Narrative: (Duration – 66:40 mins) → My Run Log
Getting back to business after a day off. Pretty tough workout especially after round 3. Had good sleep last night so that was helpful. Specifics: Did Burn Baby Burn HIIT movements (essentially burpees) as indicated below and then moved on to 30 mins on the elliptical. I workout at level I for this series doing 5 rounds. No particular muscle aches right now, body is starting to calm down some – hoorah!. Music was on point as usual; today I rocked my Workout Madness 3 (HipHop MegaMix) – scroll down and take a look at its composition. That’s it for today 25 more to go. Good livin’…lean forward and keep on movin‘.
| MEAL PLAN | ||||||
| 1 | 2 | 3 | 4 | |||
| DAY 5 | Spinach & mushroom frittata ✅ | 2 Egg Salad ✅ | Protein Bar ✅ | Cottage Cheese & Pineapple ✅ | ||
| 30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE | ||||||
| D5 – Burn Baby Burn ✅ | D6 – Fireworks | D7 – Power Burn | D8 – Hot Landing | FREE | ||
| Burpees: 20sec x 3 x 5 | Jumping Jacks: 20sec x 1 x 10 | Push-ups: 6 x 2 x 10 | Squats: 20sec x1x10 | FREE | ||
| Burpees: 40sec x 3 x 5 | High Knees: 20sec x 1 x 10 | Punches: 20sec x 6 x 10 | Jumping Jacks: 10sec x1x10 | FREE | ||
| Jumping Lunges: 20sec x 1 x 10 | FREE | |||||
DAY 5
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 995
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 16.89 (13.73 +3.16) miles (Goal 90 / 73.11 remains)
Total Calories: 5901 (4813 + 1088) (Goal 37,000/ 31,099 remains)
WORKOUT MIX OF THE DAY
Workout Madness 3 (HipHop MegaMix)
1. 50 Cent feat. Eminem – Patiently Waiting 0:00
2. Three Six Mafia – Who Run It 4:41
3. DMX feat. Ruff Ryders – Get Wild 8:56
4. Dr.Dre ft. Snoop Dogg & Nate Dogg – The Next Episode 12:02
5. Rick Ross – Hustlin’ 14:42
6. Ludacris feat. Young Jeezy – Grew Up A Screw Up 18:29
7. 50 Cent feat. Snoop Dogg – Oh No 22:23
8. The Game feat. Lil’ Wayne – Red Nation 26:09
9. Three Six Mafia feat. Tiesto – Feel It 29:55
10. E-40 feat. Shawty Lo – Break Ya Ankles 33:22
11. Cam’ron feat. Vado – Fuck The Other Side 36:52
12. Lloyd Banks feat. Swizz Beatz, Kanye West, Ryan Leslie & Fabolous – Start It Up 40:14
13. Young Jeezy feat. Kanye West – Put On 44:58
14. Lil’ Eazy feat. Bone – This Aint A Game 49:53
15. 50 Cent – You Should Be Dead 53:54
16. Ice Cube – Do Ya Thang 56:49
17. Young Buck – Rock N’ Roll 1:00:38
18. Tech N9ne – Who Do I Catch 1:03:30
19. Brotha Lynch Hung feat. Tech N9ne & Hopsin – Stabbed 1:07:35
20. Killa Kyleon feat. Bun B – Bodies Hit The Floor 1:11:40
21. Immortal Technique – Crimes Of The Heart Part 2 1:15:26
22. Hollywood Undead – Undead 1:18:47
23. Eminem – Underground 1:23:10
24. Pusha T ft. Tyler The Creator – Trouble On My Mind 1:27:57
25. 2 Pac – Last Muthafucka Breathin’ 1:31:44
26. Busta Rhymes – Break Ya Neck 1:35:48
27. Ice Cube – It Takes A Nation 1:39:34
28. Lil Jon & The East Side Boyz – Throw It Up 1:42:57
| 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 x 3 | S Leg Kicks: 40sec x1x15 | FREE | ||
| Mt Climbers: 30sec x 2 x 10 | Push-ups: 6 x 2 x 10 | Toe Tap Hops: 60sec x 3 | OvHead Punches: 20sec x1x15 | FREE | ||
| Squats: 60sec x 3 | FREE | |||||
| High Knees: 60sec x 3 | FREE | |||||
| Sprint Lunges: 60sec x 3 | FREE | |||||
| FREE | ||||||