Jorah earned 796 points for:
- Plank:
- 189 sec (+66 pts)
- 120 sec (+42 pts)
- Plank-a-day. As a side note, hoping to get to level 19 today.
- Chin-Up:
- 7 reps (+41 pts)
- 7 reps (+41 pts)
- 6 reps (+33 pts)
- 6 reps (+33 pts)
- 5 reps (+26 pts)
- 6 reps (+33 pts)
- 6 reps (+33 pts)
- 5 reps (+26 pts)
- 5 reps (+26 pts)
- 6 reps (+33 pts)
- Chin-ups even though this isn’t a “pull” day, as I’m competing in the pull-up/chin-up challenge in one of my groups. I’ll be adding to this count all day.
- Body Weight One-Leg Squat:
- 6 reps (+21 pts)
- YAYOG W7/D2 alternating 1-leg squats. did these standing on a stool to keep my other leg out of the way. 1st part of a superset, these are done with slow neg, fast pos.
- Jump Squat:
- 12 reps (+9 pts)
- 16 reps (+12 pts)
- YAYOG toyotas, done with 6-sec hold at bottom. 2nd set done fast, no hold at bottom
- Body Weight Lunge:
- 6 reps (+7 pts)
- 12 reps (+15 pts)
- YAYOG side lunge w/6-sec hold at bottom, slow neg. fast pos. Second set is back lunges w/6-sec hold.
- One-Leg Romanian Deadlift:
- 11 reps (+20 pts)
- Standing on 2 pillows to increase instability. Using the new counting method, where each “down” movement is a rep. 3-sec pause bottom. Let me admit that I did pause my workout to make coffee. We all have our priorities.
- Box Jumps:
- 15 jumps || 29 in (+58 pts)
- 15 jumps || 22 in (+42 pts)
- 15 jumps || 14 in (+24 pts)
- 15 jumps || 7 in (+10 pts)
- 6 jumps || 14 in (+8 pts)
- 16 jumps || 22 in (+45 pts)
- All 5 sets done as one long set, starting w 4th step and dropping one step per 15 jumps. 5th set was coming back up stairs, hopping 2 steps at a time. 6th set done to round out the day.
- Body Weight Split Squat:
- 6 reps (+5 pts)
- 10 reps (+8 pts)
- YAYOG splt-squat with back foot on armchair. 6-sec hold at bottom. 2nd set done to failure on right leg (left got to 12!) [ was nearly crying on the second set ]
- Rocking Standing Calf Raise:
- 50 lb x 10 reps (+6 pts)
- 50 lb x 10 reps (+6 pts)
- YAYOG 1-leg calf raise, 10 each side, 2 sets, 3-sec hold at top
- Smith Machine Reverse Calf Raises:
- 10 lb x 10 reps (+5 pts)
- 10 lb x 10 reps (+5 pts)
- YAYOG Little Piggies (reverse calf raise). 3-sec hold at top
- Glute Kickback:
- 5 lb x 12 reps (+5 pts)
- 5 lb x 12 reps (+5 pts)
- YAYOG mule kick. 10 per side, 6-sec hold at top.
- Rear Leg Raises:
- 6 reps (+5 pts)
- YAYOG bam bams. first time trying these. Note: after I got thru my cancer surgery in ’96, my butt sort of vanished, distressing the ladies in my life. These should go a long way to bringing my glutes back!
- Jump Rope:
- 0:01:31 (+7 pts)
- 0:00:52 (+5 pts)
- Body Weight Close Squat:
- 20 reps (+15 pts)
- 20 reps (+15 pts)
- Yay! I like these! Very easy for me, compared to regular BW squats. I’ll be adding these to my regular workout. BTW… are there now a WHOLE BUNCH more BW exercises today?
Weight: 186.5 (not much progress toward my 10 week goal [ sigh ] )
