Phase 2 – Mt. Everest Challenge: Day 3

by Rupe | Apr 4, 2015 | Fitness

Narrative: (Duration – 43 mins) →  My Nike Link
Pretty ok workout, the shortness is kinda making me feel like modifying, but I need to show some restraint here.  I need to develop / modify with time.  Shoulder continues to be an impediment, but I must stay focus and don’t do anything that can jeopardize my recovery.  Not too much different than the previous days.  I have stepped up my treadmill work a bit, transitions every 5mins.  Specifics: Did all calisthenics movements within 12-13mins and then moved to the treadmill.  Started at 3.5 @ 8°incline and changed every 5min;  after the first change, I upped my speed to 4.0 and 1° every 5 mins thereafter.  I ended at 4.0 @ 12° incline and even went to 4.1 and 4.2 for 1min each in the final 5mins.  Jason Derulo all the way, over and over again.. That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.66
Elevation: 850

Goal and Statistics
Total Elevation: 2410 (1560 + 850) feet (Goal 29,029 / 26,619 remains)
Total Distance: 4.54 (2.88+1.66) miles (Goal 50 /45.46 remains)
Total Calories: 1549 (1067+482) (Goal 23,000/ 21,451 remains)

Phase 2 – Mt. Everest Challenge: Day 2

by Rupe | Apr 2, 2015 | Fitness

Narrative: (Duration – 43 mins) →  My Nike Link
Felt pretty easy, but that’s ok.  I want to easy into this.  Still working on my left shoulder with the physical therapist at Mayport. I tell you what, this should pain is no joke.  At any rate, I am really excited about this Mountain Challenge.  I am having some issues tracking my caloric burn – MIO is messing with me; that’s ok tho, t’will be aaight!.   Today, like yesterday was still a kind of feeling out session; pretty much did the same routine. Specifics: Did all calisthenics movements within 12-13mins and then moved to the treadmill.  Generally, I started at 3.5 @ 5°incline and changed every 5min;  I ended at 4.0 @ 12° incline.  Jason held me down for this session again. That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.5 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.39
Elevation: 810

Goal and Statistics
Total Elevation: 1560 (750 + 810) feet (Goal 29,029 / 27,469 remains)
Total Distance: 2.88 (1.49+1.39) miles (Goal 50 /47.12 remains)
Total Calories: 1067 (556+511) (Goal 23,000/ 21,933 remains)

Phase 2 – Mt. Everest Challenge: Day 1 – Let’s go!

by Rupe | Apr 1, 2015 | Fitness

Narrative: (Duration – 43 mins) →  My Nike Link
Starting out again on my journey.  During this phase I intend to virtually climb Mt. Everest.  I estimate that I will probably need 45 days to get this done.  I will go about it the same way I did my previous challenge.  I am folding in some weights and some additional exercises.  I will try not to miss any days here as well. Specifics: Did all calisthenics movements within 12-13mins and then moved to the treadmill.  Generally, I started at 3.5 @ 5°incline and changed every 5min;  I ended at 4.0 @ 10° incline.   Tried to get away from Jason, but wasn’t able to find anything to replace.  I will just have to keep moving.  Bottomline – Jason held me down for this quick exercise.  That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 25:00 min) @ Intensity Level: 5.0 ✔
Type: Treadmilll (Elliptical, Outside, Treadmill, etc…)
Distance: 1.49
Elevation: 750

Goal and Statistics
Total Elevation: 750 (0 + 750) feet (Goal 29,029 / 28,279 remains)
Total Distance: 1.49 (0 + 1.49) miles (Goal 50 /28,279 remains)
Total Calories: 556 (0+556) (Goal 23,000/ 22,444 remains)

2015: Phase 1 – Day 30 – Horray!!! Done!!!

by Rupe | Mar 4, 2015 | Fitness

Narrative: (Duration – 73 mins) →  My Nike Link
I did it – 30-Day challenge completed and not a single day missed; well, I switched around my last day so that it wasn’t an off day.  Not only did I complete all my movements; I even did my 3min Plank test.  I definitely have a much stronger core than when I started and I got it done by sticking to my program.  Specifics: Did 10mins on the elliptical (15° incline @ ~80spm) and alternated between resistance 1 and 2 for the first 10mins and then alternated every 5mins thereafter.  I broke and did my 3.0min Plank test first and then the rest of the movement (30x) following each 10min session.  I really felt drained after that.  All in all, this was a really great challenge and I would do it again.  I feel much stronger now and so will do a bit of sculpting in the next phase.  Much grats to Jason for holding me down through the whole thing.  I will take off through this weekend to get the muscles some much needed rest and then start my climb.  I think I will start will smaller ones first and then work up to Everest though.  Really proud of myself; this was really a great accomplishment – YEAH!  That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.61 

