Complex workout. I missed my YAYOG W4/D4 workout, so I’m going to do it, then go right into my W5/D1 workout. Combining Core and Push on one day may not be perfect, but I don’t want to delay getting started on Week 5. So sue me.
Jorah earned 810 points for:
- Leg Lift:
- 1.3 lb x 10 reps (+5 pts)
- 1.3 lb x 10 reps (+5 pts)
- 1.3 lb x 10 reps (+5 pts)
- 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)
- 6 sec (+4 pts)
- 6 sec (+4 pts)
- 6 sec (+4 pts)
- 6 sec (+4 pts)
- 6 sec (+4 pts)
- 22 sec (+4 pts)
- 40 sec (+8 pts)
- 32 sec (+6 pts)
- 20 sec (+4 pts)
- 25 sec (+5 pts)
- 22 sec (+4 pts)
- 29 sec (+5 pts)
- 26 sec (+5 pts)
- 20 sec (+4 pts)
- 23 sec (+4 pts)
- YAYOG interval sets of 3 minutes, 3 times. Last 8 sessions were YAYOG hyperextensions with hands under chin.
- Bicycle (abs):
- 14 reps (+5 pts)
- 12 reps (+5 pts)
- 12 reps (+5 pts)
- Sloppy form.
- Russian Twist:
- 14 reps (+7 pts)
- 14 reps (+7 pts)
- 12 reps (+6 pts)
- Weighted by holding a basketball between my feet. 1.25 pounds. As an experiment, last set done with a 5-lb mini barbell held between my feet.
- Plank:
- 130 sec (+45 pts)
- 58 sec (+20 pts)
- 40 sec (+14 pts)
- 74 sec (+25 pts)
- Side Plank:
- 32 sec (+22 pts)
- 33 sec (+23 pts)
- 40 sec (+28 pts)
- Seated Glute Stretch:
- 69 sec (+5 pts)
- 74 sec (+5 pts)
- 37 sec (+5 pts)
- Actually a ball bridge or reverse plank with feet on stability ball, head lifted
- Reverse Crunch:
- 6 reps (+7 pts)
- 3 reps (+5 pts)
- 3 reps (+5 pts)
- Ball pass-over (pass stability ball from the floor by your feet to your hands. Lower the ball to the floor by your head, then back). I’ve upped the workout on these by not touching the floor with hands or feet during the whole set.
- Decline Push-Up:
- 4 reps (+6 pts)
- YAYOG: W5/D1. These are done with a slow negative, 3-sec hold, fast positive. Ouch.
- Shove Offs:
- 12 reps (+18 pts)
- Done as fast as possible.
- Standing Military Press:
- 61 lb x 7 reps (+26 pts)
- YAYOG Military Press; done with your body in a toe-touch pose. These were declines.
- Close Grip Push-Up:
- 3 reps (+5 pts)
- 2 reps (+5 pts)
- Decline close grip push-up done with feet on a 29″ stab ball
- Lying Rear Delt Raise:
- 5 lb x 12 reps (+5 pts)
- YAYOG Thumbs-Up
- Dips – Chest Version:
- 4 reps (+13 pts)
- Dips – Triceps Version:
- 4 reps (+14 pts)
- Push-Up:
- 18 reps (+27 pts)
- Okay, that’s enough of that.
- Walking:
- 0:15:26 || 1.1 mi (+49 pts)
- Running:
- 0:47:09 || 5.5 km (+242 pts)
- I had no energy. Took a 4 minute break after mile 2, but it didn’t help. Sharp pain below ankle bone on outside of right foot bothered me.
Weight: 184
