Settling on my next 9 weeks plan

I finally decided to just follow a slightly-modified 1st Class program from the book. I set out the first six weeks in a document so that I wouldn’t have to cart the book around with me so much. I spilled coffee on it last week, which didn’t help its appearance any.

I’m still narrowing down my goals (I know, that’s pretty bad a full week into a 10-week program) but at the moment they are:

  • Weight: get to 178 (four pounds from here)
  • Strength and endurance: I want to be able to do 50 push-ups in a single set, 10 pull-ups in a single set, a 3-minute handstand hold (supported with my feet against the wall), and I want to get to my 10-minute plank goal.
  • Speed: I want to move my 5.5km course speed from 39 minutes to 36 minutes (this would be about an 8% improvement. Probably too ambitious, but what the heck, right?)
  • Plyometrics: I want to learn the Depth Jump and be able to do a 10-rep set off of a 12″ platform
  • Flexibility: I’d like to be able to put my palms flat on the floor

Day 7/70

 Jorah earned 903 points for:

  • Burpee:
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 6 reps (+13 pts)
    • 7 reps (+15 pts)
    • 4 reps (+9 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • 6 reps (+13 pts)
    • 1 reps (+5 pts)
    • 2 reps (+5 pts)
    • 3 reps (+6 pts)
    • 4 reps (+9 pts)
    • 5 reps (+11 pts)
    • Decided to combine my first Easy Gleason workout with my first attempt at Burpees. Someone call for help if I’m not back in an hour… [[ well, I did survive. ow. ow. ow. ]]
  • Side Plank:
    • 82 sec (+57 pts)
    • Still feeling a little queasy after those Burpees. I am going to take a break until my stomach calms down. My energy level today is flat on the floor. My body feels like my bones are made of lead.
  • Plank:
    • 456 sec (+100 pts)
    • Weekly personal record attempt. [[ well, i gave it everything I had, but that 8-minute mark is still safe. ]] [[[ omfsm, I can’t believe this got a gold star… by one freaking second ]]]
  • Dumbbell Flyes:
    • 35 lb x 5 reps (+8 pts)
    • questing
  • Dumbbell Bicep Curl:
    • 35 lb x 5 reps (+12 pts)
    • questing
  • Decline Push-Up:
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • 1 reps (+5 pts)
    • “Playing Card” workout from YAYOG (lesson learned; use Let Me Ins, not Wide Grip Pull Ups for the “pull” section!)
  • Dips – Triceps Version:
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • 2 reps (+6 pts)
    • “Playing Card” workout from YAYOG
  • Push-Up:
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • 3 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Mountain Climbers:
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • 4 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Pull-Up:
    • 5 reps (+27 pts)
    • 5 reps (+27 pts)
    • 3.5 reps (+17 pts)
    • 4 reps (+20 pts)
    • “Playing Card” workout from YAYOG
  • Wide-Grip Pull-Up:
    • 2 reps (+9 pts)
    • 2 reps (+9 pts)
    • “Playing Card” workout from YAYOG
  • Chin-Up:
    • 7 reps (+40 pts)
    • 7 reps (+40 pts)
    • 7 reps (+40 pts)
    • 3.5 reps (+16 pts)
    • “Playing Card” workout from YAYOG
  • Flat Straight Leg Raise:
    • 8 reps (+5 pts)
    • “Playing Card” workout from YAYOG (Iron Cross)
  • Bicycle (abs):
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • 9 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Parallel-Grip Pull-Up:
    • 2 reps (+9 pts)
    • 2 reps (+9 pts)
    • “Playing Card” workout from YAYOG
  • V-Up:
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 8 reps (+5 pts)
    • 9 reps (+6 pts)
    • “Playing Card” workout from YAYOG (used these to fill in on the missing Iron Cross and Bicycles that I. Could. Not. Do.
  • Russian Twist:
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • 10 reps (+5 pts)
    • “Playing Card” workout from YAYOG
  • Jump Squat:
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • 11 reps (+8 pts)
    • “Playing Card” workout from YAYOG
  • Body Weight Bulgarian Split Squat:
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • 12 reps (+14 pts)
    • “Playing Card” workout from YAYOG
  • Body Weight Squat:
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • 13 reps (+8 pts)
    • “Playing Card” workout from YAYOG
  • Walked up the stairs (in lieu of the elevator):
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • 1 floors (+5 pts)
    • Up and down the stairs moving between workout ‘stations’ in my house

Weight: 182.5

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