Day 15/70

I earned 684 points on fitocracy.com for:

  • Plank:
    • 302 sec (+100 pts)
    • 45 sec (+15 pts)
    • 31 sec (+10 pts)
    • #1 Maintenance plank, and also my PR for no fidgeting. #2 Wall plank; feet on wall, arms straight. #3 – holding Push-Up pose half-way-down.
  • Decline Push-Up:
    • 12 reps (+18 pts)
    • 12 reps (+18 pts)
    • 8 reps (+12 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: I did these with my feet on a 29″ stability ball
  • Ring Dip:
    • 3 reps (+20 pts)
    • 3 reps (+20 pts)
    • 2 reps (+12 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: last set to failure
  • Dips – Triceps Version:
    • 4 reps (+14 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: finishing off the dips exercise with some standard dip-station reps.
  • Standing Kettlebell Military Press:
    • 35 lb x 6 reps (+17 pts)
    • 35 lb x 6 reps (+17 pts)
    • 35 lb x 7 reps (+17 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: doing these as training for the YAYOG military press, which is still difficult for me to do, mostly due to ROM problems.
  • Body Weight Ring Push-Up:
    • 6 reps (+9 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • YAYOG W3/D1 – 3 minute intervals, Push: Trying out doing these on rings to increase difficulty.
  • Wall Handstand:
    • 52 sec (+18 pts)
    • Handstand training
  • Body Weight Squat:
    • 10 reps (+6 pts)
    • 35 reps (+22 pts)
    • 10 reps (+6 pts)
    • 10 reps (+6 pts)
    • 20 reps (+13 pts)
    • Killing time during the 3-minute intervals
  • Standing Calf Raises:
    • 10 reps (+2 pts)
    • 10 reps (+2 pts)
    • 1-leg calf raises, just killing time during the 3-minute intervals. Full ROM with toes on edge of stair.
  • Jump Rope:
    • 0:01:45 (+8 pts)
    • I saw someone else log jump rope and realized it had been a while
  • Seated Cable Row:
    • 210 lb x 10 reps (+60 pts)
    • point questing to level up
  • Barbell Bench Press:
    • 160 lb x 10 reps (+85 pts)
    • 140 lb x 10 reps (+74 pts)
    • 120 lb x 10 reps (+64 pts)
    • point questing to level up

Weight: 184.5

Day 14/70

I earned 1064 points on fitocracy.com for:

  • Plank:
    • 559 sec (+100 pts)
    • #plankaday New P.R., but the 10-minute mark is still safe. 559 seconds or 9:19
  • Body Weight Inverted Row (Let Me Ups):
    • 10 reps (+16 pts)
    • Let Me Ups done on the rings, legs level with the rings.
  • Ring Dip:
    • 2 reps (+12 pts)
    • 1 reps (+5 pts)
    • These are very hard..
  • Ring Pull-Up:
    • 2 reps (+10 pts)
    • 6 reps (+44 pts)
    • 6 reps (+44 pts)
    • 3.5 reps (+22 pts)
    • Went all-out on these, particularly that last set. 3-minute sets
  • Wall Handstand:
    • 20 sec (+7 pts)
    • 47 sec (+16 pts)
    • handstand training
  • Goblet Squat (kettlebell):
    • 35 lb x 3 reps (+13 pts)
    • Learning the goblet squat (I still like to think of this as the goblin squat)
  • Body Weight One-Leg Squat:
    • 2 reps (+7 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
  • Decline Push-Up:
    • 10 reps (+15 pts)
    • 8 reps (+12 pts)
    • 12 reps (+18 pts)
    • 3-minute sets – Done with feet on a large (~27″?) stab ball
  • Dips – Triceps Version:
    • 6 reps (+23 pts)
    • 6 reps (+23 pts)
    • 6 reps (+23 pts)
    • 3-minute sets
  • Standing Kettlebell Military Press:
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 3-minute sets
  • Jump Squat:
    • 12 reps (+9 pts)
    • 8 reps (+6 pts)
    • 8 reps (+6 pts)
    • toyotas with 3-second hold at bottom. 3-minute sets
  • Box Jumps:
    • 12 jumps || 29 in (+44 pts)
    • 10 jumps || 29 in (+36 pts)
    • 8 jumps || 29 in (+27 pts)
  • Farmer’s Walk:
    • 15′ 0″ || 68.5 lb (+7 pts)
    • 80′ 0″ || 68.5 lb (+26 pts)
    • 15′ 0″ || 68.5 lb (+7 pts)
    • 80′ 0″ || 68.5 lb (+26 pts)
  • Dumbbell Shrug:
    • 68.5 lb x 3 reps (+15 pts)
    • Done while putting the buckets from the Farmer’s Walk away.
  • Dumbbell Bicep Curl:
    • 35 lb x 6 reps (+12 pts)
    • 35 lb x 3 reps (+11 pts)
    • 35 lb x 3 reps (+11 pts)
    • Actually kettlebell curls. 3-minute sets
  • Walking:
    • 0:08:00 || 0.2 mi (+5 pts)
    • cool-down after the run
  • Running:
    • 0:49:22 || 4.1 mi (+351 pts)
    • what a slog. doing a run after a hard workout feels very different from doing one on a no-workout day.

