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