Goal and Statistics
Total Distance: 129.51 (122.90 + 6.61) miles (Goal 80 / 49.51 remains over)
Total Calories: 68,189 (65,473+2716) (Goal 50,000/ 18,189 remains over)

2015: Phase 1 – Day 28

by Rupe | Mar 3, 2015 | Fitness

Narrative: (Duration – 73 mins) →  My Nike Link
Pretty good day today.  Spreading out the movement with the run with very little break in between helped to get through the workout quicker.   Just one more day to go in this phase.  Not sure if I want to take off too many day in between the next phase.  I was able to hit by 2.5min Plank today – phew! Tomorrow I will have to make 3.0mins.  Specifics: Did 10mins on the elliptical (15° incline @ ~80spm), broke and did Plank (2.5min), repeated elliptical every 10mins though the rest of the movements (40x ea.) and ended with Crunches.   Stayed pretty loyal to Jason through this whole affair, we will see in the next phase.  That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Treadmill (Elliptical, Outside, Treadmill, etc…)
Distance: 5.03  (Climb)

Goal and Statistics
Total Distance: 122.90 (115.52 + 7.38) miles (Goal 80 / 42.90 remains over)
Total Calories: 65,473 (62,509+2964) (Goal 50,000/ 15,473 remains over)

2015: Phase 1 – Day 27

by Rupe | Mar 1, 2015 | Fitness

Narrative: (Duration – 78 mins) →  My Nike Link
Really tough workout out today, primarily because I sort of did it on a full stomach.  So went to Golden Coral and had my fill.  I wanted to get in my workout early, so I thought I could just squeeze it in; oh no…almost had to stop.  I was able to get in everything, except a full Plank.  I just fell apart; my stomach just felt heavy and the discomfort forced me to stop at 1min.  I tried to push again, but had to stop at the 1min mark again.  The fact of the matter is that I have two more days to make the 3min plank and I will do it. Specifics: Did 20min climb on the treadmill (level 5 (12mph), pyramid up every min by 0.5° until I got to 5° and then work back down). I then broke and did 40x Pushups and Leg Raises. I followed with 20mins on the treadmill in similar fashion as before.  This was followed by my Plank attempts, as mentioned before, 40x Situps and Crunches.  I then did my final 20mins on the Treadmill and then finished off with 40 Squats.  My Ipod ran out of juice today with under a minute to go, but Jason did the trick for the most part up to that point. That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 5.03  (Climb)

Goal and Statistics
Total Distance: 115.52 (110.49 + 5.03) miles (Goal 80 / 35.52 remains over)
Total Calories: 62,509 (60,033+2476) (Goal 50,000/ 12,509 remains over)

2015: Phase 1 – Day 26

by Rupe | Feb 28, 2015 | Fitness

Narrative: (Duration – 80 mins) →  My Nike Link
Sort of a blah workout.  I was supposed to do 40s but I did 50s instead – no worries though.  The Plank was tough, but I was able to push through to the 150secs as the day called for.  I promised that I will get to day 29 doing my 3sec Plank.  Specifics: Did my 150sec Planks and 50x Pushups, Leg Raises, Crunches, Situps and Squats.  I then broke and did my 60min elliptical at 15° incline and alternated resistance between level 1 and 2 every 5mins.  Continue to rock Jason along with a bit of Zumba today again. That’s it for today… Good livin’…just keep on movin’.

Cardio: (Duration – 60.00 min) @ Intensity Level: 6.5 ✔
Type: Elliptical (Elliptical, Outside, Treadmill, etc…)
Distance: 6.49 

Goal and Statistics
Total Distance: 110.49 (104.00 + 6.49) miles (Goal 80 / 30.49 remains over)
Total Calories: 60,033 (57,273+2760) (Goal 50,000/ 10,033 remains over)

2015: Phase 1 – Day 24

by Rupe | 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’.

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)

2015: Phase 1 – Day 23 (Happy B-Day!)

by Rupe | 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’.

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)

2015: Phase 1 – Day 22

by Rupe | 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’.

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)

2015: Phase 1 – Day 21

by Rupe | 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’.

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)

2015: Phase 1 – Day 19

by Rupe | 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’.

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)

2015: Phase 1 – Day 18

by Rupe | 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’.

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)

2015: Phase 1 – Day 17

by Rupe | 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’.

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)

2015: Phase 1 – Day 16

by Rupe | 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’.

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)

2015: Phase 1 – Day 14

by Rupe | 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’.