{"id":457,"date":"2011-12-23T12:27:42","date_gmt":"2011-12-23T17:27:42","guid":{"rendered":"http:\/\/madstone.net\/?p=457"},"modified":"2012-01-15T12:28:24","modified_gmt":"2012-01-15T17:28:24","slug":"day-4870","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=457","title":{"rendered":"Day 48\/70"},"content":{"rendered":"<p><a id=\"username_2589993\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 593 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li title=\"Personal Record!\">258 sec (+90 pts)<\/li>\n<li>60 sec (+21 pts)<\/li>\n<li>64 sec (+22 pts)<\/li>\n<li>55 sec (+19 pts)<\/li>\n<li>85 sec (+29 pts)<\/li>\n<li>4:18 &#8230;well, it&#8217;s not 5 minutes, but I&#8217;m hoping I at least get a gold star out of the attempt. 3 planks, done one after the other. 4th before starting rest of workout. Final set done at end of workout to round things out.<\/li>\n<\/ul>\n<\/li>\n<li>Side Plank:\n<ul>\n<li>60 sec (+42 pts)<\/li>\n<li>54 sec (+37 pts)<\/li>\n<li>44 sec (+30 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Russian Twist:\n<ul>\n<li>12 reps (+6 pts)<\/li>\n<li>12 reps (+6 pts)<\/li>\n<li>12 reps (+6 pts)<\/li>\n<li>12 reps (+6 pts)<\/li>\n<li>12 reps (+6 pts)<\/li>\n<li>12 reps (+6 pts)<\/li>\n<li>10 reps (+5 pts)<\/li>\n<li>8 reps (+5 pts)<\/li>\n<li>YAYOG 1st Class program, W7\/D4 Core. Tabatas (first time trying tabatas)<\/li>\n<\/ul>\n<\/li>\n<li>Flat Straight Leg Raise:\n<ul>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>8 reps (+5 pts)<\/li>\n<li title=\"Personal Record!\">9 reps (+5 pts)<\/li>\n<li>9 reps (+5 pts)<\/li>\n<li>Using this to track the YAYOG flutter kicks, which are similar to this but lifting one leg at a time, alternating. I&#8217;m tracking one rep after each leg has had a turn. Heels off floor during entire set.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Close Squat:\n<ul>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>7 reps (+5 pts)<\/li>\n<li>YAYOG W7\/D4 tabatas (20 sec exercise, 10 sec rest, 8 cycles)<\/li>\n<\/ul>\n<\/li>\n<li>Mountain Climbers:\n<ul>\n<li>27 reps (+10 pts)<\/li>\n<li>21 reps (+7 pts)<\/li>\n<li>20 reps (+7 pts)<\/li>\n<li>Not part of the YAYOG plan, just me trying to get some aerobics in (they are also great core exercises, if that matters).<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>5 reps (+26 pts)<\/li>\n<li>5 reps (+26 pts)<\/li>\n<li>10 reps (+66 pts)<\/li>\n<li>Adding a few chin-ups to stay competitive in the MonkeyArms Challenge&#8230; only 12 hours to go.<\/li>\n<\/ul>\n<\/li>\n<li>Wide-Grip Pull-Up:\n<ul>\n<li>2 reps (+10 pts)<\/li>\n<li>I thought I&#8217;d try for one of the &#8220;pull&#8221; quests, but.. I&#8217;ve been overdoing these workouts this week. (and honestly, pull-ups are not yet a strong point for me)<\/li>\n<\/ul>\n<\/li>\n<li>Pull-Up:\n<ul>\n<li>3 reps (+14 pts)<\/li>\n<\/ul>\n<\/li>\n<li>Parallel-Grip Pull-Up:\n<ul>\n<li title=\"Personal Record!\">3 reps (+17 pts)<\/li>\n<li>Hey! I didn&#8217;t realize my chin-up bar had an option for parallel-grip workouts. Sweet.<\/li>\n<\/ul>\n<\/li>\n<li>Sitting on my Butt:\n<ul>\n<li title=\"Personal Record!\">5:23:17 (-6 pts)<\/li>\n<li>For the Quest.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8230;well, it&#8217;s not 5 minutes, but I&#8217;m hoping I at least get a gold star out of the attempt. 3 planks, done one after the other. 4th before starting &hellip; <a href=\"https:\/\/madstone.net\/?p=457\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 48\/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_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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},"jetpack_post_was_ever_published":false},"categories":[30],"tags":[],"class_list":["post-457","post","type-post","status-publish","format-standard","hentry","category-post"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pgY3e-7n","jetpack-related-posts":[{"id":432,"url":"https:\/\/madstone.net\/?p=432","url_meta":{"origin":457,"position":0},"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":461,"url":"https:\/\/madstone.net\/?p=461","url_meta":{"origin":457,"position":1},"title":"Day 51\/70","author":"Jorah","date":"December 26, 2011","format":false,"excerpt":"Jorah\u00a0earned 478 points for: Plank: 142 sec (+49 pts) 125 sec (+43 pts) Gaaah! My plank times seem to be dropping! Running: 0:39:11 || 5.5 km (+301 pts) Trying to confirm that I have reached my '5.5 km in under 39 minutes' goal... missed by a tiny bit today. Incline\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":474,"url":"https:\/\/madstone.net\/?p=474","url_meta":{"origin":457,"position":2},"title":"Day 57\/70","author":"Jorah","date":"January 2, 2012","format":false,"excerpt":"Jorahearned 975 points for: Plank: 184 sec (+64 pts) 124 sec (+43 pts) Almost forgot to do my plank! - plank-a-day Running: 0:56:00 || 7.4 km (+397 pts) I nearly convinced myself to stop after 1 mile. Realized what I was doing, so I added an extra mile to the\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":457,"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":374,"url":"https:\/\/madstone.net\/?p=374","url_meta":{"origin":457,"position":4},"title":"Day 29\/70: Core and Push","author":"Jorah","date":"December 4, 2011","format":false,"excerpt":"Complex workout. I missed my YAYOG W4\/D4 workout, so I'm going to do it, then go right into my W5\/D1 workout. Combining Core and Push on one day may not be perfect, but I don't want to delay getting started on Week 5. So sue me. \u00a0Jorah\u00a0earned 810 points for:\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":457,"position":5},"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":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/457","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=457"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/457\/revisions"}],"predecessor-version":[{"id":458,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/457\/revisions\/458"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=457"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=457"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=457"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}