Day: January 16, 2012

Day 2/70

Jorah earned 678 points for:

  • Side Plank:
    • 80 sec (+55 pts)
    • Just letting my abs know I’m serious.
  • Plank:
    • 17 sec (+5 pts)
    • 19 sec (+6 pts)
    • 18 sec (+6 pts)
    • 14 sec (+4 pts)
    • 61 sec (+21 pts)
    • 298 sec (+100 pts)
    • 1-4 are RKC planks, # 5 is YAYOG ‘knee up’ variant, #6 is a maintenance plank (yikes! what the heck was that???).
  • Body Weight Lunge:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+5 pts)
    • 4 reps (+5 pts)
    • 5 reps (+6 pts)
    • 6 reps (+7 pts)
    • 7 reps (+8 pts)
    • 6 reps (+7 pts)
    • 5 reps (+6 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Back lunges w/3-sec hold at bottom
  • One-Leg Romanian Deadlift:
    • 2 reps (+2 pts)
    • 4 reps (+5 pts)
    • 6 reps (+9 pts)
    • 8 reps (+13 pts)
    • 6 reps (+9 pts)
    • YAYOG Custom – W1/D2 – Ladders: RDLs on pillow, 1-sec hold at bottom. Trying to improve form rather than go for high reps.
  • Dumbbell Squat:
    • 17 lb x 1 reps (+10 pts)
    • 17 lb x 2 reps (+10 pts)
    • 17 lb x 3 reps (+11 pts)
    • 17 lb x 4 reps (+11 pts)
    • 17 lb x 5 reps (+11 pts)
    • 17 lb x 4 reps (+11 pts)
    • 17 lb x 3 reps (+11 pts)
    • 17 lb x 2 reps (+10 pts)
    • 17 lb x 1 reps (+10 pts)
    • YAYOG Custom – W1/D2 – Ladders: These were wall squats, done to force myself into proper hip flex. The 35 lb KB helped stop me from falling over backward.
  • 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)
    • 5 reps (+5 pts)
    • 4 reps (+5 pts)
    • 3 reps (+5 pts)
    • 2 reps (+5 pts)
    • 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Swimmers. My lower back hates these things.
  • Glute Kickback:
    • 1 lb x 1 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 6 reps (+5 pts)
    • 1 lb x 5 reps (+5 pts)
    • 1 lb x 4 reps (+5 pts)
    • 1 lb x 3 reps (+5 pts)
    • 1 lb x 2 reps (+5 pts)
    • 1 lb x 1 reps (+5 pts)
    • YAYOG Custom – W1/D2 – Ladders: Bam Bams. Not sure of a better way to track these. Lie with torso on platform, feet on floor, spread wide. Raise feet as high as possible while bringing heels together in controlled manner, then return feet to floor.
  • Jump Squat:
    • 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 Custom – W1/D2 – Ladders: Toyotas w/ 3-sec hold (I must be making progress; I can now walk back up the stairs after these SOBs)
  • Cycling:
    • 0:40:31 || 6.6 mi (+109 pts)
    • Casual ride through nearby neighborhoods

Weight 183