Day 9/70

Jorah earned 515 points for:

  • Body Weight Bulgarian Split Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • 6 reps (+7 pts)
    • 2 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: ran out of time
  • Body Weight One-Leg Squat:
    • 1 reps (+5 pts)
    • 2 reps (+7 pts)
    • 3 reps (+10 pts)
    • 2 reps (+7 pts)
    • 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: full ROM on these, no support, but on platform to allow non-working leg room to get out of the way.
  • Body Weight Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: filling in the rest of the 8-minute period from the 1-leg squats
  • Jump Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+6 pts)
    • 7 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: toyotas
  • Glute Kickback:
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 6 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: bam bams
  • Box Jumps:
    • 12 jumps || 29 in (+44 pts)
    • 12 jumps || 21.8 in (+31 pts)
    • 12 jumps || 14.5 in (+19 pts)
    • 12 jumps || 7.3 in (+8 pts)
    • not YAYOG, but my own linear periodization idea for box jumps, done as one long set, starting by jumping to the 4th step on the stairs a set # of times, then same on next step down, etc.
  • Wall Handstand:
    • 53 sec (+18 pts)
    • handstand basic training
  • Plank:
    • 22 sec (+7 pts)
    • plank-a-day – RKC plank
  • Walked up the stairs (in lieu of the elevator):
    • 40 floors (+80 pts)
    • I feel like I should get at least half credit for climbing DOWN 40 floors before turning around and climbing UP those same floors…

Day 8/70

Jorahearned 491 points for:

  • Decline Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – feet elevated to 22″
  • Dips – Triceps Version:
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 3 reps (+10 pts)
    • 4 reps (+14 pts)
    • 5 reps (+18 pts)
    • 4 reps (+14 pts)
    • 3 reps (+10 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG: W2/D1 Ladders – Dips in the stair-climber! Making use of an old and mostly broken stair-climber machine by doing dips on the handles.
  • Standing Kettlebell Military Press:
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 4 reps (+16 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • YAYOG: W2/D1 Ladders – I think this is the right way to track this; I had a 35 lb KB in each hand and did them together.
  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – Wow, doing this right after the KB press was VERY hard.
  • Incline Push-Up:
    • 1 reps (+1 pts)
    • 2 reps (+1 pts)
    • 3 reps (+1 pts)
    • 4 reps (+1 pts)
    • 5 reps (+1 pts)
    • 6 reps (+1 pts)
    • 5 reps (+1 pts)
    • 4 reps (+1 pts)
    • 3 reps (+1 pts)
    • 2 reps (+1 pts)
    • 1 reps (+1 pts)
    • YAYOG: W2/D1 Ladders – Using this to track Shove Offs, kind of a bouncing incline push-up
  • Wall Handstand:
    • 33 sec (+11 pts)
    • YAYOG: Basic training for handstands.

Settling on my next 9 weeks plan

I finally decided to just follow a slightly-modified 1st Class program from the book. I set out the first six weeks in a document so that I wouldn’t have to cart the book around with me so much. I spilled coffee on it last week, which didn’t help its appearance any.

I’m still narrowing down my goals (I know, that’s pretty bad a full week into a 10-week program) but at the moment they are:

  • Weight: get to 178 (four pounds from here)
  • Strength and endurance: I want to be able to do 50 push-ups in a single set, 10 pull-ups in a single set, a 3-minute handstand hold (supported with my feet against the wall), and I want to get to my 10-minute plank goal.
  • Speed: I want to move my 5.5km course speed from 39 minutes to 36 minutes (this would be about an 8% improvement. Probably too ambitious, but what the heck, right?)
  • Plyometrics: I want to learn the Depth Jump and be able to do a 10-rep set off of a 12″ platform
  • Flexibility: I’d like to be able to put my palms flat on the floor

Day 7/70

 Jorah earned 903 points for:

