Day 55/70 dubbed “The Workout of the Beast”

Jorah earned 666 points for:

  • Plank:
    • 251 sec (+87 pts)
    • plank-a-day
  • Running:
    • 0:12:31 || 1.1 mi (+78 pts)
    • Pre-fatigue warm-up run
  • Body Weight Inverted Row (Let Me Ups):
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • YAYOG 1st Class program, Week 8, Day 5, Stappers: Repeat as many cycles of the given exercises and reps as you can in 20 min., no rest. These LMU done with knees bent.
  • 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)
    • 15 reps (+18 pts)
    • YAYOG Alternating Side Lunge (YAYOG W8/D5, Stappers)
  • 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)
    • 18 reps (+27 pts)
    • 12 reps (+18 pts)
    • (YAYOG W8/D5, Stappers) (last 2 sets I did just for points… I know, I know…)
  • Chin-Up:
    • 5 reps (+26 pts)
    • Prash, I think I found the culprit! These really tweaked my elbow.
  • Cycling:
    • 0:51:00 || 7.9 mi (+125 pts)
    • I was surprised by how readily I picked this up. Haven’t been on a bike in 15+ years.
  • Body Weight Close Squat:
    • 20 reps (+15 pts)
    • 24 reps (+18 pts)
  • Parallel-Grip Pull-Up:
    • 5 reps (+32 pts)
  • Bench Dip (Seated Dip):
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)

Day 54/70

Jorah earned 399 points for:

  • Plank:
    • 323 sec (+100 pts)
    • 62 sec (+21 pts)
    • “That look you have when you realize that you are cleaning the house rather than starting your workout…” (5 minutes later) …okay, I’ll celebrate after my body forgives me.
  • Mountain Climbers:
    • 30 reps (+11 pts)
    • 18 reps (+6 pts)
    • 17 reps (+6 pts)
    • Sets done 1 aftre the other with minimal rest, for my warmup.
  • Side Plank:
    • 61 sec (+42 pts)
    • 33 sec (+23 pts)
  • Leg Lift:
    • 1 lb x 10 reps (+5 pts)
    • 1 lb x 10 reps (+5 pts)
    • 1 lb x 8 reps (+5 pts)
    • YAYOG W8/D4 – Core – Interval sets: 3 sets per exercise, 6-12 reps, 3-minute timer. Hands on chest, not under butt.
  • Superman:
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
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    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • 6 sec (+4 pts)
    • Last 36 sessions were YAYOG hyper-extensions with hands under chin. I have no idea if the thing is going to accept this. I did a total of 63 with 6-sec hold
  • Bicycle (abs):
    • 12 reps (+5 pts)
    • 12 reps (+5 pts)
    • 12 reps (+5 pts)
    • YAYOG W8/D4 – Core – Interval sets: 3 sets per exercise, 6-12 reps, 3-minute timer. (my form is terrible on these; I really need to work on cleaning this up.)

Day 53/70

Jorah earned 251 points for:

  • Plank:
    • 122 sec (+42 pts)
    • plank-a-day
  • Running:
    • 0:12:25 || 1.8 km (+82 pts)
    • warm-up run
  • Pull-Up:
    • 3 reps (+14 pts)
    • 2 reps (+8 pts)
    • YAYOG, W8/D3 supersets. Push-up with LMI, then LMI w/LMU, then LMU w/LMI
  • Let Me Ins:
    • 12 reps (+5 pts)
    • 4 reps (+2 pts)
    • 11 reps (+5 pts)
    • 10 reps (+4 pts)
    • 4 reps (+2 pts)
    • 12 reps (+5 pts)
    • YAYOG supersets. 1st quickly (paired w/pull-ups) 2nd set done w/fast up, slow down & 6-sec hold, 3rd w/rev grip, two rounds of that.
  • Body Weight Inverted Row (Let Me Ups):
    • 8 reps (+12 pts)
    • 5 reps (+8 pts)
    • 7 reps (+11 pts)
    • 3 reps (+5 pts)
    • YAYOG supersets. 1st set quickly, 2nd w/rev grip and slow neg, fast positive, 2 rounds
  • Chin-Up:
    • 5 reps (+26 pts)
    • 4 reps (+20 pts)
    • Not part of today’s YAYOG workout, just that it doesn’t seem right to have a ‘pull’ workout without some chin-ups.

