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