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 | ||
| Squats: 60sec x 5 | Exercise 3 | FREE | ||||
| High Knees: 60sec x 5 | Exercise 4 | FREE | ||||
| Sprint Lunges: 60sec x 5 | Exercise 4 | FREE | ||||
| Exercise 4 | FREE | |||||
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