Day 42/70

Jorah earned 671 points for:

  • Plank:
    • 121 sec (+42 pts)
    • 99 sec (+34 pts)
    • 109 sec (+38 pts)
    • plank-a-day, not part of the YAYOG program
  • Pull-Up:
    • 4 reps (+21 pts)
    • YAYOG 1st Class – W6/D3 “Pull” – Pull-ups done with fast up/slow down, 3-sec hold at top.
  • Let Me Ins:
    • 12 reps (+5 pts)
    • 6 reps (+2 pts)
    • 12 reps (+5 pts)
    • YAYOG W6/D3 – 1st set of done as quickly as possible while maintaining good form. 2nd set w/6-sec contraction at top slow negatives, last done w/rev grip
  • Body Weight Inverted Row (Let Me Ups):
    • 5 reps (+8 pts)
    • 6 reps (+9 pts)
    • 5 reps (+8 pts)
    • Fast up/slow down 3-sec hold, then rev. grip and feet elevated, then regular grip, quickly.
  • Dumbbell Bicep Curl:
    • 25 lb x 7 reps (+9 pts)
    • 25 lb x 7 reps (+9 pts)
    • YAYOG towel curls. Doing these with low weight as I’ve no way to measure what I’m doing. They are VERY hard. Almost like isometric curls, but I do move my arms, lifting my foot slowly.
  • Reverse Barbell Curl:
    • 68 lb x 7 reps (+12 pts)
    • 68 lb x 5 reps (+11 pts)
    • Much better description of my “bucket curl,” using an old plastic bucket filled with gravel and water, palms-down (pronated) grip.
  • Farmer’s Walk:
    • 80′ 0″ || 68.5 lb (+26 pts)
    • 80′ 0″ || 68.5 lb (+26 pts)
    • 80′ 0″ || 68.5 lb (+26 pts)
    • I’ve moved my Farmer’s Walk to the back of my townhouse… fewer eyes to see me, plus it’s uneven ground! Much more farm-like. 🙂
  • Chin-Up:
    • 4 reps (+20 pts)
    • 3 reps (+13 pts)
    • fast up, 3-second hold, excruciatingly slow down.
  • Dumbbell Shrug:
    • 68.5 lb x 3 reps (+15 pts)
    • 68.5 lb x 3 reps (+15 pts)
    • Making good use of these two old cat litter buckets!
  • Running:
    • 0:03:00 || 0.2 mi (+7 pts) Warmup
    • 0:38:19 || 5.5 km (+310 pts) This is well under my goal of 39 minutes for a 5k distance, and my second run at 39 or under. Very pleased about this.

Weight: 186.5 when I got up; was down to 185.5 after the run, probably due to need to re-hydrate.

Day 41/70: Legs

 Jorah earned 353 points for:

  • Plank:
    • 60 sec (+21 pts)
    • 180 sec (+62 pts)
    • plank-a-day (working to overcome my inertia again today)
  • Body Weight One-Leg Squat:
    • 6 reps (+21 pts)
    • slow-down/fast up. YAYOG W6/D2. Learning these. Much better than last time. I stood on a stool to let my other leg get out of the way. 6 each side. No assist from arms.
  • Jump Squat:
    • 10 reps (+7 pts)
    • 5 reps (+5 pts)
    • Toyotas with 6-sec hold at bottom. 1-minute rest between sets.
  • Body Weight Lunge:
    • 10 reps (+12 pts)
    • 10 reps (+12 pts)
    • Side lunges w/6-sec hold at bottom. 10 per side. 2nd set were back lunges w/6-sec hold.
  • 1-leg Romanian Deadlift:
    • 5 reps (+7 pts)
    • YAYOG 1-leg RDL on pillow. 5 per side, 3-sec hold at bottom. I’m still tracking these the YAYOG way, with 1 rep = 2 hands, 2 holds.
  • Box Jumps:
    • 15 jumps || 30 in (+61 pts)
    • 20 jumps || 24 in (+66 pts)
    • 12 jumps || 15 in (+20 pts)
    • Last set done as fast as possible
  • 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
  • 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
  • Mountain Climbers:
    • 28 reps (+10 pts)
    • 16 reps (+6 pts)
  • Glute Kickback:
    • 5 lb x 10 reps (+5 pts)
    • YAYOG mule kick. 10 per side, 6-sec hold at top.
  • Body Weight Squat:
    • 10 reps (+6 pts)
    • 6-sec holds at bottom. Just rounding out the day….
  • Jump Rope:
    • 0:01:00 (+5 pts)
    • 0:01:00 (+5 pts)

