{"id":390,"date":"2011-12-11T16:16:35","date_gmt":"2011-12-11T21:16:35","guid":{"rendered":"http:\/\/madstone.net\/?p=390"},"modified":"2012-01-15T12:21:15","modified_gmt":"2012-01-15T17:21:15","slug":"day-3670-pull-also-half-way-point-of-my-10-week-program","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=390","title":{"rendered":"Day 36\/70: Pull &#8230;also, half-way point of my 10-week program!"},"content":{"rendered":"<p><a id=\"username_2374793\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">\u00a0Jorah<\/a>\u00a0earned 261 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>142 sec\u00a0(+49 pts)<\/li>\n<li>72 sec\u00a0(+25 pts)<\/li>\n<li>plank-a-day, not part of the program<\/li>\n<\/ul>\n<\/li>\n<li>Pull-Up:\n<ul>\n<li>4 reps\u00a0(+21 pts)<\/li>\n<li>YAYOG 1st Class &#8211; W6\/D3 &#8220;Pull&#8221; &#8211; Super Sets &#8230;4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down, 3-sec hold at top<\/li>\n<\/ul>\n<\/li>\n<li>Let Me Ins:\n<ul>\n<li>10 reps\u00a0(+4 pts)<\/li>\n<li>4 reps\u00a0(+2 pts)<\/li>\n<li>7 reps\u00a0(+2 pts)<\/li>\n<li>YAYOG W6\/D3 &#8211; 1st set of done as quickly as possible while maintaining good form. 2nd set w\/6-sec contraction at top, last done w\/rev grip<\/li>\n<\/ul>\n<\/li>\n<li>Weighted Inverted Row (Let Me Ups):\n<ul>\n<li>47 lb\u00a0x\u00a011 reps\u00a0(+35 pts)<\/li>\n<li>47 lb\u00a0x\u00a06 reps\u00a0(+31 pts)<\/li>\n<li>47 lb\u00a0x\u00a03 reps\u00a0(+28 pts)<\/li>\n<li>1st &amp; 2nd set done with fast up\/slow down, 3rd w\/rev grip and feet elevated<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>4 reps\u00a0(+20 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Farmer&#8217;s Walk:<\/li>\n<ul>\n<li>160&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+44 pts)<\/li>\n<li>Moving my buckets of gravel and water to the back patio to get them out of the living room. Might as well log it.<\/li>\n<\/ul>\n<\/ul>\n<div>Weight: 165.5<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0Jorah\u00a0earned 261 points for: Plank: 142 sec\u00a0(+49 pts) 72 sec\u00a0(+25 pts) plank-a-day, not part of the program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class &#8211; W6\/D3 &#8220;Pull&#8221; &#8211; Super Sets &#8230;4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down, 3-sec hold at top Let Me Ins: 10 reps\u00a0(+4 pts) 4 reps\u00a0(+2 &hellip; <a href=\"https:\/\/madstone.net\/?p=390\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 36\/70: Pull &#8230;also, half-way point of my 10-week program!&#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-390","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-6i","jetpack-related-posts":[{"id":378,"url":"https:\/\/madstone.net\/?p=378","url_meta":{"origin":390,"position":0},"title":"Day 31\/70: Pull","author":"Jorah","date":"December 6, 2011","format":false,"excerpt":"Jorah\u00a0earned 333 points for: Plank: 196 sec\u00a0(+68 pts) 85 sec\u00a0(+29 pts) plank-a-day, not part of the program: Well, it's not a P.R., but I'll happily note a 3:16 plank! Pull-Up: 3 reps\u00a0(+14 pts) YAYOG 1st Class - W5\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups\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":403,"url":"https:\/\/madstone.net\/?p=403","url_meta":{"origin":390,"position":1},"title":"Day 42\/70","author":"Jorah","date":"December 17, 2011","format":false,"excerpt":"Jorah\u00a0earned 671 points for: Plank: 121 sec\u00a0(+42 pts) 99 sec\u00a0(+34 pts) 109 sec\u00a0(+38 pts) plank-a-day, not part of the YAYOG program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class - W6\/D3 \"Pull\" - Pull-ups done with fast up\/slow down, 3-sec hold at top. Let Me Ins: 12 reps\u00a0(+5 pts) 6 reps\u00a0(+2\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":465,"url":"https:\/\/madstone.net\/?p=465","url_meta":{"origin":390,"position":2},"title":"Day 53\/70","author":"Jorah","date":"December 28, 2011","format":false,"excerpt":"Jorah\u00a0earned 251 points for: Plank: 122 sec (+42 pts) plank-a-day Running: 0:12:25 || 1.8 km (+82 pts) warm-up run Pull-Up: 3 reps (+14 pts) 2 reps (+8 pts) YAYOG, W8\/D3 supersets. Push-up with LMI, then LMI w\/LMU, then LMU w\/LMI Let Me Ins: 12 reps (+5 pts) 4 reps (+2\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":390,"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":394,"url":"https:\/\/madstone.net\/?p=394","url_meta":{"origin":390,"position":4},"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":416,"url":"https:\/\/madstone.net\/?p=416","url_meta":{"origin":390,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/390","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=390"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/390\/revisions"}],"predecessor-version":[{"id":446,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/390\/revisions\/446"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}