{"id":454,"date":"2011-12-22T12:25:31","date_gmt":"2011-12-22T17:25:31","guid":{"rendered":"http:\/\/madstone.net\/?p=454"},"modified":"2012-01-15T12:27:23","modified_gmt":"2012-01-15T17:27:23","slug":"day-4770","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=454","title":{"rendered":"Day 47\/70"},"content":{"rendered":"<p><a id=\"username_2572554\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 352 points for:<\/p>\n<ul>\n<li>Pull-Up:\n<ul>\n<li>7 reps || assisted || 25 lb (+27 pts)<\/li>\n<li>6 reps || assisted || 25 lb (+22 pts)<\/li>\n<li>3 reps || assisted || 25 lb (+9 pts)<\/li>\n<li>These are &#8220;assisted&#8221; because the focus this week is on DOWN for this exercise. Instructions are to start in the up position and resist as long as possible on the neg. (about 5 sec avg.). Interval sets, 3 minutes<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Inverted Row (Let Me Ups):\n<ul>\n<li>6 reps (+9 pts)<\/li>\n<li>6 reps (+9 pts)<\/li>\n<li>5 reps (+8 pts)<\/li>\n<li>YAYOG W7\/D3, Interval sets. Each set starts at 3 minute interval. You only do 6-12 reps of each exercise, one set of each should be to failure.<\/li>\n<\/ul>\n<\/li>\n<li>Let Me Ins:\n<ul>\n<li>10 reps (+4 pts)<\/li>\n<li>8 reps (+3 pts)<\/li>\n<li>9 reps (+4 pts)<\/li>\n<li>YAYOG W7\/D3, Interval sets. Fast up, 3-sec hold, slow down. Last set to failure<\/li>\n<\/ul>\n<\/li>\n<li>Dumbbell Bicep Curl:\n<ul>\n<li>25 lb x 8 reps (+9 pts)<\/li>\n<li>25 lb x 6 reps (+9 pts)<\/li>\n<li>25 lb x 9 reps (+9 pts)<\/li>\n<li>YAYOG towel curls. Arbitrarily choosing 25 so as not to overstate the workout, but I assure you that I&#8217;m working a lot harder than this weight. Last set to failure.<\/li>\n<\/ul>\n<\/li>\n<li>Reverse Barbell Curl:\n<ul>\n<li>68 lb x 4 reps (+11 pts)<\/li>\n<li>68 lb x 3 reps (+11 pts)<\/li>\n<li>&#8220;bucket curl,&#8221; using an old plastic bucket filled with gravel and water, palms-down (pronated) grip.This and the rest of the workout not part of the YAYOG standard. Just me, messing around.<\/li>\n<\/ul>\n<\/li>\n<li>Farmer&#8217;s Walk:\n<ul>\n<li>80&#8242; 0&#8243; || 68.5 lb (+26 pts)<\/li>\n<li>80&#8242; 0&#8243; || 68.5 lb (+26 pts)<\/li>\n<li>80&#8242; 0&#8243; || 68.5 lb (+26 pts)<\/li>\n<li>16&#8242; 0&#8243; || 68.5 lb (+7 pts)<\/li>\n<li>Last walk was to put the buckets away.<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>4 reps (+20 pts)<\/li>\n<li>3 reps (+13 pts)<\/li>\n<li>7 reps (+41 pts)<\/li>\n<li>5 reps (+26 pts)<\/li>\n<li>2 reps (+8 pts)<\/li>\n<li>I won&#8217;t be equaling yesterday&#8217;s chin insanity. My elbows just aren&#8217;t up to it. I do find it interesting that my biceps aren&#8217;t the things screaming at me today. Doing a 3rd (&amp; 4th &amp; 5th) set to keep StolenBlueBox on his toes (so to speak)<\/li>\n<\/ul>\n<\/li>\n<li>Dumbbell Shrug:\n<ul>\n<li title=\"Personal Record!\">68.5 lb x 4 reps (+15 pts)<\/li>\n<li>No running or plank today; Resting my back for a 5-minute plank attempt on Friday, plus I have two medical appointments today, so no time for a jog around the community.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 352 points for: Pull-Up: 7 reps || assisted || 25 lb (+27 pts) 6 reps || assisted || 25 lb (+22 pts) 3 reps || assisted || 25 lb (+9 pts) These are &#8220;assisted&#8221; because the focus this week is on DOWN for this exercise. Instructions are to start in the up position and &hellip; <a href=\"https:\/\/madstone.net\/?p=454\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 47\/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-454","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-7k","jetpack-related-posts":[{"id":472,"url":"https:\/\/madstone.net\/?p=472","url_meta":{"origin":454,"position":0},"title":"Day 56\/70","author":"Jorah","date":"January 1, 2012","format":false,"excerpt":"Jorah\u00a0earned 591 points for: Push-Up: 22 reps (+33 pts) First set was to do my initial test for the #100pushups program. Plank: 363 sec (+100 pts) plank-a-day - BOOYAHHH! Cycling: 0:11:00 || 3 mi (+90 pts) 1:13:00 || 9.6 mi (+125 pts) Very strange. I found a Canon Vixia video\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":338,"url":"https:\/\/madstone.net\/?p=338","url_meta":{"origin":454,"position":1},"title":"Day 15\/70","author":"Jorah","date":"November 20, 2011","format":false,"excerpt":"I've been eating everything in sight for two days, but I'm going back on the \"conscious\u00a0eating\" plan today. I came really close to one of my goals for this 10-week program: I brushed the top of my toes with my finger tips yesterday! That's about 4 inches more stretch than\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":467,"url":"https:\/\/madstone.net\/?p=467","url_meta":{"origin":454,"position":2},"title":"Day 54\/70","author":"Jorah","date":"December 29, 2011","format":false,"excerpt":"Jorah\u00a0earned 399 points for: Plank: 323 sec (+100 pts) 62 sec (+21 pts) \"That look you have when you realize that you are cleaning the house rather than starting your workout...\" (5 minutes later) ...okay, I'll celebrate after my body forgives me. Mountain Climbers: 30 reps (+11 pts) 18 reps\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":454,"position":3},"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":416,"url":"https:\/\/madstone.net\/?p=416","url_meta":{"origin":454,"position":4},"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":341,"url":"https:\/\/madstone.net\/?p=341","url_meta":{"origin":454,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/454","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=454"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/454\/revisions"}],"predecessor-version":[{"id":456,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/454\/revisions\/456"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}