{"id":380,"date":"2011-12-07T16:12:36","date_gmt":"2011-12-07T21:12:36","guid":{"rendered":"http:\/\/madstone.net\/?p=380"},"modified":"2012-01-15T12:20:56","modified_gmt":"2012-01-15T17:20:56","slug":"day-3270-core","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=380","title":{"rendered":"Day 32\/70: Core"},"content":{"rendered":"<p><a id=\"username_2314127\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 227 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>135 sec\u00a0(+47 pts)<\/li>\n<li>56 sec\u00a0(+19 pts)<\/li>\n<li>50 sec\u00a0(+17 pts)<\/li>\n<li>Lower back aching too much to do well today. These were done with no more than 30-sec break between<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Bent Leg Raise:\n<ul>\n<li title=\"Personal Record!\">6 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG: W5\/D4: Core<\/li>\n<\/ul>\n<\/li>\n<li>Flat Straight Leg Raise:\n<ul>\n<li title=\"Personal Record!\">4 reps\u00a0(+5 pts)<\/li>\n<li>Using this for the YAYOG Iron Cross ab exercise. If anyone has a better suggestion, please let me know.<\/li>\n<\/ul>\n<\/li>\n<li>Barbell Hip Thrust:\n<ul>\n<li title=\"Personal Record!\">47 lb\u00a0x\u00a010 reps\u00a0(+12 pts)<\/li>\n<li>Using this for the YAYOG 1-leg hip extensions. I did 10 on each leg.<\/li>\n<\/ul>\n<\/li>\n<li>Superman:\n<ul>\n<li>32 sec\u00a0(+6 pts)<\/li>\n<li>21 sec\u00a0(+4 pts)<\/li>\n<li>22 sec\u00a0(+4 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Jack Knife Sit-Up:\n<ul>\n<li title=\"Personal Record!\">12 reps\u00a0(+9 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG V-ups<\/li>\n<\/ul>\n<\/li>\n<li>Russian Twist:\n<ul>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>holding 1 5-lb weight between feet<\/li>\n<\/ul>\n<\/li>\n<li>Side Plank:\n<ul>\n<li>44 sec\u00a0(+30 pts)<\/li>\n<li>33 sec\u00a0(+23 pts)<\/li>\n<li>26 sec\u00a0(+18 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Seated Glute Stretch:\n<ul>\n<li>108 sec\u00a0(+8 pts)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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) Using this for the YAYOG &hellip; <a href=\"https:\/\/madstone.net\/?p=380\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 32\/70: Core&#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-380","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-68","jetpack-related-posts":[{"id":480,"url":"https:\/\/madstone.net\/?p=480","url_meta":{"origin":380,"position":0},"title":"Day 62\/70","author":"Jorah","date":"January 7, 2012","format":false,"excerpt":"Jorah\u00a0earned 227 points for: Plank: 296 sec (+100 pts) I plan to be back later today to see if I can get a gold star on this exercise. Hanging Bent Leg Raise: 5 reps (+5 pts) 5 reps (+5 pts) YAYOG W9\/D4 - Core - Supersets. Hanging Leg Lifts w\/3-sec\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":394,"url":"https:\/\/madstone.net\/?p=394","url_meta":{"origin":380,"position":1},"title":"Day 37\/70: Core","author":"Jorah","date":"December 12, 2011","format":false,"excerpt":"Jorah\u00a0earned 228 points for: Plank: 201 sec\u00a0(+70 pts) Running through my workout as fast as I can today... overdue assignment at work means I need to get in early. Hanging Bent Leg Raise: 6 reps\u00a0(+5 pts) Fast-up, 3-sec hold, slow-down. YAYOG W6\/D4 - Core Flat Straight Leg Raise: 6 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":386,"url":"https:\/\/madstone.net\/?p=386","url_meta":{"origin":380,"position":2},"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":405,"url":"https:\/\/madstone.net\/?p=405","url_meta":{"origin":380,"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":374,"url":"https:\/\/madstone.net\/?p=374","url_meta":{"origin":380,"position":4},"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":457,"url":"https:\/\/madstone.net\/?p=457","url_meta":{"origin":380,"position":5},"title":"Day 48\/70","author":"Jorah","date":"December 23, 2011","format":false,"excerpt":"Jorah\u00a0earned 593 points for: Plank: 258 sec (+90 pts) 60 sec (+21 pts) 64 sec (+22 pts) 55 sec (+19 pts) 85 sec (+29 pts) 4:18 ...well, it's not 5 minutes, but I'm hoping I at least get a gold star out of the attempt. 3 planks, done one after\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\/380","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=380"}],"version-history":[{"count":3,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/380\/revisions"}],"predecessor-version":[{"id":445,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/380\/revisions\/445"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}