Day 70/70: On Target?

10-week progress
Progress... and a baseline for future progress

Yesterday was the final day of my 10-week “You Are Your Own Gym” fitness program. When I started out back in early November, 2011, I set down my goals. Today it’s time to see how I did.

  1. Weight: I hit my ‘near’ goal of being below 183.5, as my scale registered 182 this morning. The thing that finally moved me below 185 seemed to be reducing my bread intake. I’m going to experiment for the next two weeks by removing as many grain products as I can and see if I can get to my end goal of 178 pounds.
  2. Strength & Endurance: I wanted to complete the 10-week program, and I have done that! I don’t think I missed more than two days in a row at any point in the 10-week program. I missed my target of being able to complete 50 good-form push-ups; however I did accomplish 100 push-ups during a single workout recently, so I’m not too displeased. I’ve restarted the “Hundred Push Ups” program and I’m progressing slowly toward that goal. I didn’t include any leg strength goals, but I have gone from only being able to do a few body-weight squats to doing my first pistol-style squats (two per side) a couple of weeks ago. Still a long way to go here.
  3. Speed: I wanted to run a 5 kilometer course in less than 39 minutes. I achieved that a few weeks ago and duplicated the speed several times, so… hooray for me!
  4. Flexibility: I’ve made real (albeit slow) progress here. I can touch my toes now, and my leg flexibility is increasing. I can now sit on the floor with the soles of my feet touching, heels tucked in, and not be in pain. I’d guess that I’ve doubled my leg suppleness, and I’m going to keep working on this. My leg stiffness was getting bad enough to limit my movement rather much.

In all, I’m pleased with my progress. Now I have to figure out my next fitness goals. I know they will include a 10-minute plank, improved 1-leg squats, and better run times. More later on this after I’ve thought it through.

Day 69/70

Jorah earned 1250 points for:

  • Side Plank:
    • 70 sec (+49 pts)
    • 40 sec (+28 pts)
    • Note: I still hate side planks.
  • Plank:
    • 22 sec (+7 pts)
    • 17 sec (+5 pts)
    • 23 sec (+8 pts)
    • 16 sec (+5 pts)
    • 44 sec (+15 pts)
    • 50 sec (+17 pts)
    • 45 sec (+15 pts)
    • 30 sec (+10 pts)
    • 455 sec (+100 pts)
    • 1st 4 are RKC planks, next 3 are Mark Lauren knee-up, #8 is S&M plank, final is PR attempt
  • Russian Twist:
    • 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)
  • Bicycle (abs):
    • 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)
    • YAYOG W10/D4, Ladders
  • 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)
    • 7 reps (+5 pts)
    • 8 reps (+5 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)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 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)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG W10/D4, Ladders (Hypers w/hands under chin followed by Swimmers)
  • Flat Straight Leg Raise:
    • 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)
    • 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)
    • 4 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)
    • YAYOG W10/D4, Ladders: Using these to track Hello Darlings
  • Crunch:
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • 20 reps (+10 pts)
    • Using this to track YAYOG crunch-ups
  • Body Weight Inverted Row (Let Me Ups):
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 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: W10/D5 – 20-minute Stappers (knees bent per book instructions)
  • 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)
    • 12 reps (+15 pts)
    • YAYOG: W10/D5 – 20-minute Stappers – Side lunges, [[ done plyometric style, as I understand the term right now, anyway ]]
  • 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)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 17 reps (+25 pts)
    • YAYOG: W10/D5 – 20-minute Stappers (final set just messing around at the end of the workout)
  • Dumbbell Bench Press:
    • 35 lb x 10 reps (+38 pts)
    • Trying out the new kettlebells
  • One-Arm Dumbbell Row:
    • 35 lb x 10 reps (+17 pts)
    • 35 lb x 10 reps (+17 pts)
    • 35 lb x 10 reps (+17 pts)
    • Trying out the new kettlebells
  • Machine Bench Press:
    • 210 lb x 10 reps (+70 pts)
    • Just messing around, wanted to see what I could do.
  • Body Weight Squat:
    • 27 reps (+17 pts)
    • 34 reps (+22 pts)
    • 27 reps (+17 pts)
    • 27 reps (+17 pts)
    • 35 reps (+22 pts)
    • 200 squats program: W4/D2. Okay, I think that’s enough of that for today.