Day 52/70

Jorahearned 307 points for:

  • Mountain Climbers:
    • 30 reps (+11 pts)
    • 20 reps (+7 pts)
    • 14 reps (+5 pts)
    • Nasty rain and cold today. No way I’m going outside in workout clothes. Doing these as the ‘pre fatigue’ portion of the workout (idea found in ‘Corps Strength’ book)
  • Body Weight Lunge:
    • 20 reps (+25 pts)
    • 16 reps (+20 pts)
    • 12 reps (+15 pts)
    • 8 reps (+10 pts)
    • 4 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W8/D2, Ladders. 1st ladder was back lunges w/3 sec hold at bottom, 2nd ladder was side lunges. ( NOTE: doing some abbreviated ladders today, running out of time)
  • Box Jumps:
    • 10 jumps || 22 in (+25 pts)
    • 10 jumps || 14 in (+15 pts)
    • 10 jumps || 7 in (+6 pts)
    • Supposed to be doing toyotas, but there is NO way I’m doing Toyotas outside in this rain. I’m adding a 3-sec hold during the squat to mimic the Toyota workout as closely as I can. ( NOTE: adding the squat hold made these very hard)
  • One-Leg Romanian Deadlift:
    • 2 reps (+2 pts)
    • 4 reps (+5 pts)
    • 6 reps (+9 pts)
    • 8 reps (+14 pts)
    • 10 reps (+18 pts)
    • 8 reps (+14 pts)
    • YAYOG 1-leg RDLs, 1 pillow
  • Rocking Standing Calf Raise:
    • 50 lb x 10 reps (+6 pts)
    • YAYOG 1-leg calf raise, 10 each side, 3-sec hold at top. Not part of today’s workout, just done to round out the legs workout.
  • Plank:
    • 141 sec (+49 pts)
    • plank-a-day …planking while heating up my oats!

Day 51/70

Jorah earned 478 points for:

  • Plank:
    • 142 sec (+49 pts)
    • 125 sec (+43 pts)
    • Gaaah! My plank times seem to be dropping!
  • Running:
    • 0:39:11 || 5.5 km (+301 pts)
    • Trying to confirm that I have reached my ‘5.5 km in under 39 minutes’ goal… missed by a tiny bit today.
  • Incline Push-Up:
    • 10 reps (+3 pts)
    • 8 reps (+2 pts)
    • 4 reps (+1 pts)
    • 4 reps (+1 pts)
    • 4 reps (+1 pts)
    • 4 reps (+1 pts)
    • 4 reps (+1 pts)
    • 4 reps (+1 pts)
    • YAYOG W8/D1 Tabatas. 8 rounds of each exercise, 20 seconds each w/10 second rest.
  • Bench Dip (Seated Dip):
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • 3 reps (+3 pts)
    • YAYOG W8/D1 Tabatas. 8 rounds of each exercise, 20 seconds each w/10 second rest.
  • Body Weight Close Squat:
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • Anyone know why this excellent exercise only shows up under the “body weight” search and not under “squat” ?? – YAYOG W8/D1 Tabatas. 8 rounds of each exercise, 20 seconds each w/10 second rest.
  • Other Bodyweight:
    • 25 reps (+10 pts)
    • Rescued a cat from a storm drain. Difficulty: car parked over drain grate. Much elbow grease and Yankee ingenuity (plus steel bars, rope, and leverage) went into this rescue.

Day 49/70

Jorah earned 352 points for:

  • Running:
    • 0:11:30 || 1 mi (+68 pts)
    • 0:11:34 || 1 mi (+68 pts)
    • Running as a warm-up for the workout. I may do another full 5.5 K later today.
  • Body Weight Inverted Row (Let Me Ups):
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • YAYOG W7/D5, Stappers. Let Me Ups with knees bent.
  • 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)
    • YAYOG alternating side lunges
  • 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)
    • YAYOG 20-minute stappers. Do as many repetitions of the prescribed reps (cycling thru all three exercises) as possible. This was my first attempt, so I didn’t feel bad about going 2 minutes over. Gives me a solid baseline.

Day 48/70

Jorah earned 593 points for:

  • Plank:
    • 258 sec (+90 pts)
    • 60 sec (+21 pts)
    • 64 sec (+22 pts)
    • 55 sec (+19 pts)
    • 85 sec (+29 pts)
    • 4:18 …well, it’s not 5 minutes, but I’m hoping I at least get a gold star out of the attempt. 3 planks, done one after the other. 4th before starting rest of workout. Final set done at end of workout to round things out.
  • Side Plank:
    • 60 sec (+42 pts)
    • 54 sec (+37 pts)
    • 44 sec (+30 pts)
  • Russian Twist:
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 10 reps (+5 pts)
    • 8 reps (+5 pts)
    • YAYOG 1st Class program, W7/D4 Core. Tabatas (first time trying tabatas)
  • Flat Straight Leg Raise:
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • Using this to track the YAYOG flutter kicks, which are similar to this but lifting one leg at a time, alternating. I’m tracking one rep after each leg has had a turn. Heels off floor during entire set.
  • Body Weight Close Squat:
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • YAYOG W7/D4 tabatas (20 sec exercise, 10 sec rest, 8 cycles)
  • Mountain Climbers:
    • 27 reps (+10 pts)
    • 21 reps (+7 pts)
    • 20 reps (+7 pts)
    • Not part of the YAYOG plan, just me trying to get some aerobics in (they are also great core exercises, if that matters).
  • Chin-Up:
    • 5 reps (+26 pts)
    • 5 reps (+26 pts)
    • 10 reps (+66 pts)
    • Adding a few chin-ups to stay competitive in the MonkeyArms Challenge… only 12 hours to go.
  • Wide-Grip Pull-Up:
    • 2 reps (+10 pts)
    • I thought I’d try for one of the “pull” quests, but.. I’ve been overdoing these workouts this week. (and honestly, pull-ups are not yet a strong point for me)
  • Pull-Up:
    • 3 reps (+14 pts)
  • Parallel-Grip Pull-Up:
    • 3 reps (+17 pts)
    • Hey! I didn’t realize my chin-up bar had an option for parallel-grip workouts. Sweet.
  • Sitting on my Butt:
    • 5:23:17 (-6 pts)
    • For the Quest.

Day 47/70

Jorah earned 352 points for:

  • Pull-Up:
    • 7 reps || assisted || 25 lb (+27 pts)
    • 6 reps || assisted || 25 lb (+22 pts)
    • 3 reps || assisted || 25 lb (+9 pts)
    • These are “assisted” because the focus this week is on DOWN for this exercise. Instructions are to start in the up position and resist as long as possible on the neg. (about 5 sec avg.). Interval sets, 3 minutes
  • Body Weight Inverted Row (Let Me Ups):
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 5 reps (+8 pts)
    • YAYOG W7/D3, Interval sets. Each set starts at 3 minute interval. You only do 6-12 reps of each exercise, one set of each should be to failure.
  • Let Me Ins:
    • 10 reps (+4 pts)
    • 8 reps (+3 pts)
    • 9 reps (+4 pts)
    • YAYOG W7/D3, Interval sets. Fast up, 3-sec hold, slow down. Last set to failure
  • Dumbbell Bicep Curl:
    • 25 lb x 8 reps (+9 pts)
    • 25 lb x 6 reps (+9 pts)
    • 25 lb x 9 reps (+9 pts)
    • YAYOG towel curls. Arbitrarily choosing 25 so as not to overstate the workout, but I assure you that I’m working a lot harder than this weight. Last set to failure.
  • Reverse Barbell Curl:
    • 68 lb x 4 reps (+11 pts)
    • 68 lb x 3 reps (+11 pts)
    • “bucket curl,” using an old plastic bucket filled with gravel and water, palms-down (pronated) grip.This and the rest of the workout not part of the YAYOG standard. Just me, messing around.
  • Farmer’s Walk:
    • 80′ 0″ || 68.5 lb (+26 pts)
    • 80′ 0″ || 68.5 lb (+26 pts)
    • 80′ 0″ || 68.5 lb (+26 pts)
    • 16′ 0″ || 68.5 lb (+7 pts)
    • Last walk was to put the buckets away.
  • Chin-Up:
    • 4 reps (+20 pts)
    • 3 reps (+13 pts)
    • 7 reps (+41 pts)
    • 5 reps (+26 pts)
    • 2 reps (+8 pts)
    • I won’t be equaling yesterday’s chin insanity. My elbows just aren’t up to it. I do find it interesting that my biceps aren’t the things screaming at me today. Doing a 3rd (& 4th & 5th) set to keep StolenBlueBox on his toes (so to speak)
  • Dumbbell Shrug:
    • 68.5 lb x 4 reps (+15 pts)
    • No running or plank today; Resting my back for a 5-minute plank attempt on Friday, plus I have two medical appointments today, so no time for a jog around the community.

Day 46/70

Jorah earned 796 points for:

  • Plank:
    • 189 sec (+66 pts)
    • 120 sec (+42 pts)
    • Plank-a-day. As a side note, hoping to get to level 19 today.
  • Chin-Up:
    • 7 reps (+41 pts)
    • 7 reps (+41 pts)
    • 6 reps (+33 pts)
    • 6 reps (+33 pts)
    • 5 reps (+26 pts)
    • 6 reps (+33 pts)
    • 6 reps (+33 pts)
    • 5 reps (+26 pts)
    • 5 reps (+26 pts)
    • 6 reps (+33 pts)
    • Chin-ups even though this isn’t a “pull” day, as I’m competing in the pull-up/chin-up challenge in one of my groups. I’ll be adding to this count all day.
  • Body Weight One-Leg Squat:
    • 6 reps (+21 pts)
    • YAYOG W7/D2 alternating 1-leg squats. did these standing on a stool to keep my other leg out of the way. 1st part of a superset, these are done with slow neg, fast pos.
  • Jump Squat:
    • 12 reps (+9 pts)
    • 16 reps (+12 pts)
    • YAYOG toyotas, done with 6-sec hold at bottom. 2nd set done fast, no hold at bottom
  • Body Weight Lunge:
    • 6 reps (+7 pts)
    • 12 reps (+15 pts)
    • YAYOG side lunge w/6-sec hold at bottom, slow neg. fast pos. Second set is back lunges w/6-sec hold.
  • One-Leg Romanian Deadlift:
    • 11 reps (+20 pts)
    • Standing on 2 pillows to increase instability. Using the new counting method, where each “down” movement is a rep. 3-sec pause bottom. Let me admit that I did pause my workout to make coffee. We all have our priorities.
  • Box Jumps:
    • 15 jumps || 29 in (+58 pts)
    • 15 jumps || 22 in (+42 pts)
    • 15 jumps || 14 in (+24 pts)
    • 15 jumps || 7 in (+10 pts)
    • 6 jumps || 14 in (+8 pts)
    • 16 jumps || 22 in (+45 pts)
    • All 5 sets done as one long set, starting w 4th step and dropping one step per 15 jumps. 5th set was coming back up stairs, hopping 2 steps at a time. 6th set done to round out the day.
  • Body Weight Split Squat:
    • 6 reps (+5 pts)
    • 10 reps (+8 pts)
    • YAYOG splt-squat with back foot on armchair. 6-sec hold at bottom. 2nd set done to failure on right leg (left got to 12!) [ was nearly crying on the second set ]
  • Rocking Standing Calf Raise:
    • 50 lb x 10 reps (+6 pts)
    • 50 lb x 10 reps (+6 pts)
    • YAYOG 1-leg calf raise, 10 each side, 2 sets, 3-sec hold at top
  • Smith Machine Reverse Calf Raises:
    • 10 lb x 10 reps (+5 pts)
    • 10 lb x 10 reps (+5 pts)
    • YAYOG Little Piggies (reverse calf raise). 3-sec hold at top
  • Glute Kickback:
    • 5 lb x 12 reps (+5 pts)
    • 5 lb x 12 reps (+5 pts)
    • YAYOG mule kick. 10 per side, 6-sec hold at top.
  • Rear Leg Raises:
    • 6 reps (+5 pts)
    • YAYOG bam bams. first time trying these. Note: after I got thru my cancer surgery in ’96, my butt sort of vanished, distressing the ladies in my life. These should go a long way to bringing my glutes back!
  • Jump Rope:
    • 0:01:31 (+7 pts)
    • 0:00:52 (+5 pts)
  • Body Weight Close Squat:
    • 20 reps (+15 pts)
    • 20 reps (+15 pts)
    • Yay! I like these! Very easy for me, compared to regular BW squats. I’ll be adding these to my regular workout. BTW… are there now a WHOLE BUNCH more BW exercises today?

Weight: 186.5 (not much progress toward my 10 week goal [ sigh ] )

Day 45/70

Seems I’ve been forgetting to post for a few days. I’m spending the first day of my vacation working out and reading Fitocracy. I don’t feel too bad about that, but the house isn’t getting any cleaner.

Jorah earned 718 points for:

  • Close Grip Push-Up:
    • 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)
    • 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)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • Using this for YAYOG “Chinese” push-up. W7/D1 Ladders. (W7-10 is Undulating Block, mixing up a bunch of different periodization techniques. Final sets were done w/hands on bball for instability… to failure
  • 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)
    • 10 reps (+15 pts)
    • When I’m thinking about how much better I look and feel (late at night) I often forget about how freaking hard I’ve worked to get here. Nothing like a ladder set of push-ups to refresh my memory. These were done for good form, slowly and with 2-sec hold at bottom.
  • Bench Dip (Seated Dip):
    • 1 reps (+2 pts)
    • 2 reps (+2 pts)
    • 3 reps (+3 pts)
    • 4 reps (+4 pts)
    • 3 reps (+3 pts)
    • 2 reps (+2 pts)
    • 1 reps (+2 pts)
    • Being careful with these… tiny bit of nerve discomfort along the outer edge of my upper arm is triggering alarm bells in my head.
  • Chin-Up:
    • 5 reps (+26 pts)
    • 6 reps (+33 pts)
    • 5 reps (+26 pts)
    • 5 reps (+26 pts)
    • Some chins for the “I pick myself up” group challenge.
  • Running:
    • 0:40:25 || 5.5 km (+289 pts)
    • Usual jog/walk
  • Plank:
    • 90 sec (+31 pts)
    • 56 sec (+19 pts)
    • Plank-a-day. Doing these at the end of the workout doesn’t help with the time.

Weight: 186