Weight: 185.5

Day 40/70: Push

Jorah earned 191 points for:

  • Plank:
    • 150 sec (+52 pts)
    • plank-a-day
  • Decline Push-Up:
    • 6 reps (+9 pts)
    • I do NOT want to work out today… Declines done off of a large stability ball, w 3-sec holds at bottom.
  • Shove Offs:
    • 18 reps (+27 pts)
    • …done off of 3rd step on stairway, standing about 3′ back.
  • Standing Military Press:
    • 61 lb x 10 reps (+28 pts)
    • YAYOG decline military press (“A-Frame” style). Done with feet on bottom stairstep 3-sec hold at bottom, slow negs/fast pos
  • Lying Rear Delt Raise:
    • 5 lb x 10 reps (+5 pts)
    • YAYOG thumbs-up w/ 3-sec holds
  • Close Grip Push-Up:
    • 6 reps (+9 pts)
    • Decline close grip push-up done with feet on a 29″ stab ball. Elbow is not happy.
  • Dips – Triceps Version:
    • 6 reps (+23 pts)
    • Bar-stool dips! (No, not the guy hitting on you from the next seat over at your favorite watering hole…)
  • Bench Dip (Seated Dip):
    • 14 reps (+21 pts)
    • 6 reps (+7 pts)
    • I think this is a better fit for the stairstep dip I’m doing. Feet elevated 24″ on tall chair. Second set done with hands on another chair behind me for full ROM.
  • Push-Up:
    • 7 reps (+10 pts)
    • Standard push-ups but with each hand on a separate basketball to increase instability and core involvement.

Weight: 184 (progress! 🙂

Day 39/70: Quests day

I decided to get some quests on Fitocracy.

 

Jorah earned 688 points for:

  • Wide-Grip Pull-Up:
    • 4 reps (+24 pts)
    • done for “Stiff As A Board; Light As A Feather”
  • Plank:
    • 243 sec (+85 pts)
    • done for “Stiff As A Board; Light As A Feather”
  • Side Plank:
    • 61 sec (+42 pts)
    • done for “Stiff As A Board; Light As A Feather” – 61 seconds each side
  • Body Weight Squat:
    • 12 reps (+7 pts)
    • 30 reps (+19 pts)
    • Done for the “As Seen on TV” quest: Squats done with 5-second hold at bottom. Second set done slowly but with no hold
  • Crunch:
    • 50 reps (+25 pts)
    • 50 reps (+25 pts)
    • Done for the “As Seen on TV” quest (if sets count, I might be working toward the Boot Camp quest as well). Second set was tough.
  • Push-Up:
    • 25 reps (+37 pts)
    • 10 reps (+15 pts)
    • 7 reps (+10 pts)
    • 10 reps (+15 pts)
  • Bicycle (abs):
    • 20 reps (+8 pts)
    • Done for the “As Seen on TV” quest. Doing these right after the crunches didn’t help a bit.
  • Body Weight Lunge:
    • 20 reps (+25 pts)
    • Done for the “As Seen on TV” quest. Did these rapidly, without the long holds I’m used to doing for YAYOG.
  • Jumping Jacks:
    • 100 jumping jacks (+30 pts)
    • Done for the “As Seen on TV” quest.
  • Jump Squat:
    • 15 reps (+11 pts)
  • Running:
    • 0:39:00 || 3.5 mi (+310 pts)
    • done for boot camp quest (I think that I just hit one of my 10-week goals! yippee! and I’m only in week 6!)

