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)
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    • 6 sec (+4 pts)
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    • 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.