{"id":405,"date":"2011-12-16T12:21:47","date_gmt":"2011-12-16T17:21:47","guid":{"rendered":"http:\/\/madstone.net\/?p=405"},"modified":"2011-12-17T12:23:10","modified_gmt":"2011-12-17T17:23:10","slug":"day-4170-legs","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=405","title":{"rendered":"Day 41\/70: Legs"},"content":{"rendered":"<p><a id=\"username_2468612\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">\u00a0Jorah<\/a>\u00a0earned 353 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>60 sec\u00a0(+21 pts)<\/li>\n<li>180 sec\u00a0(+62 pts)<\/li>\n<li>plank-a-day (working to overcome my inertia again today)<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight One-Leg Squat:\n<ul>\n<li title=\"Personal Record!\">6 reps\u00a0(+21 pts)<\/li>\n<li>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 the way. 6 each side. No assist from arms.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li>10 reps\u00a0(+7 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>Toyotas with 6-sec hold at bottom. 1-minute rest between sets.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>10 reps\u00a0(+12 pts)<\/li>\n<li>10 reps\u00a0(+12 pts)<\/li>\n<li>Side lunges w\/6-sec hold at bottom. 10 per side. 2nd set were back lunges w\/6-sec hold.<\/li>\n<\/ul>\n<\/li>\n<li>1-leg Romanian Deadlift:\n<ul>\n<li title=\"Personal Record!\">5 reps\u00a0(+7 pts)<\/li>\n<li>YAYOG 1-leg RDL on pillow. 5 per side, 3-sec hold at bottom. I&#8217;m still tracking these the YAYOG way, with 1 rep = 2 hands, 2 holds.<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps:\n<ul>\n<li title=\"Personal Record!\">15 jumps\u00a0||\u00a030 in\u00a0(+61 pts)<\/li>\n<li>20 jumps\u00a0||\u00a024 in\u00a0(+66 pts)<\/li>\n<li>12 jumps\u00a0||\u00a015 in\u00a0(+20 pts)<\/li>\n<li>Last set done as fast as possible<\/li>\n<\/ul>\n<\/li>\n<li>Rocking Standing Calf Raise:\n<ul>\n<li title=\"Personal Record!\">50 lb\u00a0x\u00a010 reps\u00a0(+6 pts)<\/li>\n<li>50 lb\u00a0x\u00a010 reps\u00a0(+6 pts)<\/li>\n<li>YAYOG 1-leg calf raise, 10 each side, 2 sets<\/li>\n<\/ul>\n<\/li>\n<li>Smith Machine Reverse Calf Raises:\n<ul>\n<li>10 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<li>10 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG Little Piggies (reverse calf raise). 3-sec hold at top<\/li>\n<\/ul>\n<\/li>\n<li>Mountain Climbers:\n<ul>\n<li>28 reps\u00a0(+10 pts)<\/li>\n<li>16 reps\u00a0(+6 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Glute Kickback:\n<ul>\n<li title=\"Personal Record!\">5 lb\u00a0x\u00a010 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG mule kick. 10 per side, 6-sec hold at top.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Squat:\n<ul>\n<li>10 reps\u00a0(+6 pts)<\/li>\n<li>6-sec holds at bottom. Just rounding out the day&#8230;.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Rope:\n<ul>\n<li>0:01:00\u00a0(+5 pts)<\/li>\n<li>0:01:00\u00a0(+5 pts)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Weight: 185.5<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\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 the way. 6 each side. &hellip; <a href=\"https:\/\/madstone.net\/?p=405\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 41\/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-405","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-6x","jetpack-related-posts":[{"id":386,"url":"https:\/\/madstone.net\/?p=386","url_meta":{"origin":405,"position":0},"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":416,"url":"https:\/\/madstone.net\/?p=416","url_meta":{"origin":405,"position":1},"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":405,"position":2},"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":463,"url":"https:\/\/madstone.net\/?p=463","url_meta":{"origin":405,"position":3},"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":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":405,"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":376,"url":"https:\/\/madstone.net\/?p=376","url_meta":{"origin":405,"position":5},"title":"Day 30\/70: Legs","author":"Jorah","date":"December 5, 2011","format":false,"excerpt":"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\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\/405","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=405"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/405\/revisions"}],"predecessor-version":[{"id":406,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/405\/revisions\/406"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=405"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=405"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=405"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}