Weight: 184.5

 

Day 37/70: Core

Jorah earned 228 points for:

  • Plank:
    • 201 sec (+70 pts)
    • Running through my workout as fast as I can today… overdue assignment at work means I need to get in early.
  • Hanging Bent Leg Raise:
    • 6 reps (+5 pts)
    • Fast-up, 3-sec hold, slow-down. YAYOG W6/D4 – Core
  • Flat Straight Leg Raise:
    • 6 reps (+5 pts)
    • Using this for the YAYOG Iron Cross abs exercise. (BTW.. OUCH!) …I guess I need to schedule in multiple sets of these when I have more time.
  • Barbell Hip Thrust:
    • 47 lb x 10 reps (+12 pts)
    • Using this for the YAYOG 1-leg hip extensions. I did 10 on each leg.
  • Superman:
    • 41 sec (+8 pts)
    • 41 sec (+8 pts)
    • 43 sec (+8 pts)
  • Jack Knife Sit-Up:
    • 12 reps (+9 pts)
    • YAYOG V-ups, 3-sec hold at top.
  • Russian Twist:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 4 reps (+5 pts)
    • Holding a 5-lb dumbbell between my feet
  • Side Plank:
    • 50 sec (+35 pts)
    • 33 sec (+23 pts)
    • 30 sec (+21 pts)
  • Seated Glute Stretch:
    • 120 sec (+9 pts)
    • (reverse plank, feet on large stability ball, shoulders on floor, head up
Weight:186

Day 36/70: Pull …also, half-way point of my 10-week program!

 Jorah earned 261 points for:

  • Plank:
    • 142 sec (+49 pts)
    • 72 sec (+25 pts)
    • plank-a-day, not part of the program
  • Pull-Up:
    • 4 reps (+21 pts)
    • YAYOG 1st Class – W6/D3 “Pull” – Super Sets …4-minute sets with two exercises per set. Pull-ups done with fast up/slow down, 3-sec hold at top
  • Let Me Ins:
    • 10 reps (+4 pts)
    • 4 reps (+2 pts)
    • 7 reps (+2 pts)
    • YAYOG W6/D3 – 1st set of done as quickly as possible while maintaining good form. 2nd set w/6-sec contraction at top, last done w/rev grip
  • Weighted Inverted Row (Let Me Ups):
    • 47 lb x 11 reps (+35 pts)
    • 47 lb x 6 reps (+31 pts)
    • 47 lb x 3 reps (+28 pts)
    • 1st & 2nd set done with fast up/slow down, 3rd w/rev grip and feet elevated
  • Chin-Up:
    • 4 reps (+20 pts)
  • Farmer’s Walk:
    • 160′ 0″ || 68.5 lb (+44 pts)
    • Moving my buckets of gravel and water to the back patio to get them out of the living room. Might as well log it.
Weight: 165.5

Day 35/70: Legs

Jorah earned 566 points for:

