{"id":434,"date":"2012-01-11T12:17:31","date_gmt":"2012-01-11T17:17:31","guid":{"rendered":"http:\/\/madstone.net\/?p=434"},"modified":"2012-01-15T12:50:34","modified_gmt":"2012-01-15T17:50:34","slug":"day-6770","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=434","title":{"rendered":"Day 66\/70"},"content":{"rendered":"<p><a id=\"username_3285267\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 669 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>21 sec (+7 pts)<\/li>\n<li>16 sec (+5 pts)<\/li>\n<li>26 sec (+9 pts)<\/li>\n<li>23 sec (+8 pts)<\/li>\n<li>42 sec (+14 pts)<\/li>\n<li>241 sec (+84 pts)<\/li>\n<li>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 plank-a-day maintenance plank. Next planned PR attempt: Friday, Jan. 13<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Bulgarian Split Squat:\n<ul>\n<li>12 reps (+14 pts)<\/li>\n<li>10 reps (+12 pts)<\/li>\n<li>6 reps (+7 pts)<\/li>\n<li>YAYOG &#8211; W10\/D2 &#8211; 3-minute Interval sets, 6-12 reps: BSS with 6-sec hold at bottom<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>12 reps (+15 pts)<\/li>\n<li>10 reps (+12 pts)<\/li>\n<li>12 reps (+15 pts)<\/li>\n<li>YAYOG &#8211; W10\/D2 &#8211; 3-minute Interval sets: side lunges with 6-sec hold at bottom<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li>12 reps (+9 pts)<\/li>\n<li>12 reps (+9 pts)<\/li>\n<li>12 reps (+9 pts)<\/li>\n<li>YAYOG &#8211; W10\/D2 &#8211; 3-minute Interval sets: toyotas with 6-sec hold at bottom. Almost got sick to my stomach. WAY too much food for breakfast before doing this workout.<\/li>\n<\/ul>\n<\/li>\n<li>One-Leg Romanian Deadlift:\n<ul>\n<li>12 reps (+22 pts)<\/li>\n<li>12 reps (+22 pts)<\/li>\n<li title=\"Personal Record!\">24 reps (+56 pts)<\/li>\n<li>YAYOG &#8211; W10\/D2 &#8211; 3-minute Interval sets: RDL on pillow [[[ memo to future self. having a can of tuna before working out is diff from having 4 eggs and an English before working out&#8230; getting ill is no fun ]]]<\/li>\n<\/ul>\n<\/li>\n<li>Running:\n<ul>\n<li>0:53:40 || 4.2 mi (+335 pts)<\/li>\n<li>Jogged through the next development for a change. At end of mile three, I did a couple of shallow hill sprints. Those are entertaining. (gasp, wheeze)<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Squat:\n<ul>\n<li>1 reps (+5 pts)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 plank-a-day maintenance plank. Next planned &hellip; <a href=\"https:\/\/madstone.net\/?p=434\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 66\/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-434","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-70","jetpack-related-posts":[{"id":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":434,"position":0},"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":432,"url":"https:\/\/madstone.net\/?p=432","url_meta":{"origin":434,"position":1},"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":427,"url":"https:\/\/madstone.net\/?p=427","url_meta":{"origin":434,"position":2},"title":"Day 69\/70","author":"Jorah","date":"January 14, 2012","format":false,"excerpt":"Jorah\u00a0earned 1250 points for: Side Plank: 70 sec (+49 pts) 40 sec (+28 pts) Note: I still hate side planks. Plank: 22 sec (+7 pts) 17 sec (+5 pts) 23 sec (+8 pts) 16 sec (+5 pts) 44 sec (+15 pts) 50 sec (+17 pts) 45 sec (+15 pts) 30\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":434,"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":341,"url":"https:\/\/madstone.net\/?p=341","url_meta":{"origin":434,"position":4},"title":"Day 16\/70","author":"Jorah","date":"November 21, 2011","format":false,"excerpt":"Today is Legs day! \u00a0 Jorah\u00a0earned 489 points for: Body Weight Bulgarian Split Squat: 12 reps\u00a0(+14 pts) 9 reps\u00a0(+10 pts) 8 reps\u00a0(+9 pts) These things are royal BASTARDS. Body Weight Lunge: 12 reps\u00a0(+15 pts) 9 reps\u00a0(+11 pts) 9 reps\u00a0(+11 pts) YAYOG: Alternating side lunges with 6 second hold at bottom.\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":493,"url":"https:\/\/madstone.net\/?p=493","url_meta":{"origin":434,"position":5},"title":"Day 2\/70","author":"Jorah","date":"January 16, 2012","format":false,"excerpt":"Jorah\u00a0earned 678 points for: Side Plank: 80 sec\u00a0(+55 pts) Just letting my abs know I'm serious. Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 14 sec\u00a0(+4 pts) 61 sec\u00a0(+21 pts) 298 sec\u00a0(+100 pts) 1-4 are RKC planks, # 5 is YAYOG 'knee up' variant, #6 is a maintenance\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\/434","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=434"}],"version-history":[{"count":3,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/434\/revisions"}],"predecessor-version":[{"id":490,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/434\/revisions\/490"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}