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

Day 21/70: Legs

 Jorah earned 525 points for:

  • Plank:
    • 30 sec (+10 pts)
    • 62 sec (+21 pts)
    • 128 sec (+44 pts)
    • 87 sec (+30 pts)
    • 81 sec (+28 pts)
    • 56 sec (+19 pts)
    • Daily plank for the Plank More Than 10 Minutes group. Note: it is easier to track plank times accurately if you actually start the timer. Oops! Didn’t realize today’s actually a plank day for me. Doing three more to keep it honest.
  • Body Weight Bulgarian Split Squat:
    • 9 reps (+10 pts)
    • 9 reps (+10 pts)
    • 12 reps (+14 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.
  • Body Weight Lunge:
    • 9 reps (+11 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • YAYOG: Alternating side lunges with 6 second hold at bottom. Last set, I added 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. Switching from recording these as burpees based on a discussion on the YAYOG group.
  • Romanian Deadlift:
    • 46 lb x 6 reps (+17 pts)
    • 46 lb x 7 reps (+17 pts)
    • 46 lb x 7 reps (+17 pts)
    • YAYOG: Alternating one-legged Romanian Dead Lifts. Standing on a pillow to increase supporting muscle engagement and balance
  • Box Jumps:
    • 12 jumps || 22 in (+32 pts)
    • 14 jumps || 22 in (+38 pts)
    • 16 jumps || 22 in (+45 pts)
  • Side Plank:
    • 42 sec (+29 pts)
    • 38 sec (+26 pts)
    • 33 sec (+23 pts)
    • all planks this week done on a 3-minute cycle, starting the next plank 3 minutes after starting the first plank.
  • Jump Rope:
    • 0:01:35 (+7 pts)
    • 0:01:07 (+5 pts)
  • Rocking Standing Calf Raise:
    • 0 lb x 20 reps (+5 pts)
    • 10 lb x 20 reps (+5 pts)
    • 10 lb x 20 reps (+5 pts)
    • Done very slowly, with a 1-second hold at each end of the movement.
Weight: 186.5

Day 20/70: Push

earned 516 points for:

  • Push-Up:
    • 19 reps (+28 pts)
    • 9 reps (+13 pts)
    • 9 reps (+13 pts)
    • 7 reps (+10 pts)
    • YAYOG: 1st Class program, Week 3, Day 1 (cycling back through): Push. 3 sets per exercise, 3 minute sets, no rests between exercises. I have to get to work early, so I’ll be finishing the outdoor portions of today’s workout after I get home (Farmer’s Walk and my jog)
  • Decline Push-Up:
    • 10 reps (+15 pts)
    • 7 reps (+10 pts)
    • 6 reps (+9 pts)
    • 12 reps (+18 pts)
    • 9 reps (+13 pts)
    • Declines done off of a 29 inch stability ball. Barely made 7 & 6 on those last two sets.
  • Standing Military Press:
    • 47 lb x 5 reps (+19 pts)
    • 47 lb x 5 reps (+19 pts)
    • 47 lb x 5 reps (+19 pts)
    • YAYOG Military Press, 1/4 body weight. Top of my left shoulder doesn’t like this one. Neither does the right base of my neck. Must be careful, that bad disc….
  • Close Grip Push-Up:
    • 5 reps (+8 pts)
    • 5 reps (+8 pts)
    • 5 reps (+8 pts)
    • These are hard!
  • Dips – Triceps Version:
    • 4 reps (+15 pts)
    • 4 reps (+15 pts)
    • 3 reps (+10 pts)
    • I have to figure out something better for these. My knees hit the floor when I use the bar stools.
  • Walked up the stairs (in lieu of the elevator):
    • 15 floors (+30 pts)
    • Took a few minutes during lunch to climb from the 27th to the 42nd floor of my office tower. Ouch. I clearly need to do this a LOT more often.
  • Dumbbell Bicep Curl:
    • 35 lb x 5 reps (+12 pts)
    • Bought a 35 lb bucket of cat litter. Did curls while waiting for my sandwich… 😉
  • Walking:
    • 0:14:14 || 1.1 mi (+55 pts)
  • Running:
    • 0:28:30 || 2.3 mi (+169 pts)
    • This jog was not to be. Late lunch caused belly discomfort, and my timer reset itself to zero.
Weight: 187

Day 19/70: Core

Jorah earned 850 points for:

