{"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_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-457","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-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":463,"url":"https:\/\/madstone.net\/?p=463","url_meta":{"origin":457,"position":5},"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":[]}],"_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}]}}