  • Burpee:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 6 reps (+13 pts)
    • 7 reps (+15 pts)
    • 4 reps (+9 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 6 reps (+13 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • Decided to combine my first Easy Gleason workout with my first attempt at Burpees. Someone call for help if I’m not back in an hour… [[ well, I did survive. ow. ow. ow. ]]
  • Side Plank:
    • 82 sec (+57 pts)
    • Still feeling a little queasy after those Burpees. I am going to take a break until my stomach calms down. My energy level today is flat on the floor. My body feels like my bones are made of lead.
  • Plank:
    • 456 sec (+100 pts)
    • Weekly personal record attempt. [[ well, i gave it everything I had, but that 8-minute mark is still safe. ]] [[[ omfsm, I can’t believe this got a gold star… by one freaking second ]]]
  • Dumbbell Flyes:
    • 35 lb x 5 reps (+8 pts)
    • questing
  • Dumbbell Bicep Curl:
    • 35 lb x 5 reps (+12 pts)
    • questing
  • Decline Push-Up:
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • “Playing Card” workout from YAYOG (lesson learned; use Let Me Ins, not Wide Grip Pull Ups for the “pull” section!)
  • Dips – Triceps Version:
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • “Playing Card” workout from YAYOG
  • Push-Up:
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Mountain Climbers:
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Pull-Up:
    • 5 reps (+27 pts)
    • 5 reps (+27 pts)
    • 3.5 reps (+17 pts)
    • 4 reps (+20 pts)
    • “Playing Card” workout from YAYOG
  • Wide-Grip Pull-Up:
    • 2 reps (+9 pts)
    • 2 reps (+9 pts)
    • “Playing Card” workout from YAYOG
  • Chin-Up:
    • 7 reps (+40 pts)
    • 7 reps (+40 pts)
    • 7 reps (+40 pts)
    • 3.5 reps (+16 pts)
    • “Playing Card” workout from YAYOG
  • Flat Straight Leg Raise:
    • 8 reps (+5 pts)
    • “Playing Card” workout from YAYOG (Iron Cross)
  • Bicycle (abs):
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Parallel-Grip Pull-Up:
    • 2 reps (+9 pts)
    • 2 reps (+9 pts)
    • “Playing Card” workout from YAYOG
  • V-Up:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+6 pts)
    • “Playing Card” workout from YAYOG (used these to fill in on the missing Iron Cross and Bicycles that I. Could. Not. Do.
  • Russian Twist:
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Jump Squat:
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • “Playing Card” workout from YAYOG
  • Body Weight Bulgarian Split Squat:
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • “Playing Card” workout from YAYOG
  • Body Weight Squat:
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • “Playing Card” workout from YAYOG
  • Walked up the stairs (in lieu of the elevator):
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • Up and down the stairs moving between workout ‘stations’ in my house

Weight: 182.5

Day 2/70

Jorah earned 678 points for:

  • Side Plank:
    • 80 sec (+55 pts)
    • Just letting my abs know I’m serious.
  • Plank:
    • 17 sec (+5 pts)
    • 19 sec (+6 pts)
    • 18 sec (+6 pts)
    • 14 sec (+4 pts)
    • 61 sec (+21 pts)
    • 298 sec (+100 pts)
    • 1-4 are RKC planks, # 5 is YAYOG ‘knee up’ variant, #6 is a maintenance plank (yikes! what the heck was that???).
  • Body Weight Lunge:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • 6 reps (+7 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Back lunges w/3-sec hold at bottom
  • One-Leg Romanian Deadlift:
    • 2 reps (+2 pts)
    • 4 reps (+5 pts)
    • 6 reps (+9 pts)
    • 8 reps (+13 pts)
    • 6 reps (+9 pts)
    • YAYOG Custom – W1/D2 – Ladders: RDLs on pillow, 1-sec hold at bottom. Trying to improve form rather than go for high reps.
  • Dumbbell Squat:
    • 17 lb x 1 reps (+10 pts)
    • 17 lb x 2 reps (+10 pts)
    • 17 lb x 3 reps (+11 pts)
    • 17 lb x 4 reps (+11 pts)
    • 17 lb x 5 reps (+11 pts)
    • 17 lb x 4 reps (+11 pts)
    • 17 lb x 3 reps (+11 pts)
    • 17 lb x 2 reps (+10 pts)
    • 17 lb x 1 reps (+10 pts)
    • YAYOG Custom – W1/D2 – Ladders: These were wall squats, done to force myself into proper hip flex. The 35 lb KB helped stop me from falling over backward.
  • Hyperextension:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Swimmers. My lower back hates these things.
  • Glute Kickback:
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 6 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Bam Bams. Not sure of a better way to track these. Lie with torso on platform, feet on floor, spread wide. Raise feet as high as possible while bringing heels together in controlled manner, then return feet to floor.
  • Jump Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Toyotas w/ 3-sec hold (I must be making progress; I can now walk back up the stairs after these SOBs)
  • Cycling:
    • 0:40:31 || 6.6 mi (+109 pts)
    • Casual ride through nearby neighborhoods

