Day 25/70: Legs

Jorah earned 361 points for:

  • Plank:
    • 30 sec (+10 pts)
    • 120 sec (+42 pts)
    • 110 sec (+38 pts)
    • Very disappointing… I was trying, as is my new goal, to get a P.R. on my first plank. When I felt my back starting to really ache, I checked my watch, only to discover that once again I had hit the reset button, not the start-timer button. 🙁 I’m putting 30 seconds for that one.
  • Body Weight Bulgarian Split Squat:
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 7 reps (+8 pts)
    • YAYOG Bulgarian Split Squat with 3-second pause at bottom. Count is per-side; if I show 9, that was 9 per side in that set.
  • Dumbbell Lunges:
    • 5 lb x 8 reps (+5 pts)
    • 5 lb x 6 reps (+5 pts)
    • 5 lb x 6 reps (+5 pts)
    • YAYOG: Alternating side lunges with 6 second hold at bottom. I’m using two 5-lb dumbbells to help me learn the form.
  • Jump Squat:
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • YAYOG: toyotas. Interval sets of 6-12 on a 3-minute cycle. (yay! I finally touched the underside of my deck with the ends of my fingers… gotta measure that height)
  • Jump Rope:
    • 0:01:05 (+5 pts)
    • 0:00:54 (+5 pts)
    • 0:00:37 (+5 pts)
    • 34 F is too cool for bare feet. brrr
  • Box Jumps:
    • 18 jumps || 22 in (+52 pts)
    • 12 jumps || 30 in (+46 pts)
    • 8 jumps || 30 in (+28 pts)
    • New high jump for me! fourth step on my stairway….
  • Romanian Deadlift:
    • 46 lb x 8 reps (+18 pts)
    • 46 lb x 6 reps (+17 pts)
    • 46 lb x 6 reps (+17 pts)
    • YAYOG: Alternating one-legged Romanian Dead Lifts. Standing on a pillow to increase supporting muscle engagement and balance.
Weight: 184.5

Day 24/70: Push

Jorah earned 345 points for:

  • Plank:
    • 163 sec (+57 pts)
    • 67 sec (+23 pts)
    • 49 sec (+17 pts)
    • 73 sec (+25 pts)
    • Plank-a-day. Trying for 3 minutes or at least to do a P.R. (no 3 minute today… lower back still very sore from kayak trip on Sunday). <<<end of workout>>> What the heck, I’ll do one more.
  • Decline Push-Up:
    • 11 reps (+16 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • 3-minute cycle, 3 sets of each exercise, YAYOG W4D1 – Declines done with feet on a large stability ball… 75cm
  • Standing Military Press:
    • 47 lb x 6 reps (+19 pts)
    • 47 lb x 5 reps (+19 pts)
    • 47 lb x 5 reps (+19 pts)
    • YAYOG military press, 1/4 body weight. These are really hard on my neck and shoulders. I _must_ do shoulder stretches!
  • Close Grip Push-Up:
    • 6 reps (+9 pts)
    • 7 reps (+11 pts)
    • 8 reps (+12 pts)
    • First set done with hands on single basketball to create unstable surface.
  • Dips – Triceps Version:
    • 5 reps (+19 pts)
    • 4 reps (+15 pts)
    • 4 reps (+15 pts)
    • Bar-stool dips!
  • Push-Up:
    • 13 reps (+19 pts)
    • 6 reps (+9 pts)
    • 5 reps (+7 pts)
    • 10 reps (+15 pts)
    • First three sets done in cycle, Second set done with one hand on each basketball for unstable surface Final set done as a fare-thee-well after my final plank
Weight: 187