{"id":480,"date":"2012-01-07T12:43:02","date_gmt":"2012-01-07T17:43:02","guid":{"rendered":"http:\/\/madstone.net\/?p=480"},"modified":"2012-01-15T12:43:28","modified_gmt":"2012-01-15T17:43:28","slug":"day-6270","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=480","title":{"rendered":"Day 62\/70"},"content":{"rendered":"<p><a id=\"username_3008918\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 227 points for:<\/p>\n<ul>\n<li>Plank:\n<ul>\n<li>296 sec (+100 pts)<\/li>\n<li>I plan to be back later today to see if I can get a gold star on this exercise.<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Bent Leg Raise:\n<ul>\n<li>5 reps (+5 pts)<\/li>\n<li>5 reps (+5 pts)<\/li>\n<li>YAYOG W9\/D4 &#8211; Core &#8211; Supersets. Hanging Leg Lifts w\/3-sec hold; paired w\/Iron Cross.<\/li>\n<\/ul>\n<\/li>\n<li>Flat Straight Leg Raise:\n<ul>\n<li>6 reps (+5 pts)<\/li>\n<li>6 reps (+5 pts)<\/li>\n<li>YAYOG W9\/D4 &#8211; Core &#8211; Supersets. Hanging Leg Lifts paired w\/Iron Cross. &#8211; using this to track the YAYOG Iron Cross. Boy, oh boy, are these hard. Most of the difficulty seems to be in holding my legs straight. Must improve hamstring (?) length\/strength<\/li>\n<\/ul>\n<\/li>\n<li>Seated Glute Stretch:\n<ul>\n<li>5 sec (+5 pts)<\/li>\n<li>5 sec (+5 pts)<\/li>\n<li>YAYOG W9\/D4 &#8211; Core &#8211; Supersets. 1-leg hip extensions paired w\/Supermans<\/li>\n<\/ul>\n<\/li>\n<li>Superman:\n<ul>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>6 sec (+4 pts)<\/li>\n<li>YAYOG W9\/D4 &#8211; Core &#8211; Supersets. 1-leg hip extensions paired w\/Supermans<\/li>\n<\/ul>\n<\/li>\n<li>V-Up:\n<ul>\n<li>5 reps (+5 pts)<\/li>\n<li title=\"Personal Record!\">12 reps (+8 pts)<\/li>\n<li>YAYOG W9\/D4 &#8211; Core &#8211; Supersets. V-ups paired w\/Russian Twists. Poor form on these; the muscles on top of my thighs were shaking like they were having electrical shocks sent through them. Oops! I checked the book, forgot YAYOG version is legs bent. 2nd set much better.<\/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>YAYOG W9\/D4 &#8211; Core &#8211; Supersets. V-ups paired w\/Russian Twists. (these things make you look at your belly flab up close and personal)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>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 &#8211; Core &#8211; Supersets. Hanging Leg Lifts w\/3-sec hold; paired w\/Iron Cross. Flat &hellip; <a href=\"https:\/\/madstone.net\/?p=480\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 62\/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-480","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":380,"url":"https:\/\/madstone.net\/?p=380","url_meta":{"origin":480,"position":0},"title":"Day 32\/70: Core","author":"Jorah","date":"December 7, 2011","format":false,"excerpt":"Jorah\u00a0earned 227 points for: Plank: 135 sec\u00a0(+47 pts) 56 sec\u00a0(+19 pts) 50 sec\u00a0(+17 pts) Lower back aching too much to do well today. These were done with no more than 30-sec break between Hanging Bent Leg Raise: 6 reps\u00a0(+5 pts) YAYOG: W5\/D4: Core Flat Straight Leg Raise: 4 reps\u00a0(+5 pts)\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":394,"url":"https:\/\/madstone.net\/?p=394","url_meta":{"origin":480,"position":1},"title":"Day 37\/70: Core","author":"Jorah","date":"December 12, 2011","format":false,"excerpt":"Jorah\u00a0earned 228 points for: Plank: 201 sec\u00a0(+70 pts) Running through my workout as fast as I can today... overdue assignment at work means I need to get in early. Hanging Bent Leg Raise: 6 reps\u00a0(+5 pts) Fast-up, 3-sec hold, slow-down. YAYOG W6\/D4 - Core Flat Straight Leg Raise: 6 reps\u00a0(+5\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":465,"url":"https:\/\/madstone.net\/?p=465","url_meta":{"origin":480,"position":2},"title":"Day 53\/70","author":"Jorah","date":"December 28, 2011","format":false,"excerpt":"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\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":480,"position":3},"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":517,"url":"https:\/\/madstone.net\/?p=517","url_meta":{"origin":480,"position":4},"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":457,"url":"https:\/\/madstone.net\/?p=457","url_meta":{"origin":480,"position":5},"title":"Day 48\/70","author":"Jorah","date":"December 23, 2011","format":false,"excerpt":"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 ...well, it's not 5 minutes, but I'm hoping I at least get a gold star out of the attempt. 3 planks, done one after\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\/480","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=480"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/480\/revisions"}],"predecessor-version":[{"id":481,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/480\/revisions\/481"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}