Weight 183

Day 1/70

My modified YAYOG program

 

Jorah earned 750 points for:

  • Plank:
    • 17 sec (+5 pts)
    • 19 sec (+6 pts)
    • 18 sec (+6 pts)
    • 21 sec (+7 pts)
    • 69 sec (+24 pts)
    • 321 sec (+100 pts)
    • First 4 are RKC planks, #5 is knee-ups, #6 is maintenance plank (clearly, I need a day off from planks)
  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • 6 reps (+9 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 12 reps (+18 pts)
    • 12 reps (+18 pts)
    • YAYOG Custom: W1/D1: Ladders. Push-ups w/2-sec hold at top and bottom. Last 2 sets just messing around waiting for the microwave to heat my lunch.
  • Let Me Ins:
    • 1 reps (+2 pts)
    • 2 reps (+2 pts)
    • 3 reps (+2 pts)
    • 4 reps (+2 pts)
    • 5 reps (+2 pts)
    • 6 reps (+2 pts)
    • 7 reps (+2 pts)
    • 6 reps (+2 pts)
    • 5 reps (+2 pts)
    • 4 reps (+2 pts)
    • 3 reps (+2 pts)
    • 2 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG Custom: W1/D1: Ladders. LMI done slowly
  • Dips – Triceps Version:
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 3 reps (+10 pts)
    • 4 reps (+14 pts)
    • 3 reps (+10 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG Custom: W1/D1: Ladders. Bar Stool Dips
  • Body Weight Inverted Row (Let Me Ups):
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+8 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom: W1/D1: Ladders.
  • Standing Kettlebell Military Press:
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • Ladders. I’m temporarily using these in replacement for YAYOG military press, which is messing with my deltoids or something on my shoulder
  • One-Arm Dumbbell Row:
    • 35 lb x 10 reps (+17 pts)
    • 35 lb x 10 reps (+17 pts)
    • Just messing around with the new KB
  • Pull-Up:
    • 1 reps (+3 pts)
    • 2 reps (+8 pts)
    • 3 reps (+14 pts)
    • 4 reps (+20 pts)
    • 3 reps (+14 pts)
    • 2 reps (+8 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • YAYOG Custom: W1/D1: Ladders.

Weight: 182 (!!)

Day 70/70: On Target?

10-week progress
Progress... and a baseline for future progress

Yesterday was the final day of my 10-week “You Are Your Own Gym” fitness program. When I started out back in early November, 2011, I set down my goals. Today it’s time to see how I did.

  1. Weight: I hit my ‘near’ goal of being below 183.5, as my scale registered 182 this morning. The thing that finally moved me below 185 seemed to be reducing my bread intake. I’m going to experiment for the next two weeks by removing as many grain products as I can and see if I can get to my end goal of 178 pounds.
  2. Strength & Endurance: I wanted to complete the 10-week program, and I have done that! I don’t think I missed more than two days in a row at any point in the 10-week program. I missed my target of being able to complete 50 good-form push-ups; however I did accomplish 100 push-ups during a single workout recently, so I’m not too displeased. I’ve restarted the “Hundred Push Ups” program and I’m progressing slowly toward that goal. I didn’t include any leg strength goals, but I have gone from only being able to do a few body-weight squats to doing my first pistol-style squats (two per side) a couple of weeks ago. Still a long way to go here.
  3. Speed: I wanted to run a 5 kilometer course in less than 39 minutes. I achieved that a few weeks ago and duplicated the speed several times, so… hooray for me!
  4. Flexibility: I’ve made real (albeit slow) progress here. I can touch my toes now, and my leg flexibility is increasing. I can now sit on the floor with the soles of my feet touching, heels tucked in, and not be in pain. I’d guess that I’ve doubled my leg suppleness, and I’m going to keep working on this. My leg stiffness was getting bad enough to limit my movement rather much.

In all, I’m pleased with my progress. Now I have to figure out my next fitness goals. I know they will include a 10-minute plank, improved 1-leg squats, and better run times. More later on this after I’ve thought it through.