  • Plank:
    • 120 sec (+42 pts)
    • 93 sec (+32 pts)
    • center-back pain getting annoying. I may be raising my feet too high on my decline push-ups (it’s typical of me to try too hard too quickly)
  • Body Weight One-Leg Squat:
    • 2 reps (+7 pts)
    • slow-down/fast up. YAYOG W5/D2. I obviously don’t have enough leg strength yet to do these. I’ll have to try again later in the program or next time through.
  • Jump Squat:
    • 12 reps (+9 pts)
    • 8 reps (+6 pts)
    • Toyotas with 6-sec hold at bottom
  • Body Weight Squat:
    • 10 reps (+6 pts)
    • 10 reps (+6 pts)
    • Did a few of these to balance the poor workout on the 1-leg squats. Second set done with 6-sec holds at bottom.
  • Body Weight Lunge:
    • 6 reps (+7 pts)
    • 9 reps (+11 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • Side lunges w/6-sec hold at bottom. 6 per side. 2nd & 4th sets were back lunges w/6-sec hold.
  • 1-leg Romanian Deadlift:
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • YAYOG 1-leg RDL on pillow. 4 per side
  • Box Jumps:
    • 10 jumps || 30 in (+37 pts)
    • 5 jumps || 24 in (+12 pts)
    • 13 jumps || 24 in (+39 pts)
  • Jump Rope:
    • 0:01:25 (+6 pts)
    • 0:01:05 (+5 pts)
  • Rocking Standing Calf Raise:
    • 50 lb x 8 reps (+6 pts)
    • 50 lb x 6 reps (+6 pts)
    • YAYOG 1-leg calf raise, 8 each side. Left side was to failure.
  • Smith Machine Reverse Calf Raises:
    • 10 lb x 12 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 7 reps (+5 pts)
    • 5 lb x 7 reps (+5 pts)
    • YAYOG mule kick. 7 per side, 6-sec hold at top.
  • Running:
    • 0:40:56 || 5.5 km (+284 pts)
Weight: 166 (this whole “losing weight” thing is harder than it looks.)

Day 34/70: Push

 Jorah earned 218 points for:

  • Plank:
    • 185 sec (+64 pts)
    • plank-a-day, not part of the Push workout for today.
  • Decline Push-Up:
    • 10 reps (+15 pts)
    • YAYOG W5/D4 Push. Supersets. 1st declines done with feet on large stab ball. 3-sec hold at bottom, slow negs/fast pos
  • Shove Offs:
    • 21 reps (+31 pts)
    • done onto 5th step onto stairway. Must brace core better
  • Standing Military Press:
    • 61 lb x 4 reps (+24 pts)
    • YAYOG decline military press (“A-Frame” style). Done with feet on bottom stairstep 3-sec hold at bottom, slow negs/fast pos
  • Lying Rear Delt Raise:
    • 5 lb x 14 reps (+5 pts)
    • YAYOG thumbs-up w/ 3-sec holds
  • Close Grip Push-Up:
    • 5 reps (+8 pts)
    • Decline close grip push-up done with feet on a 29″ stab ball
  • Dips – Triceps Version:
    • 5 reps (+19 pts)
  • Bench Dip (Seated Dip):
    • 12 reps (+18 pts)
    • I think this is a better fit for the stairstep dip I’m doing. Feet elevated 8″
  • Push-Up:
    • 23 reps (+34 pts)
    • not part of the program (I have a LONG way to go in the next 5 weeks to get to 50)

Day 32/70: Core

Jorah earned 227 points for:

  • Plank:
    • 135 sec (+47 pts)
    • 56 sec (+19 pts)
    • 50 sec (+17 pts)
    • Lower back aching too much to do well today. These were done with no more than 30-sec break between
  • Hanging Bent Leg Raise:
    • 6 reps (+5 pts)
    • YAYOG: W5/D4: Core
  • Flat Straight Leg Raise:
    • 4 reps (+5 pts)
    • Using this for the YAYOG Iron Cross ab exercise. If anyone has a better suggestion, please let me know.
  • Barbell Hip Thrust:
    • 47 lb x 10 reps (+12 pts)
    • Using this for the YAYOG 1-leg hip extensions. I did 10 on each leg.
  • Superman:
    • 32 sec (+6 pts)
    • 21 sec (+4 pts)
    • 22 sec (+4 pts)
  • Jack Knife Sit-Up:
    • 12 reps (+9 pts)
    • 6 reps (+5 pts)
    • YAYOG V-ups
  • Russian Twist:
    • 5 reps (+5 pts)
    • 5 reps (+5 pts)
    • 3 reps (+5 pts)
    • holding 1 5-lb weight between feet
  • Side Plank:
    • 44 sec (+30 pts)
    • 33 sec (+23 pts)
    • 26 sec (+18 pts)
  • Seated Glute Stretch:
    • 108 sec (+8 pts)