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! 🙂