{"id":465,"date":"2011-12-28T12:31:33","date_gmt":"2011-12-28T17:31:33","guid":{"rendered":"http:\/\/madstone.net\/?p=465"},"modified":"2012-01-15T12:32:02","modified_gmt":"2012-01-15T17:32:02","slug":"day-5370","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=465","title":{"rendered":"Day 53\/70"},"content":{"rendered":"<p><a id=\"username_2651200\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 251 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>122 sec (+42 pts)<\/li>\n<li>plank-a-day<\/li>\n<\/ul>\n<\/li>\n<li>Running:\n<ul>\n<li>0:12:25 || 1.8 km (+82 pts)<\/li>\n<li>warm-up run<\/li>\n<\/ul>\n<\/li>\n<li>Pull-Up:\n<ul>\n<li>3 reps (+14 pts)<\/li>\n<li>2 reps (+8 pts)<\/li>\n<li>YAYOG, W8\/D3 supersets. Push-up with LMI, then LMI w\/LMU, then LMU w\/LMI<\/li>\n<\/ul>\n<\/li>\n<li>Let Me Ins:\n<ul>\n<li>12 reps (+5 pts)<\/li>\n<li>4 reps (+2 pts)<\/li>\n<li>11 reps (+5 pts)<\/li>\n<li>10 reps (+4 pts)<\/li>\n<li>4 reps (+2 pts)<\/li>\n<li>12 reps (+5 pts)<\/li>\n<li>YAYOG supersets. 1st quickly (paired w\/pull-ups) 2nd set done w\/fast up, slow down &amp; 6-sec hold, 3rd w\/rev grip, two rounds of that.<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Inverted Row (Let Me Ups):\n<ul>\n<li>8 reps (+12 pts)<\/li>\n<li>5 reps (+8 pts)<\/li>\n<li>7 reps (+11 pts)<\/li>\n<li>3 reps (+5 pts)<\/li>\n<li>YAYOG supersets. 1st set quickly, 2nd w\/rev grip and slow neg, fast positive, 2 rounds<\/li>\n<\/ul>\n<\/li>\n<li>Chin-Up:\n<ul>\n<li>5 reps (+26 pts)<\/li>\n<li>4 reps (+20 pts)<\/li>\n<li>Not part of today&#8217;s YAYOG workout, just that it doesn&#8217;t seem right to have a &#8216;pull&#8217; workout without some chin-ups.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 251 points for: Plank: 122 sec (+42 pts) plank-a-day Running: 0:12:25 || 1.8 km (+82 pts) warm-up run Pull-Up: 3 reps (+14 pts) 2 reps (+8 pts) YAYOG, W8\/D3 supersets. Push-up with LMI, then LMI w\/LMU, then LMU w\/LMI Let Me Ins: 12 reps (+5 pts) 4 reps (+2 pts) 11 reps (+5 pts) &hellip; <a href=\"https:\/\/madstone.net\/?p=465\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 53\/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-465","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-7v","jetpack-related-posts":[{"id":378,"url":"https:\/\/madstone.net\/?p=378","url_meta":{"origin":465,"position":0},"title":"Day 31\/70: Pull","author":"Jorah","date":"December 6, 2011","format":false,"excerpt":"Jorah\u00a0earned 333 points for: Plank: 196 sec\u00a0(+68 pts) 85 sec\u00a0(+29 pts) plank-a-day, not part of the program: Well, it's not a P.R., but I'll happily note a 3:16 plank! Pull-Up: 3 reps\u00a0(+14 pts) YAYOG 1st Class - W5\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups\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":480,"url":"https:\/\/madstone.net\/?p=480","url_meta":{"origin":465,"position":1},"title":"Day 62\/70","author":"Jorah","date":"January 7, 2012","format":false,"excerpt":"Jorah\u00a0earned 227 points for: Plank: 296 sec (+100 pts) I plan to be back later today to see if I can get a gold star on this exercise. Hanging Bent Leg Raise: 5 reps (+5 pts) 5 reps (+5 pts) YAYOG W9\/D4 - Core - Supersets. Hanging Leg Lifts w\/3-sec\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":384,"url":"https:\/\/madstone.net\/?p=384","url_meta":{"origin":465,"position":2},"title":"Day 34\/70: Push","author":"Jorah","date":"December 9, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 218 points for: Plank: 185 sec\u00a0(+64 pts) plank-a-day, not part of the Push workout for today. Decline Push-Up: 10 reps\u00a0(+15 pts) YAYOG W5\/D4 Push. Supersets. 1st declines done with feet on large stab ball. 3-sec hold at bottom, slow negs\/fast pos Shove Offs: 21 reps\u00a0(+31 pts) done onto 5th\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":390,"url":"https:\/\/madstone.net\/?p=390","url_meta":{"origin":465,"position":3},"title":"Day 36\/70: Pull &#8230;also, half-way point of my 10-week program!","author":"Jorah","date":"December 11, 2011","format":false,"excerpt":"\u00a0Jorah\u00a0earned 261 points for: Plank: 142 sec\u00a0(+49 pts) 72 sec\u00a0(+25 pts) plank-a-day, not part of the program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class - W6\/D3 \"Pull\" - Super Sets ...4-minute sets with two exercises per set. Pull-ups done with fast up\/slow down, 3-sec hold at top Let Me Ins:\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":403,"url":"https:\/\/madstone.net\/?p=403","url_meta":{"origin":465,"position":4},"title":"Day 42\/70","author":"Jorah","date":"December 17, 2011","format":false,"excerpt":"Jorah\u00a0earned 671 points for: Plank: 121 sec\u00a0(+42 pts) 99 sec\u00a0(+34 pts) 109 sec\u00a0(+38 pts) plank-a-day, not part of the YAYOG program Pull-Up: 4 reps\u00a0(+21 pts) YAYOG 1st Class - W6\/D3 \"Pull\" - Pull-ups done with fast up\/slow down, 3-sec hold at top. Let Me Ins: 12 reps\u00a0(+5 pts) 6 reps\u00a0(+2\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":495,"url":"https:\/\/madstone.net\/?p=495","url_meta":{"origin":465,"position":5},"title":"Day 1\/70","author":"Jorah","date":"January 15, 2012","format":false,"excerpt":"My modified YAYOG program \u00a0 Jorah\u00a0earned 750 points for: Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 21 sec\u00a0(+7 pts) 69 sec\u00a0(+24 pts) 321 sec\u00a0(+100 pts) First 4 are RKC planks, #5 is knee-ups, #6 is maintenance plank (clearly, I need a day off from planks) Push-Up: 1\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\/465","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=465"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/465\/revisions"}],"predecessor-version":[{"id":466,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/465\/revisions\/466"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=465"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=465"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=465"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}