{"id":358,"date":"2011-11-29T07:36:31","date_gmt":"2011-11-29T12:36:31","guid":{"rendered":"http:\/\/madstone.net\/?p=358"},"modified":"2011-11-29T07:36:31","modified_gmt":"2011-11-29T12:36:31","slug":"day-2470-push","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=358","title":{"rendered":"Day 24\/70: Push"},"content":{"rendered":"<p><a id=\"username_2177080\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 345 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li title=\"Personal Record!\">163 sec\u00a0(+57 pts)<\/li>\n<li>67 sec\u00a0(+23 pts)<\/li>\n<li>49 sec\u00a0(+17 pts)<\/li>\n<li>73 sec\u00a0(+25 pts)<\/li>\n<li>Plank-a-day. Trying for 3 minutes or at least to do a P.R. (no 3 minute today&#8230; lower back still very sore from kayak trip on Sunday). &lt;&lt;&lt;end of workout&gt;&gt;&gt; What the heck, I&#8217;ll do one more.<\/li>\n<\/ul>\n<\/li>\n<li>Decline Push-Up:\n<ul>\n<li>11 reps\u00a0(+16 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>7 reps\u00a0(+10 pts)<\/li>\n<li>3-minute cycle, 3 sets of each exercise, YAYOG W4D1 &#8211; Declines done with feet on a large stability ball&#8230; 75cm<\/li>\n<\/ul>\n<\/li>\n<li>Standing Military Press:\n<ul>\n<li>47 lb\u00a0x\u00a06 reps\u00a0(+19 pts)<\/li>\n<li>47 lb\u00a0x\u00a05 reps\u00a0(+19 pts)<\/li>\n<li>47 lb\u00a0x\u00a05 reps\u00a0(+19 pts)<\/li>\n<li>YAYOG military press, 1\/4 body weight. These are really hard on my neck and shoulders. I _must_ do shoulder stretches!<\/li>\n<\/ul>\n<\/li>\n<li>Close Grip Push-Up:\n<ul>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>7 reps\u00a0(+11 pts)<\/li>\n<li title=\"Personal Record!\">8 reps\u00a0(+12 pts)<\/li>\n<li>First set done with hands on single basketball to create unstable surface.<\/li>\n<\/ul>\n<\/li>\n<li>Dips &#8211; Triceps Version:\n<ul>\n<li>5 reps\u00a0(+19 pts)<\/li>\n<li>4 reps\u00a0(+15 pts)<\/li>\n<li>4 reps\u00a0(+15 pts)<\/li>\n<li>Bar-stool dips!<\/li>\n<\/ul>\n<\/li>\n<li>Push-Up:<\/li>\n<ul>\n<li>13 reps\u00a0(+19 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>5 reps\u00a0(+7 pts)<\/li>\n<li>10 reps\u00a0(+15 pts)<\/li>\n<li>First three sets done in cycle, Second set done with one hand on each basketball for unstable surface Final set done as a fare-thee-well after my final plank<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 187<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 345 points for: Plank: 163 sec\u00a0(+57 pts) 67 sec\u00a0(+23 pts) 49 sec\u00a0(+17 pts) 73 sec\u00a0(+25 pts) Plank-a-day. Trying for 3 minutes or at least to do a P.R. (no 3 minute today&#8230; lower back still very sore from kayak trip on Sunday). &lt;&lt;&lt;end of workout&gt;&gt;&gt; What the heck, I&#8217;ll do one more. Decline Push-Up: &hellip; <a href=\"https:\/\/madstone.net\/?p=358\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 24\/70: Push&#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-358","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-5M","jetpack-related-posts":[{"id":524,"url":"https:\/\/madstone.net\/?p=524","url_meta":{"origin":358,"position":0},"title":"Day 15\/70","author":"Jorah","date":"January 29, 2012","format":false,"excerpt":"I\u00a0earned 684 points on fitocracy.com for: Plank: 302 sec\u00a0(+100 pts) 45 sec\u00a0(+15 pts) 31 sec\u00a0(+10 pts) #1 Maintenance plank, and also my PR for no fidgeting. #2 Wall plank; feet on wall, arms straight. #3 - holding Push-Up pose half-way-down. Decline Push-Up: 12 reps\u00a0(+18 pts) 12 reps\u00a0(+18 pts) 8 reps\u00a0(+12\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":374,"url":"https:\/\/madstone.net\/?p=374","url_meta":{"origin":358,"position":1},"title":"Day 29\/70: Core and Push","author":"Jorah","date":"December 4, 2011","format":false,"excerpt":"Complex workout. I missed my YAYOG W4\/D4 workout, so I'm going to do it, then go right into my W5\/D1 workout. Combining Core and Push on one day may not be perfect, but I don't want to delay getting started on Week 5. So sue me. \u00a0Jorah\u00a0earned 810 points for:\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":495,"url":"https:\/\/madstone.net\/?p=495","url_meta":{"origin":358,"position":2},"title":"Day 1\/70","author":"Jorah","date":"January 15, 2012","format":false,"excerpt":"My modified YAYOG program \u00a0 Jorah\u00a0earned 750 points for: Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 21 sec\u00a0(+7 pts) 69 sec\u00a0(+24 pts) 321 sec\u00a0(+100 pts) First 4 are RKC planks, #5 is knee-ups, #6 is maintenance plank (clearly, I need a day off from planks) Push-Up: 1\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":384,"url":"https:\/\/madstone.net\/?p=384","url_meta":{"origin":358,"position":3},"title":"Day 34\/70: Push","author":"Jorah","date":"December 9, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 218 points for: Plank: 185 sec\u00a0(+64 pts) plank-a-day, not part of the Push workout for today. Decline Push-Up: 10 reps\u00a0(+15 pts) YAYOG W5\/D4 Push. Supersets. 1st declines done with feet on large stab ball. 3-sec hold at bottom, slow negs\/fast pos Shove Offs: 21 reps\u00a0(+31 pts) done onto 5th\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":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":358,"position":4},"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":380,"url":"https:\/\/madstone.net\/?p=380","url_meta":{"origin":358,"position":5},"title":"Day 32\/70: Core","author":"Jorah","date":"December 7, 2011","format":false,"excerpt":"Jorah\u00a0earned 227 points for: Plank: 135 sec\u00a0(+47 pts) 56 sec\u00a0(+19 pts) 50 sec\u00a0(+17 pts) Lower back aching too much to do well today. These were done with no more than 30-sec break between Hanging Bent Leg Raise: 6 reps\u00a0(+5 pts) YAYOG: W5\/D4: Core Flat Straight Leg Raise: 4 reps\u00a0(+5 pts)\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\/358","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=358"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/358\/revisions"}],"predecessor-version":[{"id":360,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/358\/revisions\/360"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}