{"id":416,"date":"2011-12-21T12:52:50","date_gmt":"2011-12-21T17:52:50","guid":{"rendered":"http:\/\/madstone.net\/?p=416"},"modified":"2012-01-15T12:20:26","modified_gmt":"2012-01-15T17:20:26","slug":"day-4670-legs","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=416","title":{"rendered":"Day 46\/70"},"content":{"rendered":"<p><a id=\"username_2557430\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 796 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>189 sec\u00a0(+66 pts)<\/li>\n<li>120 sec\u00a0(+42 pts)<\/li>\n<li>Plank-a-day. As a side note, hoping to get to level 19 today.<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>7 reps\u00a0(+41 pts)<\/li>\n<li>7 reps\u00a0(+41 pts)<\/li>\n<li>6 reps\u00a0(+33 pts)<\/li>\n<li>6 reps\u00a0(+33 pts)<\/li>\n<li>5 reps\u00a0(+26 pts)<\/li>\n<li>6 reps\u00a0(+33 pts)<\/li>\n<li>6 reps\u00a0(+33 pts)<\/li>\n<li>5 reps\u00a0(+26 pts)<\/li>\n<li>5 reps\u00a0(+26 pts)<\/li>\n<li>6 reps\u00a0(+33 pts)<\/li>\n<li>Chin-ups even though this isn&#8217;t a &#8220;pull&#8221; day, as I&#8217;m competing in the pull-up\/chin-up challenge in one of my groups. I&#8217;ll be adding to this count all day.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight One-Leg Squat:\n<ul>\n<li>6 reps\u00a0(+21 pts)<\/li>\n<li>YAYOG W7\/D2 alternating 1-leg squats. did these standing on a stool to keep my other leg out of the way. 1st part of a superset, these are done with slow neg, fast pos.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li>12 reps\u00a0(+9 pts)<\/li>\n<li title=\"Personal Record!\">16 reps\u00a0(+12 pts)<\/li>\n<li>YAYOG toyotas, done with 6-sec hold at bottom. 2nd set done fast, no hold at bottom<\/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>YAYOG side lunge w\/6-sec hold at bottom, slow neg. fast pos. Second set is back lunges w\/6-sec hold.<\/li>\n<\/ul>\n<\/li>\n<li>One-Leg Romanian Deadlift:\n<ul>\n<li title=\"Personal Record!\">11 reps\u00a0(+20 pts)<\/li>\n<li>Standing on 2 pillows to increase instability. Using the new counting method, where each &#8220;down&#8221; movement is a rep. 3-sec pause bottom. Let me admit that I did pause my workout to make coffee. We all have our priorities.<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps:\n<ul>\n<li>15 jumps\u00a0||\u00a029 in\u00a0(+58 pts)<\/li>\n<li>15 jumps\u00a0||\u00a022 in\u00a0(+42 pts)<\/li>\n<li>15 jumps\u00a0||\u00a014 in\u00a0(+24 pts)<\/li>\n<li>15 jumps\u00a0||\u00a07 in\u00a0(+10 pts)<\/li>\n<li>6 jumps\u00a0||\u00a014 in\u00a0(+8 pts)<\/li>\n<li>16 jumps\u00a0||\u00a022 in\u00a0(+45 pts)<\/li>\n<li>All 5 sets done as one long set, starting w 4th step and dropping one step per 15 jumps. 5th set was coming back up stairs, hopping 2 steps at a time. 6th set done to round out the day.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Split Squat:\n<ul>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li title=\"Personal Record!\">10 reps\u00a0(+8 pts)<\/li>\n<li>YAYOG splt-squat with back foot on armchair. 6-sec hold at bottom. 2nd set done to failure on right leg (left got to 12!) [ was nearly crying on the second set ]<\/li>\n<\/ul>\n<\/li>\n<li>Rocking Standing Calf Raise:\n<ul>\n<li>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, 3-sec hold at top<\/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>Glute Kickback:\n<ul>\n<li title=\"Personal Record!\">5 lb\u00a0x\u00a012 reps\u00a0(+5 pts)<\/li>\n<li>5 lb\u00a0x\u00a012 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>Rear Leg Raises:\n<ul>\n<li title=\"Personal Record!