Day 21/70: Legs

 Jorah earned 525 points for:

  • Plank:
    • 30 sec (+10 pts)
    • 62 sec (+21 pts)
    • 128 sec (+44 pts)
    • 87 sec (+30 pts)
    • 81 sec (+28 pts)
    • 56 sec (+19 pts)
    • Daily plank for the Plank More Than 10 Minutes group. Note: it is easier to track plank times accurately if you actually start the timer. Oops! Didn’t realize today’s actually a plank day for me. Doing three more to keep it honest.
  • Body Weight Bulgarian Split Squat:
    • 9 reps (+10 pts)
    • 9 reps (+10 pts)
    • 12 reps (+14 pts)
    • YAYOG Bulgarian Split Squat with 3-second pause at bottom. Count is per-side; if I show 9, that was 9 per side in that set.
  • Body Weight Lunge:
    • 9 reps (+11 pts)
    • 12 reps (+15 pts)
    • 12 reps (+15 pts)
    • YAYOG: Alternating side lunges with 6 second hold at bottom. Last set, I added two 5-lb dumbbells to help me learn the form.
  • Jump Squat:
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • 12 reps (+9 pts)
    • YAYOG: toyotas. Interval sets of 6-12 on a 3-minute cycle. Switching from recording these as burpees based on a discussion on the YAYOG group.
  • Romanian Deadlift:
    • 46 lb x 6 reps (+17 pts)
    • 46 lb x 7 reps (+17 pts)
    • 46 lb x 7 reps (+17 pts)
    • YAYOG: Alternating one-legged Romanian Dead Lifts. Standing on a pillow to increase supporting muscle engagement and balance
  • Box Jumps:
    • 12 jumps || 22 in (+32 pts)
    • 14 jumps || 22 in (+38 pts)
    • 16 jumps || 22 in (+45 pts)
  • Side Plank:
    • 42 sec (+29 pts)
    • 38 sec (+26 pts)
    • 33 sec (+23 pts)
    • all planks this week done on a 3-minute cycle, starting the next plank 3 minutes after starting the first plank.
  • Jump Rope:
    • 0:01:35 (+7 pts)
    • 0:01:07 (+5 pts)
  • Rocking Standing Calf Raise:
    • 0 lb x 20 reps (+5 pts)
    • 10 lb x 20 reps (+5 pts)
    • 10 lb x 20 reps (+5 pts)
    • Done very slowly, with a 1-second hold at each end of the movement.
Weight: 186.5

Author: Jorah Lavin

I grew up in New England, moved to the Carolinas in ’98 to start working at what was then a large regional bank and is now a really big nationwide bank.

I work doing intranet content management and intranet site management for said bank. After work, I watch movies & eat.

I’ve been studying Aikido since 2014, and I ride an old Honda Shadow. Someday I want to go skydiving.