  • Jump Rope:
    • 0:01:00 (+5 pts)
    • 0:00:40 (+5 pts)
    • I’m much better at this with no shoes on.
  • Jumping Jacks:
    • 55 jumping jacks (+16 pts)
    • 36 jumping jacks (+10 pts)
  • Farmer’s Walk:
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
    • 180′ 0″ || 68.5 lb (+48 pts)
  • Leg Lift:
    • 0 lb x 9 reps (+5 pts)
    • 0 lb x 10 reps (+5 pts)
    • 0 lb x 8 reps (+5 pts)
    • I’m putting 0 pounds for this as I’m barefoot, no added weight. Okay, those really got my attention.
  • Superman:
    • 28 sec (+5 pts)
    • 25 sec (+5 pts)
    • 23 sec (+4 pts)
    • 37 sec (+7 pts)
    • 30 sec (+6 pts)
    • 24 sec (+4 pts)
    • 18 sec (+4 pts)
    • 35 sec (+7 pts)
    • 22 sec (+4 pts)
    • 54 sec (+10 pts)
    • 37 sec (+7 pts)
    • 48 sec (+9 pts)
    • 23 sec (+4 pts)
    • 42 sec (+8 pts)
    • Last 5 sets were YAYOG hyperextensions with hands under chin.
  • Bicycle (abs):
    • 14 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • Ouch. Ouch. Ouch.
  • Russian Twist:
    • 17 reps (+8 pts)
    • 6 reps (+5 pts)
    • 6 reps (+5 pts)
    • 10 reps (+5 pts)
    • 5 reps (+5 pts)
    • 5 reps (+5 pts)
    • 12 reps (+6 pts)
    • Sets 2-6 were done holding a basketball between my feet.
  • Side Plank:
    • 40 sec (+28 pts)
    • 34 sec (+23 pts)
    • 28 sec (+19 pts)
    • These are actually YAYOG hip ups; I am trying them to relieve the boredom. Seconds are “per side,” of course. I did 10+ hip-ups per side, for a total of more than 60.
  • Plank:
    • 134 sec (+46 pts)
    • 32 sec (+11 pts)
    • 42 sec (+14 pts)
    • Pretty happy with what I think will be another gold star. These were done on a 3-minute cycle, starting the next plank right at the 3-minute mark. Same with the side planks.
  • Hanging Straight Leg Raise:
    • 3 reps (+5 pts)
    • My legs were not straight, I know, but I did get my thighs well above parallel with the ground. 2-second hold on each of these.
  • Running:
    • 0:43:50 || 5.5 km (+260 pts)
    • I think the zombies would have caught me today.
  • Walking:
    • 0:16:05 || 1.8 km (+48 pts)
Weight: 186.5

“Love yourself just as you are”

I spent a large portion of my adult life as part of the ‘new age’ community. One common idea you’ll hear is that “you need to accept yourself and love yourself as you are.” I am pretty sure that I ‘get’ the underlying concept here, but in practice this leads to people trying to feel fine about themselves even if they are not “where they want to be” physically.

Well, at the risk of offending my positive-thinking former companions, I don’t accept myself as I am. I don’t like being out of shape and overweight. I’ve spent 16 years getting more and more flabby. I’m not putting up with my own lazy attitudes any longer. I’m going to change. I know that it’s hard work, but you know something?

I’d spent also spent a good portion of my adult life working really hard. Hard work doesn’t faze me.

Day 18/70: a Pull Day and 1/4 of the way to my 10-week goal

Jorah earned 429 points for:

  • Push-Up:
    • 23 reps (+34 pts)
    • This being my 25% mark on my 10-week program, I decided to check my push-ups total to see how I’m progressing toward one of my goals… 50 consecutive push-ups. 23? That’s not good. I have not progressed at all. 🙁
  • Pull-Up:
    • 4 reps (+21 pts)
    • 4 reps (+21 pts)
    • 3 reps (+14 pts)
    • YAYOG Intervals: Week 3, Day 3
  • Weighted Inverted Row (Let Me Ups):
    • 47 lb x 8 reps (+32 pts)
    • 47 lb x 8 reps (+32 pts)
    • 47 lb x 7 reps (+31 pts)
  • Dumbbell Bicep Curl:
    • 18.3 lb x 5 reps (+6 pts)
    • 25 lb x 4 reps (+8 pts)
    • 25 lb x 3 reps (+8 pts)
    • First set done with a Butterball Premium Frozen Turkey as I brought it up from the big freezer. Happy Thanksgiving! (other two sets were YAYOG towel curls, max effort.) Note: these last two sets brought me to sweating, shaking, arm-trembling exhaustion…
  • Let Me Ins:
    • 9 reps (+41 pts)
    • 12 reps (+59 pts)
    • 10 reps (+47 pts)
  • Chin-Up:
    • 6 reps (+34 pts)
    • 5 reps (+27 pts)
    • 3 reps (+14 pts)
    • I wonder why close intervals do more for you than more reps spread over the course of an hour?
Weight: 188

Day 16/70

Today is Legs day!

 

Jorah earned 489 points for:

  • Body Weight Bulgarian Split Squat:
    • 12 reps (+14 pts)
    • 9 reps (+10 pts)
    • 8 reps (+9 pts)
    • These things are royal BASTARDS.
  • Body Weight Lunge:
    • 12 reps (+15 pts)
    • 9 reps (+11 pts)
    • 9 reps (+11 pts)
    • YAYOG: Alternating side lunges with 6 second hold at bottom.
  • Burpee:
    • 12 reps (+27 pts)
    • 12 reps (+27 pts)
    • 11 reps (+24 pts)
    • YAYOG: toyotas. Interval sets of 6-12 on a 3-minute cycle. OMFSM. I haven’t wanted anything to be DONE as much in a while.
  • Romanian Deadlift:
    • 46 lb x 6 reps (+17 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
  • Box Jumps:
    • 12 jumps || 22 in (+32 pts)
    • 18 jumps || 22 in (+52 pts)
    • 12 jumps || 22 in (+32 pts)
  • Plank:
    • 102 sec (+35 pts)
    • 55 sec (+19 pts)
    • 45 sec (+15 pts)
  • Side Plank:
    • 43 sec (+30 pts)
    • 31 sec (+21 pts)
    • 30 sec (+21 pts)
    • Don’t side planks EVER get any easier?
  • Seated Glute Stretch:
    • 90 sec (+7 pts)
    • 72 sec (+5 pts)
    • 75 sec (+6 pts)
    • Actually a ball bridge or reverse plank with feet on stability ball. 30 second rest between sessions.
  • Jump Rope:
    • 0:01:12 (+5 pts)
    • 0:01:12 (+5 pts)
    • 0:00:36 (+5 pts)
    • hadn’t done this one in a while. I’m better at not hitting my feet. All the other jumping I’m doing must be helping my jump height on these.
Weight: 187