\">6 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG bam bams. first time trying these. Note: after I got thru my cancer surgery in &#8217;96, my butt sort of vanished, distressing the ladies in my life. These should go a long way to bringing my glutes back!<\/li>\n<\/ul>\n<\/li>\n<li>Jump Rope:\n<ul>\n<li>0:01:31\u00a0(+7 pts)<\/li>\n<li>0:00:52\u00a0(+5 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Close Squat:\n<ul>\n<li>20 reps\u00a0(+15 pts)<\/li>\n<li title=\"Personal Record!\">20 reps\u00a0(+15 pts)<\/li>\n<li>Yay! I like these! Very easy for me, compared to regular BW squats. I&#8217;ll be adding these to my regular workout. BTW&#8230; are there now a WHOLE BUNCH more BW exercises today?<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Weight: 186.5 (not much progress toward my 10 week goal [ sigh ] )<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 pts) 6 reps\u00a0(+33 pts) Chin-ups &hellip; <a href=\"https:\/\/madstone.net\/?p=416\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 46\/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-416","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":457,"url":"https:\/\/madstone.net\/?p=457","url_meta":{"origin":416,"position":0},"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":[]},{"id":476,"url":"https:\/\/madstone.net\/?p=476","url_meta":{"origin":416,"position":1},"title":"Day 59\/70","author":"Jorah","date":"January 4, 2012","format":false,"excerpt":"Jorah\u00a0earned 163 points for: Push-Up: 10 reps (+15 pts) 10 reps (+15 pts) Light workout to see how my back is feeling. Body Weight Squat: 20 reps (+13 pts) 20 reps (+13 pts) Pull-Up: 3 reps (+14 pts) Parallel-Grip Pull-Up: 3 reps (+16 pts) Chin-Up: 3 reps (+13 pts) Rocking\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":482,"url":"https:\/\/madstone.net\/?p=482","url_meta":{"origin":416,"position":2},"title":"Day 63\/70","author":"Jorah","date":"January 8, 2012","format":false,"excerpt":"Jorah\u00a0earned 1052 points for: Plank: 421 sec (+100 pts) 135 sec (+47 pts) Yeah, you want some of this, 2012? Bring it. Body Weight Inverted Row (Let Me Ups): 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6 reps (+9 pts) 6\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":517,"url":"https:\/\/madstone.net\/?p=517","url_meta":{"origin":416,"position":3},"title":"Day 12\/70","author":"Jorah","date":"January 26, 2012","format":false,"excerpt":"I earned 558 points on\u00a0fitocracy.com\u00a0for: Stretching: 0:05:00 (+2 pts) Trying to let my lower back straighten out by doing knee-to-chest stretches before getting out of bed. Plank: 15 sec (+5 pts) 536 sec (+100 pts) #1 - RKC plank to warm up. #2 PR attempt. Parallel-Grip Pull-Up: 1 reps (+3\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":432,"url":"https:\/\/madstone.net\/?p=432","url_meta":{"origin":416,"position":4},"title":"Day 67\/70","author":"Jorah","date":"January 12, 2012","format":false,"excerpt":"Jorah\u00a0earned 367 points for: Body Weight Inverted Row (Let Me Ups): 8 reps (+12 pts) 8 reps (+12 pts) 8 reps (+12 pts) 5 reps (+8 pts) 6 reps (+9 pts) 7 reps (+11 pts) 4 reps (+6 pts) 6 reps (+9 pts) YAYOG W10\/D3 Tabatas, 20 seconds workout, 10\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":416,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/416","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=416"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/416\/revisions"}],"predecessor-version":[{"id":443,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/416\/revisions\/443"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}