 12.0° incline; after 5 mins I went to 12.0° with speed constant at 4.5.  At the 10 min point I increased to 4.3 @ 13.0° and at the 15min increase the pace to 4.5, keeping the incline constant.  At the 20min point I increased to 14.0° and lowered the pace to 4.3 and then at the 25th min, I increase the pace to 4.5 and held it through the 30th minute.  I mixed my motivational music today, so it was all good.  That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31✅
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  1039/2616

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.7✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.21
Elevation: 1500 

Goal and Statistics
Total Elevation: 22,051 (20,609  + 1442) feet (Goal 29,029 / 6,978 remains)  ⇒ See where I am on the mountain
Total Distance: 39.67 (37.46 +2.21) miles (Goal 50 / 10.33 remains)
Total Calories: 15,058 (14,019 + 1039) (Goal 23,000/ 7,942 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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

 

Racial Inequality After Racism

by | May 2, 2015 | what the...?

What accounts for the continuity of racial inequality in a postracist America? The fact that an earlier era’s racism was built into the structure of various economic, social, and political institutions, so that even their race-neutral operations today produce imbalanced outcomes.

Source: Racial Inequality After Racism

My Comments: This is an awesome and beautifully written piece.

Complete: Phase 2 – Mt. Everest Challenge: Day 41

Phase 2 – Mt. Everest Challenge: Day 30

by | Apr 30, 2015 | Fitness

Narrative: (Duration – 57:36 mins) →  My Nike Link
Another awesome workout; one more day and then a pretty welcome rest.  Well, today I pretty much upped my game quite a bit with faster pace and for the first time a 14.0° incline.  Specifics: Did my calisthenics movements in 15 rep increments non-stop and ended about 3mins earlier than usual for that part of my workout and then moved to the treadmill.  Today started at 4.5 @ 8.0° incline; after 5 mins I went to 12° with speed constant at 4.5.  At the 15 min point I increased the incline to 13° .  At the 25min point I increased to  14.0° and held that pace and speed through the 39th minute.  I believe today was Workout Madness 5, but don’t quote me on that…they are all good babies. That’s it for today… Good livin’…just keep on movin’.

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 26✅ DAY 27 DAY 28✅ DAY 29✅ DAY 30✅ DAY 31
JUMPING JACKS 40 OFF 45 45 45 45
SQUATS 40 OFF 45 45 45 45
STANDING OBLIQUES 40 OFF 45 45 45 45
SIDE BENDS 40 OFF 45 45 45 45
KICKBACKS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
PUSH UPS (modified) 40 OFF 45 45 45 45
SITUPS 40 OFF 45 45 45 45
DB SHRUGS 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
DB PRESSES 40 @ 30LBS OFF 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS 45 @ 30LBS
LEG/CALF RAISES 40 OFF 45 45 45 45
PLANKS 80secs OFF 90secs 90secs 90secs 90secs
RUN/ELLIP (8-12°) 30mins OFF 30mins 30mins 30mins 30mins
TOTAL CALS  961/2485 0/0 929/2584  796/2340  952/2602  0/0

Cardio: (Duration – 30:00 min) @ Intensity Level: 6.5✅

Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 2.30
Elevation: 1442 

Goal and Statistics
Total Elevation: 20,609 (19,167  + 1442) feet (Goal 29,029 / 8,420 remains)  ⇒ See where I am on the mountain
Total Distance: 37.46 (35.16 +2.30) miles (Goal 50 / 12.54 remains)
Total Calories: 14,019 (13,067 + 952) (Goal 23,000/ 8,981 remains)

PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 19 DAY 20 DAY 22 DAY 23 DAY 24 DAY 25✅
JUMPING JACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SQUATS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
STANDING OBLIQUES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SIDE BENDS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
KICKBACKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PUSH UPS (modified) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
SITUPS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
DB SHRUGS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
DB PRESSES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40 @ 30LBS
LEG/CALF RAISES Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 40
PLANKS Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 80secs
RUN/ELLIP (8-12°) Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold Sick w/Cold 30mins
TOTAL CALS  0/0 0/0 0/0  0/0  0/0  750/2342
PHASE 2: RUPE FULL BODY MOUNT EVEREST CHALLENGE – (R-FBMEC)
DAY 13✅ DAY 14✅ DAY 15✅ DAY16✅ DAY 17✅ DAY 18
JUMPING JACKS 35 35 OFF 40 40 Sick w/Cold
SQUATS 35 35 OFF 40 40 Sick w/Cold
STANDING OBLIQUES 35 35 OFF 40 40 Sick w/Cold
SIDE BENDS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
KICKBACKS 35 35 OFF 40 40 Sick w/Cold
PUSH UPS (modified) 35 35 OFF 40 40 Sick w/Cold
SITUPS 35 35 OFF 40 40 Sick w/Cold
DB SHRUGS 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
DB PRESSES 35 @ 30LBS 35 @ 30LBS OFF 40 @ 30LBS 40 @ 30LBS Sick w/Cold
LEG/CALF RAISES 35 35 OFF 40 40 Sick w/Cold
PLANKS 70sec* 70sec OFF 80sec 80sec Sick w/Cold
RUN/ELLIP (8-12°) 30min 30min OFF 30min 30min Sick w/Cold
TOTAL CALS  782/2416 637/2191 0/0  750/2369  647/2201*  0/0
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  750/2067
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