{"id":355,"date":"2011-11-26T10:37:27","date_gmt":"2011-11-26T15:37:27","guid":{"rendered":"http:\/\/madstone.net\/?p=355"},"modified":"2011-11-26T10:37:27","modified_gmt":"2011-11-26T15:37:27","slug":"day-2170-legs","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=355","title":{"rendered":"Day 21\/70: Legs"},"content":{"rendered":"<p><a id=\"username_2138358\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">\u00a0Jorah<\/a>\u00a0earned 525 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>30 sec\u00a0(+10 pts)<\/li>\n<li>62 sec\u00a0(+21 pts)<\/li>\n<li>128 sec\u00a0(+44 pts)<\/li>\n<li>87 sec\u00a0(+30 pts)<\/li>\n<li>81 sec\u00a0(+28 pts)<\/li>\n<li>56 sec\u00a0(+19 pts)<\/li>\n<li>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&#8217;t realize today&#8217;s actually a plank day for me. Doing three more to keep it honest.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Bulgarian Split Squat:\n<ul>\n<li>9 reps\u00a0(+10 pts)<\/li>\n<li>9 reps\u00a0(+10 pts)<\/li>\n<li>12 reps\u00a0(+14 pts)<\/li>\n<li>YAYOG Bulgarian Split Squat with 3-second pause at bottom. Count is per-side; if I show 9, that was 9 per side in that set.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>9 reps\u00a0(+11 pts)<\/li>\n<li>12 reps\u00a0(+15 pts)<\/li>\n<li>12 reps\u00a0(+15 pts)<\/li>\n<li>YAYOG: Alternating side lunges with 6 second hold at bottom. Last set, I added two 5-lb dumbbells to help me learn the form.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li title=\"Personal Record!\">12 reps\u00a0(+9 pts)<\/li>\n<li>12 reps\u00a0(+9 pts)<\/li>\n<li>12 reps\u00a0(+9 pts)<\/li>\n<li>YAYOG: toyotas. Interval sets of 6-12 on a 3-minute cycle. Switching from recording these as burpees based on a discussion on the YAYOG group.<\/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\u00a07 reps\u00a0(+17 pts)<\/li>\n<li>46 lb\u00a0x\u00a07 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>14 jumps\u00a0||\u00a022 in\u00a0(+38 pts)<\/li>\n<li>16 jumps\u00a0||\u00a022 in\u00a0(+45 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Side Plank:\n<ul>\n<li>42 sec\u00a0(+29 pts)<\/li>\n<li>38 sec\u00a0(+26 pts)<\/li>\n<li>33 sec\u00a0(+23 pts)<\/li>\n<li>all planks this week done on a 3-minute cycle, starting the next plank 3 minutes after starting the first plank.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Rope:\n<ul>\n<li>0:01:35\u00a0(+7 pts)<\/li>\n<li>0:01:07\u00a0(+5 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Rocking Standing Calf Raise:<\/li>\n<ul>\n<li>0 lb\u00a0x\u00a020 reps\u00a0(+5 pts)<\/li>\n<li>10 lb\u00a0x\u00a020 reps\u00a0(+5 pts)<\/li>\n<li title=\"Personal Record!\">10 lb\u00a0x\u00a020 reps\u00a0(+5 pts)<\/li>\n<li>Done very slowly, with a 1-second hold at each end of the movement.<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 186.5<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\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&#8217;t realize today&#8217;s actually a plank &hellip; <a href=\"https:\/\/madstone.net\/?p=355\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 21\/70: Legs&#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-355","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-5J","jetpack-related-posts":[{"id":434,"url":"https:\/\/madstone.net\/?p=434","url_meta":{"origin":355,"position":0},"title":"Day 66\/70","author":"Jorah","date":"January 11, 2012","format":false,"excerpt":"Jorah\u00a0earned 669 points for: Plank: 21 sec (+7 pts) 16 sec (+5 pts) 26 sec (+9 pts) 23 sec (+8 pts) 42 sec (+14 pts) 241 sec (+84 pts) First 4 sessions are the RKC plank: http:\/\/youtu.be\/6TKktamzq4o 5th was my 1st wall-plank attempt (feet on wall), final plank my normal\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":341,"url":"https:\/\/madstone.net\/?p=341","url_meta":{"origin":355,"position":1},"title":"Day 16\/70","author":"Jorah","date":"November 21, 2011","format":false,"excerpt":"Today is Legs day! \u00a0 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.\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":355,"position":2},"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":405,"url":"https:\/\/madstone.net\/?p=405","url_meta":{"origin":355,"position":3},"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":[]},{"id":416,"url":"https:\/\/madstone.net\/?p=416","url_meta":{"origin":355,"position":4},"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":513,"url":"https:\/\/madstone.net\/?p=513","url_meta":{"origin":355,"position":5},"title":"Day 9\/70","author":"Jorah","date":"January 23, 2012","format":false,"excerpt":"Jorah earned 515 points for: Body Weight Bulgarian Split Squat: 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) 6 reps\u00a0(+7 pts) 7 reps\u00a0(+8 pts) 6 reps\u00a0(+7 pts) 2 reps\u00a0(+5 pts) YAYOG W2\/D1 - 8-minute Ladders: ran out of time Body Weight One-Leg Squat:\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\/355","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=355"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/355\/revisions"}],"predecessor-version":[{"id":357,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/355\/revisions\/357"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=355"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=355"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=355"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}