Weight: 184.5

Day 12/70

I earned 558 points on fitocracy.com for:

Stretching:
0:05:00 (+2 pts)
Trying to let my lower back straighten out by doing knee-to-chest stretches before getting out of bed.

Plank:
15 sec (+5 pts)
536 sec (+100 pts)
#1 – RKC plank to warm up. #2 PR attempt.

Parallel-Grip Pull-Up:
1 reps (+3 pts)
2 reps (+9 pts)
3 reps (+16 pts)
4 reps (+23 pts)
3 reps (+16 pts)
2 reps (+9 pts)
1 reps (+3 pts)
1 reps (+3 pts)
2 reps (+9 pts)
2.5 reps (+12 pts)
2 reps (+9 pts)
1 reps (+3 pts)
YAYOG Ladders – left-over exercise from yesterday’s interrupted workout

Wall Handstand:
66 sec (+23 pts)
handstand training

Chin-Up:
1 reps (+3 pts)
2 reps (+7 pts)
3 reps (+13 pts)
4 reps (+19 pts)
5 reps (+25 pts)
3.5 reps (+16 pts)
2.5 reps (+10 pts)
1.5 reps (+5 pts)
1 reps (+3 pts)
YAYOG Ladders – left-over exercise from yesterday’s interrupted workout ( my gymnast rings should arrive today… next week’s Pull day should have some new exercises! )

Side Plank:
77 sec (+53 pts)
Normal old side plank.
Flat Straight Leg Raise:
1 reps (+5 pts)
2 reps (+5 pts)
3 reps (+5 pts)
4 reps (+5 pts)
5 reps (+5 pts)
6 reps (+5 pts)
5 reps (+5 pts)
4 reps (+5 pts)
3 reps (+5 pts)
2 reps (+5 pts)
1 reps (+5 pts)
YAYOG 1st class – W2/D4 – Core: Hello Darling: hands on chest, head raised

Superman:
3 sec (+4 pts)
6 sec (+4 pts)
9 sec (+4 pts)
12 sec (+4 pts)
15 sec (+4 pts)
18 sec (+4 pts)
15 sec (+4 pts)
12 sec (+4 pts)
9 sec (+4 pts)
6 sec (+4 pts)
3 sec (+4 pts)
YAYOG 1st class – W2/D4 – Core:

Bicycle (abs):
1 reps (+5 pts)
2 reps (+5 pts)
3 reps (+5 pts)
4 reps (+5 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)
YAYOG 1st class – W2/D4 – Core: I did these very slowly, both to increase effectiveness (per Mark’s notes) and to try to improve my sloppy form.

