{"id":341,"date":"2011-11-21T10:08:58","date_gmt":"2011-11-21T15:08:58","guid":{"rendered":"http:\/\/madstone.net\/?p=341"},"modified":"2011-11-21T10:08:58","modified_gmt":"2011-11-21T15:08:58","slug":"day-1670","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=341","title":{"rendered":"Day 16\/70"},"content":{"rendered":"<p>Today is Legs day!<\/p>\n<p>&nbsp;<\/p>\n<p><a id=\"username_2069149\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 489 points for:<\/p>\n<ul>\n<li>Body Weight Bulgarian Split Squat:\n<ul>\n<li title=\"Personal Record!\">12 reps\u00a0(+14 pts)<\/li>\n<li>9 reps\u00a0(+10 pts)<\/li>\n<li>8 reps\u00a0(+9 pts)<\/li>\n<li>These things are royal BASTARDS.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>12 reps\u00a0(+15 pts)<\/li>\n<li>9 reps\u00a0(+11 pts)<\/li>\n<li>9 reps\u00a0(+11 pts)<\/li>\n<li>YAYOG: Alternating side lunges with 6 second hold at bottom.<\/li>\n<\/ul>\n<\/li>\n<li>Burpee:\n<ul>\n<li title=\"Personal Record!\">12 reps\u00a0(+27 pts)<\/li>\n<li>12 reps\u00a0(+27 pts)<\/li>\n<li>11 reps\u00a0(+24 pts)<\/li>\n<li>YAYOG: toyotas. Interval sets of 6-12 on a 3-minute cycle. OMFSM. I haven&#8217;t wanted anything to be DONE as much in a while.<\/li>\n<\/ul>\n<\/li>\n<li>Romanian Deadlift:\n<ul>\n<li>46 lb\u00a0x\u00a06 reps\u00a0(+17 pts)<\/li>\n<li>46 lb\u00a0x\u00a06 reps\u00a0(+17 pts)<\/li>\n<li>46 lb\u00a0x\u00a06 reps\u00a0(+17 pts)<\/li>\n<li>YAYOG: Alternating one-legged Romanian Dead Lifts. Standing on a pillow to increase supporting muscle engagement and balance<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps:\n<ul>\n<li>12 jumps\u00a0||\u00a022 in\u00a0(+32 pts)<\/li>\n<li>18 jumps\u00a0||\u00a022 in\u00a0(+52 pts)<\/li>\n<li>12 jumps\u00a0||\u00a022 in\u00a0(+32 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Plank:\n<ul>\n<li>102 sec\u00a0(+35 pts)<\/li>\n<li>55 sec\u00a0(+19 pts)<\/li>\n<li>45 sec\u00a0(+15 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Side Plank:\n<ul>\n<li>43 sec\u00a0(+30 pts)<\/li>\n<li>31 sec\u00a0(+21 pts)<\/li>\n<li>30 sec\u00a0(+21 pts)<\/li>\n<li>Don&#8217;t side planks EVER get any easier?<\/li>\n<\/ul>\n<\/li>\n<li>Seated Glute Stretch:\n<ul>\n<li>90 sec\u00a0(+7 pts)<\/li>\n<li>72 sec\u00a0(+5 pts)<\/li>\n<li>75 sec\u00a0(+6 pts)<\/li>\n<li>Actually a ball bridge or reverse plank with feet on stability ball. 30 second rest between sessions.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Rope:<\/li>\n<ul>\n<li>0:01:12\u00a0(+5 pts)<\/li>\n<li>0:01:12\u00a0(+5 pts)<\/li>\n<li>0:00:36\u00a0(+5 pts)<\/li>\n<li>hadn&#8217;t done this one in a while. I&#8217;m better at not hitting my feet. All the other jumping I&#8217;m doing must be helping my jump height on these.<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 187<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Today is Legs day! &nbsp; Jorah\u00a0earned 489 points for: Body Weight Bulgarian Split Squat: 12 reps\u00a0(+14 pts) 9 reps\u00a0(+10 pts) 8 reps\u00a0(+9 pts) These things are royal BASTARDS. Body Weight Lunge: 12 reps\u00a0(+15 pts) 9 reps\u00a0(+11 pts) 9 reps\u00a0(+11 pts) YAYOG: Alternating side lunges with 6 second hold at bottom. Burpee: 12 reps\u00a0(+27 pts) 12 &hellip; <a href=\"https:\/\/madstone.net\/?p=341\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 16\/70&#8221;<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[30],"tags":[],"class_list":["post-341","post","type-post","status-publish","format-standard","hentry","category-post"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pgY3e-5v","jetpack-related-posts":[{"id":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":341,"position":0},"title":"Day 21\/70: Legs","author":"Jorah","date":"November 26, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 525 points for: Plank: 30 sec\u00a0(+10 pts) 62 sec\u00a0(+21 pts) 128 sec\u00a0(+44 pts) 87 sec\u00a0(+30 pts) 81 sec\u00a0(+28 pts) 56 sec\u00a0(+19 pts) Daily plank for the Plank More Than 10 Minutes group. Note: it is easier to track plank times accurately if you actually start the timer. Oops! Didn't\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":365,"url":"https:\/\/madstone.net\/?p=365","url_meta":{"origin":341,"position":1},"title":"Day 25\/70: Legs","author":"Jorah","date":"November 30, 2011","format":false,"excerpt":"Jorah\u00a0earned 361 points for: Plank: 30 sec\u00a0(+10 pts) 120 sec\u00a0(+42 pts) 110 sec\u00a0(+38 pts) Very disappointing... I was trying, as is my new goal, to get a P.R. on my first plank. When I felt my back starting to really ache, I checked my watch, only to discover that once\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":334,"url":"https:\/\/madstone.net\/?p=334","url_meta":{"origin":341,"position":2},"title":"Day 14\/70","author":"Jorah","date":"November 19, 2011","format":false,"excerpt":"I feel good today, other than my knees aching from all that jogging yesterday. Jorah\u00a0earned 718 points for: Body Weight Lunge: 1 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 4 reps\u00a0(+5 pts) 5 reps\u00a0(+6 pts) 4 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 1 reps\u00a0(+5 pts) 1 reps\u00a0(+5\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":416,"url":"https:\/\/madstone.net\/?p=416","url_meta":{"origin":341,"position":3},"title":"Day 46\/70","author":"Jorah","date":"December 21, 2011","format":false,"excerpt":"Jorah\u00a0earned 796 points for: Plank: 189 sec\u00a0(+66 pts) 120 sec\u00a0(+42 pts) Plank-a-day. As a side note, hoping to get to level 19 today. Chin-Up: 7 reps\u00a0(+41 pts) 7 reps\u00a0(+41 pts) 6 reps\u00a0(+33 pts) 6 reps\u00a0(+33 pts) 5 reps\u00a0(+26 pts) 6 reps\u00a0(+33 pts) 6 reps\u00a0(+33 pts) 5 reps\u00a0(+26 pts) 5 reps\u00a0(+26\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":493,"url":"https:\/\/madstone.net\/?p=493","url_meta":{"origin":341,"position":4},"title":"Day 2\/70","author":"Jorah","date":"January 16, 2012","format":false,"excerpt":"Jorah\u00a0earned 678 points for: Side Plank: 80 sec\u00a0(+55 pts) Just letting my abs know I'm serious. Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 14 sec\u00a0(+4 pts) 61 sec\u00a0(+21 pts) 298 sec\u00a0(+100 pts) 1-4 are RKC planks, # 5 is YAYOG 'knee up' variant, #6 is a maintenance\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":405,"url":"https:\/\/madstone.net\/?p=405","url_meta":{"origin":341,"position":5},"title":"Day 41\/70: Legs","author":"Jorah","date":"December 16, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 353 points for: Plank: 60 sec\u00a0(+21 pts) 180 sec\u00a0(+62 pts) plank-a-day (working to overcome my inertia again today) Body Weight One-Leg Squat: 6 reps\u00a0(+21 pts) slow-down\/fast up. YAYOG W6\/D2. Learning these. Much better than last time. I stood on a stool to let my other leg get out of\u2026","rel":"","context":"In &quot;Post&quot;","block_context":{"text":"Post","link":"https:\/\/madstone.net\/?cat=30"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/341","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=341"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/341\/revisions"}],"predecessor-version":[{"id":342,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/341\/revisions\/342"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=341"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=341"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=341"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}