Jorah earned 352 points for:
- Pull-Up:
- 7 reps || assisted || 25 lb (+27 pts)
- 6 reps || assisted || 25 lb (+22 pts)
- 3 reps || assisted || 25 lb (+9 pts)
- These are “assisted” because the focus this week is on DOWN for this exercise. Instructions are to start in the up position and resist as long as possible on the neg. (about 5 sec avg.). Interval sets, 3 minutes
- Body Weight Inverted Row (Let Me Ups):
- 6 reps (+9 pts)
- 6 reps (+9 pts)
- 5 reps (+8 pts)
- YAYOG W7/D3, Interval sets. Each set starts at 3 minute interval. You only do 6-12 reps of each exercise, one set of each should be to failure.
- Let Me Ins:
- 10 reps (+4 pts)
- 8 reps (+3 pts)
- 9 reps (+4 pts)
- YAYOG W7/D3, Interval sets. Fast up, 3-sec hold, slow down. Last set to failure
- Dumbbell Bicep Curl:
- 25 lb x 8 reps (+9 pts)
- 25 lb x 6 reps (+9 pts)
- 25 lb x 9 reps (+9 pts)
- YAYOG towel curls. Arbitrarily choosing 25 so as not to overstate the workout, but I assure you that I’m working a lot harder than this weight. Last set to failure.
- Reverse Barbell Curl:
- 68 lb x 4 reps (+11 pts)
- 68 lb x 3 reps (+11 pts)
- “bucket curl,” using an old plastic bucket filled with gravel and water, palms-down (pronated) grip.This and the rest of the workout not part of the YAYOG standard. Just me, messing around.
- Farmer’s Walk:
- 80′ 0″ || 68.5 lb (+26 pts)
- 80′ 0″ || 68.5 lb (+26 pts)
- 80′ 0″ || 68.5 lb (+26 pts)
- 16′ 0″ || 68.5 lb (+7 pts)
- Last walk was to put the buckets away.
- Chin-Up:
- 4 reps (+20 pts)
- 3 reps (+13 pts)
- 7 reps (+41 pts)
- 5 reps (+26 pts)
- 2 reps (+8 pts)
- I won’t be equaling yesterday’s chin insanity. My elbows just aren’t up to it. I do find it interesting that my biceps aren’t the things screaming at me today. Doing a 3rd (& 4th & 5th) set to keep StolenBlueBox on his toes (so to speak)
- Dumbbell Shrug:
- 68.5 lb x 4 reps (+15 pts)
- No running or plank today; Resting my back for a 5-minute plank attempt on Friday, plus I have two medical appointments today, so no time for a jog around the community.