Weight: 182.5

Day 10/70

Jorah earned 375 points for:

  • Push-Up:
    • 10 reps (+15 pts)
    • I did a set of 10 of the version where you pause at the top, raise one hand, and touch the opposite shoulder, trying not to move at all (brief one-arm plank) …alternating hands each push-up.
  • Plank:
    • 66 sec (+23 pts)
    • 11 sec (+3 pts)
    • 10 sec (+3 pts)
    • 13 sec (+4 pts)
    • 9 sec (+3 pts)
    • 1st was sloppy alternating 1-arm plank (cat demanded brushing), rest were RKC Planks. This is a jogging day, but I wanted to warm up my back before going out, see if I can prevent those nasty stitches I get sometimes in my upper back and the sides of my rib cage.
  • Running:
    • 0:40:33 || 5.5 km (+288 pts)
    • Haven’t gone for a jog in something like 9 days. [[ later ]] …okay, that gave me a real sense of accomplishment. Not only is this the first time I’ve gone further than a mile without stopping, but I went the whole way without shifting into a walk. Yikes. Now to start decreasing my times.
  • Turkish Get-Up (kettlebell):
    • 35 lb x 1 reps (+36 pts)
    • Tried this out with my wife spotting me. One rep each side. Interesting!

Weight: 183.5

Day 9/70

Jorah earned 515 points for:

  • Body Weight Bulgarian Split Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • 6 reps (+7 pts)
    • 2 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: ran out of time
  • Body Weight One-Leg Squat:
    • 1 reps (+5 pts)
    • 2 reps (+7 pts)
    • 3 reps (+10 pts)
    • 2 reps (+7 pts)
    • 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: full ROM on these, no support, but on platform to allow non-working leg room to get out of the way.
  • Body Weight Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: filling in the rest of the 8-minute period from the 1-leg squats
  • Jump Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+6 pts)
    • 7 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: toyotas
  • Glute Kickback:
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 6 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • YAYOG W2/D1 – 8-minute Ladders: bam bams
  • Box Jumps:
    • 12 jumps || 29 in (+44 pts)
    • 12 jumps || 21.8 in (+31 pts)
    • 12 jumps || 14.5 in (+19 pts)
    • 12 jumps || 7.3 in (+8 pts)
    • not YAYOG, but my own linear periodization idea for box jumps, done as one long set, starting by jumping to the 4th step on the stairs a set # of times, then same on next step down, etc.
  • Wall Handstand:
    • 53 sec (+18 pts)
    • handstand basic training
  • Plank:
    • 22 sec (+7 pts)
    • plank-a-day – RKC plank
  • Walked up the stairs (in lieu of the elevator):
    • 40 floors (+80 pts)
    • I feel like I should get at least half credit for climbing DOWN 40 floors before turning around and climbing UP those same floors…

Day 8/70

Jorahearned 491 points for:

  • Decline 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)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – feet elevated to 22″
  • Dips – Triceps Version:
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 3 reps (+10 pts)
    • 4 reps (+14 pts)
    • 5 reps (+18 pts)
    • 4 reps (+14 pts)
    • 3 reps (+10 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG: W2/D1 Ladders – Dips in the stair-climber! Making use of an old and mostly broken stair-climber machine by doing dips on the handles.
  • Standing Kettlebell Military Press:
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 4 reps (+16 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • YAYOG: W2/D1 Ladders – I think this is the right way to track this; I had a 35 lb KB in each hand and did them together.
  • 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)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG: W2/D1 Ladders – Wow, doing this right after the KB press was VERY hard.
  • Incline Push-Up:
    • 1 reps (+1 pts)
    • 2 reps (+1 pts)
    • 3 reps (+1 pts)
    • 4 reps (+1 pts)
    • 5 reps (+1 pts)
    • 6 reps (+1 pts)
    • 5 reps (+1 pts)
    • 4 reps (+1 pts)
    • 3 reps (+1 pts)
    • 2 reps (+1 pts)
    • 1 reps (+1 pts)
    • YAYOG: W2/D1 Ladders – Using this to track Shove Offs, kind of a bouncing incline push-up
  • Wall Handstand:
    • 33 sec (+11 pts)
    • YAYOG: Basic training for handstands.

Settling on my next 9 weeks plan

I finally decided to just follow a slightly-modified 1st Class program from the book. I set out the first six weeks in a document so that I wouldn’t have to cart the book around with me so much. I spilled coffee on it last week, which didn’t help its appearance any.