Day 69/70

Jorah earned 1250 points for:

  • Side Plank:
    • 70 sec (+49 pts)
    • 40 sec (+28 pts)
    • Note: I still hate side planks.
  • Plank:
    • 22 sec (+7 pts)
    • 17 sec (+5 pts)
    • 23 sec (+8 pts)
    • 16 sec (+5 pts)
    • 44 sec (+15 pts)
    • 50 sec (+17 pts)
    • 45 sec (+15 pts)
    • 30 sec (+10 pts)
    • 455 sec (+100 pts)
    • 1st 4 are RKC planks, next 3 are Mark Lauren knee-up, #8 is S&M plank, final is PR attempt
  • Russian Twist:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
  • Bicycle (abs):
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W10/D4, Ladders
  • Hyperextension:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 7 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W10/D4, Ladders (Hypers w/hands under chin followed by Swimmers)
  • Flat Straight Leg Raise:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W10/D4, Ladders: Using these to track Hello Darlings
  • Crunch:
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • Using this to track YAYOG crunch-ups
  • Body Weight Inverted Row (Let Me Ups):
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • YAYOG: W10/D5 – 20-minute Stappers (knees bent per book instructions)
  • Body Weight Lunge:
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • YAYOG: W10/D5 – 20-minute Stappers – Side lunges, [[ done plyometric style, as I understand the term right now, anyway ]]
  • Push-Up:
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 17 reps (+25 pts)
    • YAYOG: W10/D5 – 20-minute Stappers (final set just messing around at the end of the workout)
  • Dumbbell Bench Press:
    • 35 lb x 10 reps (+38 pts)
    • Trying out the new kettlebells
  • One-Arm Dumbbell Row:
    • 35 lb x 10 reps (+17 pts)
    • 35 lb x 10 reps (+17 pts)
    • 35 lb x 10 reps (+17 pts)
    • Trying out the new kettlebells
  • Machine Bench Press:
    • 210 lb x 10 reps (+70 pts)
    • Just messing around, wanted to see what I could do.
  • Body Weight Squat:
    • 27 reps (+17 pts)
    • 34 reps (+22 pts)
    • 27 reps (+17 pts)
    • 27 reps (+17 pts)
    • 35 reps (+22 pts)
    • 200 squats program: W4/D2. Okay, I think that’s enough of that for today.

 

Weight: 184

Day 67/70

Jorah earned 367 points for:

  • Body Weight Inverted Row (Let Me Ups):
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 5 reps (+8 pts)
    • 6 reps (+9 pts)
    • 7 reps (+11 pts)
    • 4 reps (+6 pts)
    • 6 reps (+9 pts)
    • YAYOG W10/D3 Tabatas, 20 seconds workout, 10 seconds rest, 8 sets. [[ tabata fail: I forgot how hard these were and did too many at the start. Last two sets w/knees bent. Form: horrible ]]
  • Let Me Ins:
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • YAYOG W10/D3 Tabatas, 20 seconds workout, 10 seconds rest, 8 sets.
  • Body Weight Squat:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • YAYOG W10/D3 Tabatas, 20 seconds workout, 10 seconds rest, 8 sets.
  • Plank:
    • 0 sec (+2 pts)
    • No plank-a-day today, resting core for personal record attempt on Friday.
  • Body Weight Close Squat:
    • 24 reps (+18 pts)
    • 30 reps (+22 pts)
    • 22 reps (+16 pts)
    • 36 reps (+27 pts)
    • 200 squats challenge, W4/D1, done intermixed with the 100 push ups challenge, W4/D2
  • Push-Up:
    • 20 reps (+30 pts)
    • 18 reps (+27 pts)
    • 10 reps (+15 pts)
    • 12 reps (+18 pts)
    • 100 push ups challenge, W4/D2; done intermixed with the 200 squats challenge, W4/D1. [[ looks like I’m going to have to back down to week 2 on the push-ups. On target with squats ]]
  • Pull-Up:
    • 4 reps (+20 pts)
    • 2 reps (+8 pts)
    • Just done to ’round out’ a good Pull workout day.
  • Chin-Up:
    • 4 reps (+19 pts)
    • 2.5 reps (+10 pts)
    • Just done to ’round out’ a good Pull workout day.