{"id":403,"date":"2011-12-17T12:21:28","date_gmt":"2011-12-17T17:21:28","guid":{"rendered":"http:\/\/madstone.net\/?p=403"},"modified":"2012-01-15T12:20:37","modified_gmt":"2012-01-15T17:20:37","slug":"day-4270-pull","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=403","title":{"rendered":"Day 42\/70"},"content":{"rendered":"<p><a id=\"username_2483224\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 671 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>121 sec\u00a0(+42 pts)<\/li>\n<li>99 sec\u00a0(+34 pts)<\/li>\n<li>109 sec\u00a0(+38 pts)<\/li>\n<li>plank-a-day, not part of the YAYOG 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; 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>12 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+2 pts)<\/li>\n<li>12 reps\u00a0(+5 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 slow negatives, last done w\/rev grip<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Inverted Row (Let Me Ups):\n<ul>\n<li>5 reps\u00a0(+8 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>5 reps\u00a0(+8 pts)<\/li>\n<li>Fast up\/slow down 3-sec hold, then rev. grip and feet elevated, then regular grip, quickly.<\/li>\n<\/ul>\n<\/li>\n<li>Dumbbell Bicep Curl:\n<ul>\n<li>25 lb\u00a0x\u00a07 reps\u00a0(+9 pts)<\/li>\n<li>25 lb\u00a0x\u00a07 reps\u00a0(+9 pts)<\/li>\n<li>YAYOG towel curls. Doing these with low weight as I&#8217;ve no way to measure what I&#8217;m doing. They are VERY hard. Almost like isometric curls, but I do move my arms, lifting my foot slowly.<\/li>\n<\/ul>\n<\/li>\n<li>Reverse Barbell Curl:\n<ul>\n<li title=\"Personal Record!\">68 lb\u00a0x\u00a07 reps\u00a0(+12 pts)<\/li>\n<li>68 lb\u00a0x\u00a05 reps\u00a0(+11 pts)<\/li>\n<li>Much better description of my &#8220;bucket curl,&#8221; using an old plastic bucket filled with gravel and water, palms-down (pronated) grip.<\/li>\n<\/ul>\n<\/li>\n<li>Farmer&#8217;s Walk:\n<ul>\n<li>80&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+26 pts)<\/li>\n<li>80&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+26 pts)<\/li>\n<li>80&#8242; 0&#8243;\u00a0||\u00a068.5 lb\u00a0(+26 pts)<\/li>\n<li>I&#8217;ve moved my Farmer&#8217;s Walk to the back of my townhouse&#8230; fewer eyes to see me, plus it&#8217;s uneven ground! Much more farm-like. \ud83d\ude42<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>4 reps\u00a0(+20 pts)<\/li>\n<li>3 reps\u00a0(+13 pts)<\/li>\n<li>fast up, 3-second hold, excruciatingly slow down.<\/li>\n<\/ul>\n<\/li>\n<li>Dumbbell Shrug:\n<ul>\n<li>68.5 lb\u00a0x\u00a03 reps\u00a0(+15 pts)<\/li>\n<li>68.5 lb\u00a0x\u00a03 reps\u00a0(+15 pts)<\/li>\n<li>Making good use of these two old cat litter buckets!<\/li>\n<\/ul>\n<\/li>\n<li>Running:\n<ul>\n<li>0:03:00\u00a0||\u00a00.2 mi\u00a0(+7 pts) Warmup<\/li>\n<li>0:38:19\u00a0||\u00a05.5 km\u00a0(+310 pts) This is well under my goal of 39 minutes for a 5k distance, and my second run at 39 or under. Very pleased about this.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Weight: 186.5 when I got up; was down to 185.5 after the run, probably due to need to\u00a0re-hydrate.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8211; W6\/D3 &#8220;Pull&#8221; &#8211; 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 pts) 12 reps\u00a0(+5 pts) YAYOG &hellip; <a href=\"https:\/\/madstone.net\/?p=403\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 42\/70&#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-403","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-6v","jetpack-related-posts":[{"id":390,"url":"https:\/\/madstone.net\/?p=390","url_meta":{"origin":403,"position":0},"title":"Day 36\/70: Pull &#8230;also, half-way point of my 10-week program!","author":"Jorah","date":"December 11, 2011","format":false,"excerpt":"\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 - W6\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down, 3-sec hold at top Let Me Ins:\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":378,"url":"https:\/\/madstone.net\/?p=378","url_meta":{"origin":403,"position":1},"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":465,"url":"https:\/\/madstone.net\/?p=465","url_meta":{"origin":403,"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":394,"url":"https:\/\/madstone.net\/?p=394","url_meta":{"origin":403,"position":3},"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":405,"url":"https:\/\/madstone.net\/?p=405","url_meta":{"origin":403,"position":4},"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":403,"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\/403","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=403"}],"version-history":[{"count":4,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/403\/revisions"}],"predecessor-version":[{"id":444,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/403\/revisions\/444"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}