{"id":376,"date":"2011-12-05T07:45:55","date_gmt":"2011-12-05T12:45:55","guid":{"rendered":"http:\/\/madstone.net\/?p=376"},"modified":"2011-12-05T07:45:55","modified_gmt":"2011-12-05T12:45:55","slug":"day-3070-legs","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=376","title":{"rendered":"Day 30\/70: Legs"},"content":{"rendered":"<p><a id=\"username_2274722\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 202 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li title=\"Personal Record!\">232 sec\u00a0(+81 pts)<\/li>\n<li>3:52! WOOT! I blew away my old Personal Record by 69 seconds!<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight One-Leg Squat:\n<ul>\n<li title=\"Personal Record!\">4 reps\u00a0(+14 pts)<\/li>\n<li>This was an assisted squat, as I was balancing myself on both sides on chairs. Training for real 1-leg squats. Counting only half my reps to keep honest. 8 reps each leg. Slight pain in left knee.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li title=\"Personal Record!\">15 reps\u00a0(+11 pts)<\/li>\n<li>YAYOG: Week 5, Day 2, supersets<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>6 reps\u00a0(+7 pts)<\/li>\n<li>12 reps\u00a0(+15 pts)<\/li>\n<li>Side lunges with 6-second hold (6 brush strokes on reclining cat at bottom of each lunge). Second set BW back lunges with 3-sec hold and explosive positive.<\/li>\n<\/ul>\n<\/li>\n<li>Romanian Deadlift:\n<ul>\n<li>46 lb\u00a0x\u00a04 reps\u00a0(+16 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps:\n<ul>\n<li>12 jumps\u00a0||\u00a030 in\u00a0(+46 pts)<\/li>\n<li>done as rapidly as I could, maintaining good form.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Rope:<\/li>\n<ul>\n<li>0:01:33\u00a0(+7 pts)<\/li>\n<li>0:00:49\u00a0(+5 pts)<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 185.5<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 202 points for: Plank: 232 sec\u00a0(+81 pts) 3:52! WOOT! I blew away my old Personal Record by 69 seconds! Body Weight One-Leg Squat: 4 reps\u00a0(+14 pts) This was an assisted squat, as I was balancing myself on both sides on chairs. Training for real 1-leg squats. Counting only half my reps to keep honest. &hellip; <a href=\"https:\/\/madstone.net\/?p=376\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 30\/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-376","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-64","jetpack-related-posts":[{"id":405,"url":"https:\/\/madstone.net\/?p=405","url_meta":{"origin":376,"position":0},"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":386,"url":"https:\/\/madstone.net\/?p=386","url_meta":{"origin":376,"position":1},"title":"Day 35\/70: Legs","author":"Jorah","date":"December 10, 2011","format":false,"excerpt":"Jorah\u00a0earned 566 points for: Plank: 120 sec\u00a0(+42 pts) 93 sec\u00a0(+32 pts) center-back pain getting annoying. I may be raising my feet too high on my decline push-ups (it's typical of me to try too hard too quickly) Body Weight One-Leg Squat: 2 reps\u00a0(+7 pts) slow-down\/fast up. YAYOG W5\/D2. I obviously\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":463,"url":"https:\/\/madstone.net\/?p=463","url_meta":{"origin":376,"position":2},"title":"Day 52\/70","author":"Jorah","date":"December 27, 2011","format":false,"excerpt":"Jorahearned 307 points for: Mountain Climbers: 30 reps (+11 pts) 20 reps (+7 pts) 14 reps (+5 pts) Nasty rain and cold today. No way I'm going outside in workout clothes. Doing these as the 'pre fatigue' portion of the workout (idea found in 'Corps Strength' book) Body Weight Lunge:\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":376,"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":434,"url":"https:\/\/madstone.net\/?p=434","url_meta":{"origin":376,"position":4},"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":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":376,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/376","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=376"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/376\/revisions"}],"predecessor-version":[{"id":377,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/376\/revisions\/377"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}