Day 48/70

Jorah earned 593 points for:

  • Plank:
    • 258 sec (+90 pts)
    • 60 sec (+21 pts)
    • 64 sec (+22 pts)
    • 55 sec (+19 pts)
    • 85 sec (+29 pts)
    • 4:18 …well, it’s not 5 minutes, but I’m hoping I at least get a gold star out of the attempt. 3 planks, done one after the other. 4th before starting rest of workout. Final set done at end of workout to round things out.
  • Side Plank:
    • 60 sec (+42 pts)
    • 54 sec (+37 pts)
    • 44 sec (+30 pts)
  • Russian Twist:
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 12 reps (+6 pts)
    • 10 reps (+5 pts)
    • 8 reps (+5 pts)
    • YAYOG 1st Class program, W7/D4 Core. Tabatas (first time trying tabatas)
  • Flat Straight Leg Raise:
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • Using this to track the YAYOG flutter kicks, which are similar to this but lifting one leg at a time, alternating. I’m tracking one rep after each leg has had a turn. Heels off floor during entire set.
  • Body Weight Close Squat:
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • 7 reps (+5 pts)
    • YAYOG W7/D4 tabatas (20 sec exercise, 10 sec rest, 8 cycles)
  • Mountain Climbers:
    • 27 reps (+10 pts)
    • 21 reps (+7 pts)
    • 20 reps (+7 pts)
    • Not part of the YAYOG plan, just me trying to get some aerobics in (they are also great core exercises, if that matters).
  • Chin-Up:
    • 5 reps (+26 pts)
    • 5 reps (+26 pts)
    • 10 reps (+66 pts)
    • Adding a few chin-ups to stay competitive in the MonkeyArms Challenge… only 12 hours to go.
  • Wide-Grip Pull-Up:
    • 2 reps (+10 pts)
    • I thought I’d try for one of the “pull” quests, but.. I’ve been overdoing these workouts this week. (and honestly, pull-ups are not yet a strong point for me)
  • Pull-Up:
    • 3 reps (+14 pts)
  • Parallel-Grip Pull-Up:
    • 3 reps (+17 pts)
    • Hey! I didn’t realize my chin-up bar had an option for parallel-grip workouts. Sweet.
  • Sitting on my Butt:
    • 5:23:17 (-6 pts)
    • For the Quest.

Day 47/70

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.

Day 46/70

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 ] )