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

 

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