I’m still narrowing down my goals (I know, that’s pretty bad a full week into a 10-week program) but at the moment they are:

  • Weight: get to 178 (four pounds from here)
  • Strength and endurance: I want to be able to do 50 push-ups in a single set, 10 pull-ups in a single set, a 3-minute handstand hold (supported with my feet against the wall), and I want to get to my 10-minute plank goal.
  • Speed: I want to move my 5.5km course speed from 39 minutes to 36 minutes (this would be about an 8% improvement. Probably too ambitious, but what the heck, right?)
  • Plyometrics: I want to learn the Depth Jump and be able to do a 10-rep set off of a 12″ platform
  • Flexibility: I’d like to be able to put my palms flat on the floor

Day 7/70

 Jorah earned 903 points for:

  • Burpee:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 6 reps (+13 pts)
    • 7 reps (+15 pts)
    • 4 reps (+9 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 6 reps (+13 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • Decided to combine my first Easy Gleason workout with my first attempt at Burpees. Someone call for help if I’m not back in an hour… [[ well, I did survive. ow. ow. ow. ]]
  • Side Plank:
    • 82 sec (+57 pts)
    • Still feeling a little queasy after those Burpees. I am going to take a break until my stomach calms down. My energy level today is flat on the floor. My body feels like my bones are made of lead.
  • Plank:
    • 456 sec (+100 pts)
    • Weekly personal record attempt. [[ well, i gave it everything I had, but that 8-minute mark is still safe. ]] [[[ omfsm, I can’t believe this got a gold star… by one freaking second ]]]
  • Dumbbell Flyes:
    • 35 lb x 5 reps (+8 pts)
    • questing
  • Dumbbell Bicep Curl:
    • 35 lb x 5 reps (+12 pts)
    • questing
  • Decline Push-Up:
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • “Playing Card” workout from YAYOG (lesson learned; use Let Me Ins, not Wide Grip Pull Ups for the “pull” section!)
  • Dips – Triceps Version:
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • “Playing Card” workout from YAYOG
  • Push-Up:
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Mountain Climbers:
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Pull-Up:
    • 5 reps (+27 pts)
    • 5 reps (+27 pts)
    • 3.5 reps (+17 pts)
    • 4 reps (+20 pts)
    • “Playing Card” workout from YAYOG
  • Wide-Grip Pull-Up:
    • 2 reps (+9 pts)
    • 2 reps (+9 pts)
    • “Playing Card” workout from YAYOG
  • Chin-Up:
    • 7 reps (+40 pts)
    • 7 reps (+40 pts)
    • 7 reps (+40 pts)
    • 3.5 reps (+16 pts)
    • “Playing Card” workout from YAYOG
  • Flat Straight Leg Raise:
    • 8 reps (+5 pts)
    • “Playing Card” workout from YAYOG (Iron Cross)
  • Bicycle (abs):
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Parallel-Grip Pull-Up:
    • 2 reps (+9 pts)
    • 2 reps (+9 pts)
    • “Playing Card” workout from YAYOG
  • V-Up:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+6 pts)
    • “Playing Card” workout from YAYOG (used these to fill in on the missing Iron Cross and Bicycles that I. Could. Not. Do.
  • Russian Twist:
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Jump Squat:
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • “Playing Card” workout from YAYOG
  • Body Weight Bulgarian Split Squat:
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • “Playing Card” workout from YAYOG
  • Body Weight Squat:
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • “Playing Card” workout from YAYOG
  • Walked up the stairs (in lieu of the elevator):
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • Up and down the stairs moving between workout ‘stations’ in my house

Weight: 182.5

Day 2/70

Jorah earned 678 points for:

  • Side Plank:
    • 80 sec (+55 pts)
    • Just letting my abs know I’m serious.
  • Plank:
    • 17 sec (+5 pts)
    • 19 sec (+6 pts)
    • 18 sec (+6 pts)
    • 14 sec (+4 pts)
    • 61 sec (+21 pts)
    • 298 sec (+100 pts)
    • 1-4 are RKC planks, # 5 is YAYOG ‘knee up’ variant, #6 is a maintenance plank (yikes! what the heck was that???).
  • Body Weight Lunge:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • 6 reps (+7 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Back lunges w/3-sec hold at bottom
  • One-Leg Romanian Deadlift:
    • 2 reps (+2 pts)
    • 4 reps (+5 pts)
    • 6 reps (+9 pts)
    • 8 reps (+13 pts)
    • 6 reps (+9 pts)
    • YAYOG Custom – W1/D2 – Ladders: RDLs on pillow, 1-sec hold at bottom. Trying to improve form rather than go for high reps.
  • Dumbbell Squat:
    • 17 lb x 1 reps (+10 pts)
    • 17 lb x 2 reps (+10 pts)
    • 17 lb x 3 reps (+11 pts)
    • 17 lb x 4 reps (+11 pts)
    • 17 lb x 5 reps (+11 pts)
    • 17 lb x 4 reps (+11 pts)
    • 17 lb x 3 reps (+11 pts)
    • 17 lb x 2 reps (+10 pts)
    • 17 lb x 1 reps (+10 pts)
    • YAYOG Custom – W1/D2 – Ladders: These were wall squats, done to force myself into proper hip flex. The 35 lb KB helped stop me from falling over backward.
  • Hyperextension:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Swimmers. My lower back hates these things.
  • Glute Kickback:
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 6 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Bam Bams. Not sure of a better way to track these. Lie with torso on platform, feet on floor, spread wide. Raise feet as high as possible while bringing heels together in controlled manner, then return feet to floor.
  • Jump Squat:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+5 pts)
    • 6 reps (+5 pts)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Toyotas w/ 3-sec hold (I must be making progress; I can now walk back up the stairs after these SOBs)
  • Cycling:
    • 0:40:31 || 6.6 mi (+109 pts)
    • Casual ride through nearby neighborhoods

Weight 183

Day 1/70

My modified YAYOG program

 

Jorah earned 750 points for:

  • Plank:
    • 17 sec (+5 pts)
    • 19 sec (+6 pts)
    • 18 sec (+6 pts)
    • 21 sec (+7 pts)
    • 69 sec (+24 pts)
    • 321 sec (+100 pts)
    • First 4 are RKC planks, #5 is knee-ups, #6 is maintenance plank (clearly, I need a day off from planks)
  • Push-Up:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+6 pts)
    • 5 reps (+7 pts)
    • 6 reps (+9 pts)
    • 7 reps (+10 pts)
    • 6 reps (+9 pts)
    • 5 reps (+7 pts)
    • 4 reps (+6 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • 12 reps (+18 pts)
    • 12 reps (+18 pts)
    • YAYOG Custom: W1/D1: Ladders. Push-ups w/2-sec hold at top and bottom. Last 2 sets just messing around waiting for the microwave to heat my lunch.
  • Let Me Ins:
    • 1 reps (+2 pts)
    • 2 reps (+2 pts)
    • 3 reps (+2 pts)
    • 4 reps (+2 pts)
    • 5 reps (+2 pts)
    • 6 reps (+2 pts)
    • 7 reps (+2 pts)
    • 6 reps (+2 pts)
    • 5 reps (+2 pts)
    • 4 reps (+2 pts)
    • 3 reps (+2 pts)
    • 2 reps (+2 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG Custom: W1/D1: Ladders. LMI done slowly
  • Dips – Triceps Version:
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 3 reps (+10 pts)
    • 4 reps (+14 pts)
    • 3 reps (+10 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • 2 reps (+6 pts)
    • 1 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG Custom: W1/D1: Ladders. Bar Stool Dips
  • Body Weight Inverted Row (Let Me Ups):
    • 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)
    • 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)
    • YAYOG Custom: W1/D1: Ladders.
  • Standing Kettlebell Military Press:
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 1 reps (+14 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 3 reps (+15 pts)
    • 35 lb x 2 reps (+15 pts)
    • 35 lb x 1 reps (+14 pts)
    • Ladders. I’m temporarily using these in replacement for YAYOG military press, which is messing with my deltoids or something on my shoulder
  • One-Arm Dumbbell Row:
    • 35 lb x 10 reps (+17 pts)
    • 35 lb x 10 reps (+17 pts)
    • Just messing around with the new KB
  • Pull-Up:
    • 1 reps (+3 pts)
    • 2 reps (+8 pts)
    • 3 reps (+14 pts)
    • 4 reps (+20 pts)
    • 3 reps (+14 pts)
    • 2 reps (+8 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • 1 reps (+3 pts)
    • YAYOG Custom: W1/D1: Ladders.

Weight: 182 (!!)