 

Weight: 184

Day 67/70

Jorah earned 367 points for:

  • Body Weight Inverted Row (Let Me Ups):
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 8 reps (+12 pts)
    • 5 reps (+8 pts)
    • 6 reps (+9 pts)
    • 7 reps (+11 pts)
    • 4 reps (+6 pts)
    • 6 reps (+9 pts)
    • YAYOG W10/D3 Tabatas, 20 seconds workout, 10 seconds rest, 8 sets. [[ tabata fail: I forgot how hard these were and did too many at the start. Last two sets w/knees bent. Form: horrible ]]
  • Let Me Ins:
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • 6 reps (+2 pts)
    • YAYOG W10/D3 Tabatas, 20 seconds workout, 10 seconds rest, 8 sets.
  • Body Weight Squat:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • YAYOG W10/D3 Tabatas, 20 seconds workout, 10 seconds rest, 8 sets.
  • Plank:
    • 0 sec (+2 pts)
    • No plank-a-day today, resting core for personal record attempt on Friday.
  • Body Weight Close Squat:
    • 24 reps (+18 pts)
    • 30 reps (+22 pts)
    • 22 reps (+16 pts)
    • 36 reps (+27 pts)
    • 200 squats challenge, W4/D1, done intermixed with the 100 push ups challenge, W4/D2
  • Push-Up:
    • 20 reps (+30 pts)
    • 18 reps (+27 pts)
    • 10 reps (+15 pts)
    • 12 reps (+18 pts)
    • 100 push ups challenge, W4/D2; done intermixed with the 200 squats challenge, W4/D1. [[ looks like I’m going to have to back down to week 2 on the push-ups. On target with squats ]]
  • Pull-Up:
    • 4 reps (+20 pts)
    • 2 reps (+8 pts)
    • Just done to ’round out’ a good Pull workout day.
  • Chin-Up:
    • 4 reps (+19 pts)
    • 2.5 reps (+10 pts)
    • Just done to ’round out’ a good Pull workout day.

Day 66/70

Jorah earned 669 points for:

  • Plank:
    • 21 sec (+7 pts)
    • 16 sec (+5 pts)
    • 26 sec (+9 pts)
    • 23 sec (+8 pts)
    • 42 sec (+14 pts)
    • 241 sec (+84 pts)
    • First 4 sessions are the RKC plank: http://youtu.be/6TKktamzq4o 5th was my 1st wall-plank attempt (feet on wall), final plank my normal plank-a-day maintenance plank. Next planned PR attempt: Friday, Jan. 13
  • Body Weight Bulgarian Split Squat:
    • 12 reps (+14 pts)
    • 10 reps (+12 pts)
    • 6 reps (+7 pts)
    • YAYOG – W10/D2 – 3-minute Interval sets, 6-12 reps: BSS with 6-sec hold at bottom
  • Body Weight Lunge:
    • 12 reps (+15 pts)
    • 10 reps (+12 pts)
    • 12 reps (+15 pts)
    • YAYOG – W10/D2 – 3-minute Interval sets: side lunges with 6-sec hold at bottom
  • Jump Squat:
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • YAYOG – W10/D2 – 3-minute Interval sets: toyotas with 6-sec hold at bottom. Almost got sick to my stomach. WAY too much food for breakfast before doing this workout.
  • One-Leg Romanian Deadlift:
    • 12 reps (+22 pts)
    • 12 reps (+22 pts)
    • 24 reps (+56 pts)
    • YAYOG – W10/D2 – 3-minute Interval sets: RDL on pillow [[[ memo to future self. having a can of tuna before working out is diff from having 4 eggs and an English before working out… getting ill is no fun ]]]
  • Running:
    • 0:53:40 || 4.2 mi (+335 pts)
    • Jogged through the next development for a change. At end of mile three, I did a couple of shallow hill sprints. Those are entertaining. (gasp, wheeze)
  • Body Weight Squat:
    • 1 reps (+5 pts)

Day 63/70

Jorah earned 1052 points for:

  • Plank:
    • 421 sec (+100 pts)
    • 135 sec (+47 pts)
    • Yeah, you want some of this, 2012? Bring it.
  • 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)
    • 6 reps (+9 pts)
    • YAYOG W9/D5 – Stappers. 22 minute time. Let Me Up with legs bent, with Side Lunges and Push Ups (I got to 7 sets)
  • Body Weight Split Squat:
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • YAYOG W9/D5 – Stappers. 22 minute time. Let Me Up with legs bent, with Side Lunges and Push Ups (I got to 7 sets) [[[ hooray, I hadn’t seen that we had these now! ]]]
  • 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)
    • 8 reps (+12 pts)
    • 16 reps (+24 pts)
    • 17 reps (+25 pts)
    • 11 reps (+16 pts)
    • 11 reps (+16 pts)
    • 8 reps (+12 pts)
    • YAYOG W9/D5 – Stappers. 22 minute time. Let Me Up with legs bent (I got to 7 sets) after that, 5 sets are 100pushups challenge
  • Running:
    • 0:39:18 || 5.5 km (+300 pts)
    • I did far better than I expected. For only (I think) the 3rd time in my life, I jogged a whole mile w/o having to do walking breaks.
  • Body Weight Squat:
    • 27 reps (+17 pts)
    • 34 reps (+22 pts)
    • 21 reps (+13 pts)
    • 21 reps (+13 pts)
    • 40 reps (+26 pts)
    • 200 squats challenge, W3/D2, done intermixed with the 100 push ups challenge, W3/D3
  • Parallel-Grip Pull-Up:
    • 7 reps (+51 pts)
    • 4 reps (+24 pts)
    • Totally only doing this for the quest. Don’t judge me harshly.
  • Pull-Up:
    • 4 reps (+21 pts)
    • 4 reps (+21 pts)
    • 3 reps (+14 pts)
    • Totally only doing this for the quest.
  • Wide-Grip Pull-Up:
    • 3 reps (+16 pts)
    • 2 reps (+10 pts)
    • Totally only doing this for the quest.
  • Chin-Up:
    • 6 reps (+33 pts)
    • 2 reps (+8 pts)
    • 3 reps (+13 pts)
    • Totally only doing this for the quest. (first chins since my elbows started acting up)

Day 62/70

Jorah earned 227 points for:

  • Plank:
    • 296 sec (+100 pts)
    • I plan to be back later today to see if I can get a gold star on this exercise.
  • Hanging Bent Leg Raise:
    • 5 reps (+5 pts)
    • 5 reps (+5 pts)
    • YAYOG W9/D4 – Core – Supersets. Hanging Leg Lifts w/3-sec hold; paired w/Iron Cross.
  • Flat Straight Leg Raise:
    • 6 reps (+5 pts)
    • 6 reps (+5 pts)
    • YAYOG W9/D4 – Core – Supersets. Hanging Leg Lifts paired w/Iron Cross. – using this to track the YAYOG Iron Cross. Boy, oh boy, are these hard. Most of the difficulty seems to be in holding my legs straight. Must improve hamstring (?) length/strength
  • Seated Glute Stretch:
    • 5 sec (+5 pts)
    • 5 sec (+5 pts)
    • YAYOG W9/D4 – Core – Supersets. 1-leg hip extensions paired w/Supermans
  • 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)
    • 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)
    • YAYOG W9/D4 – Core – Supersets. 1-leg hip extensions paired w/Supermans
  • V-Up:
    • 5 reps (+5 pts)
    • 12 reps (+8 pts)
    • YAYOG W9/D4 – Core – Supersets. V-ups paired w/Russian Twists. Poor form on these; the muscles on top of my thighs were shaking like they were having electrical shocks sent through them. Oops! I checked the book, forgot YAYOG version is legs bent. 2nd set much better.
  • Russian Twist:
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • YAYOG W9/D4 – Core – Supersets. V-ups paired w/Russian Twists. (these things make you look at your belly flab up close and personal)

Day 61/70

Jorah earned 506 points for:

  • Plank:
    • 124 sec (+43 pts)
    • 182 sec (+63 pts)
    • I’m back! Hoping the back stays quiet today. This isn’t going to be an impressive one, as I’ve wasted my whole morning messing around on the internet. :-}
  • Side Plank:
    • 60 sec (+42 pts)
    • 60 seconds each side.
  • 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)
    • 6 reps (+9 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)
    • YAYOG W9/D3. Ladders – 2nd ladder reverse grip
  • 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)
    • 8 reps (+3 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)
    • 2 reps (+2 pts)
    • 3 reps (+2 pts)
    • 4 reps (+2 pts)
    • 3 reps (+2 pts)
    • 2 reps (+2 pts)
    • 1 reps (+2 pts)
    • YAYOG W9/D3. Ladders – 2nd ladder reverse grip
  • Push-Up:
    • 14 reps (+21 pts)
    • 19 reps (+28 pts)
    • 14 reps (+21 pts)
    • 12 reps (+18 pts)
    • 9 reps (+13 pts)
    • 100 push-up challenge, week 3 day 2 ( hundredpushups.com ) -missed goal on the last two sets.
  • Body Weight Squat:
    • 19 reps (+12 pts)
    • 24 reps (+15 pts)
    • 19 reps (+12 pts)
    • 19 reps (+12 pts)
    • 90 reps (+58 pts)
    • 200 squats challenge, W3/D1 (http://www.twohundredsquats.com/)

Day 59/70

Jorah earned 163 points for:

  • Push-Up:
    • 10 reps (+15 pts)
    • 10 reps (+15 pts)
    • Light workout to see how my back is feeling.
  • Body Weight Squat:
    • 20 reps (+13 pts)
    • 20 reps (+13 pts)
  • Pull-Up:
    • 3 reps (+14 pts)
  • Parallel-Grip Pull-Up:
    • 3 reps (+16 pts)
  • Chin-Up:
    • 3 reps (+13 pts)
  • Rocking Standing Calf Raise:
    • 1 lb x 10 reps (+5 pts)
    • 1-leg calf raises, done on the edge of a stair step for full ROM. Ten on each leg
  • Body Weight Bulgarian Split Squat:
    • 6 reps (+7 pts)
    • 6-second hold at the bottom, 6 each side.
  • Russian Twist:
    • 10 reps (+5 pts)
    • Taking these very slowly.
  • Plank:
    • 116 sec (+40 pts)
  • Mountain Climbers:
    • 20 reps (+7 pts)
    • Nice. It felt good to move without pain. Even get a bit out of breath.

Day 57/70

Jorahearned 975 points for:

  • Plank:
    • 184 sec (+64 pts)
    • 124 sec (+43 pts)
    • Almost forgot to do my plank! – plank-a-day
  • Running:
    • 0:56:00 || 7.4 km (+397 pts)
    • I nearly convinced myself to stop after 1 mile. Realized what I was doing, so I added an extra mile to the jog. Eventually my subconscious will learn its lesson.
  • Jump Squat:
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • YAYOG, W9/D2 – Tabatas: using this to record Iron Mikes, which are like a “jump lunge” … I counted a pair as one rep.
  • Box Jump Overs:
    • 10 jumps || 4 in (+4 pts)
    • 14 jumps || 4 in (+7 pts)
    • 14 jumps || 4 in (+7 pts)
    • 14 jumps || 4 in (+7 pts)
    • 14 jumps || 4 in (+7 pts)
    • 14 jumps || 4 in (+7 pts)
    • 14 jumps || 4 in (+7 pts)
    • 14 jumps || 4 in (+7 pts)
    • YAYOG, W9/D2 – Tabatas: using this to record Side Jumps. I’m jumping left and right over a small flat sandbag 6″ wide. Leap over and back counting as one jump
  • 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, W9/D2 – Tabatas (saving regular BW squats for my 200 Squats evaluation in a few moments)
  • Push-Up:
    • 12 reps (+18 pts)
    • 17 reps (+25 pts)
    • 11 reps (+16 pts)
    • 8 reps (+12 pts)
    • 7 reps (+10 pts)
    • 1st day of #100pushups program; I missed the mark on the last 3, but that’s okay. 2-minute rests between sets.
  • Body Weight Squat:
    • 82 reps (+53 pts)
    • Evaluation for the 200 Squat challenge.
  • Jump Rope:
    • 0:01:15 (+6 pts)
    • 0:00:58 (+5 pts)
    • Rounding out the leg punishment for the morning.
  • Moving boxes:
    • 1:00:00 || Moderate (+193 pts)
    • Moved two dressers and two night tables and a bunch of associated stuff down one stairway, out into the yard, into a couple of cars, (two trips each) then unloaded and up the stairs. Tweaked back slightly, hoping the damage is minimal