{"id":493,"date":"2012-01-16T17:32:21","date_gmt":"2012-01-16T22:32:21","guid":{"rendered":"http:\/\/madstone.net\/?p=493"},"modified":"2012-01-16T17:32:21","modified_gmt":"2012-01-16T22:32:21","slug":"day-270","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=493","title":{"rendered":"Day 2\/70"},"content":{"rendered":"<p><a id=\"username_3477619\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 678 points for:<\/p>\n<ul>\n<li>Side Plank:\n<ul>\n<li title=\"Personal Record!\">80 sec\u00a0(+55 pts)<\/li>\n<li>Just letting my abs know I&#8217;m serious.<\/li>\n<\/ul>\n<\/li>\n<li>Plank:\n<ul>\n<li>17 sec\u00a0(+5 pts)<\/li>\n<li>19 sec\u00a0(+6 pts)<\/li>\n<li>18 sec\u00a0(+6 pts)<\/li>\n<li>14 sec\u00a0(+4 pts)<\/li>\n<li>61 sec\u00a0(+21 pts)<\/li>\n<li>298 sec\u00a0(+100 pts)<\/li>\n<li>1-4 are RKC planks, # 5 is YAYOG &#8216;knee up&#8217; variant, #6 is a maintenance plank (yikes! what the heck was that???).<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Lunge:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+6 pts)<\/li>\n<li>6 reps\u00a0(+7 pts)<\/li>\n<li>7 reps\u00a0(+8 pts)<\/li>\n<li>6 reps\u00a0(+7 pts)<\/li>\n<li>5 reps\u00a0(+6 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG Custom &#8211; W1\/D2 &#8211; Ladders: Back lunges w\/3-sec hold at bottom<\/li>\n<\/ul>\n<\/li>\n<li>One-Leg Romanian Deadlift:\n<ul>\n<li>2 reps\u00a0(+2 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>8 reps\u00a0(+13 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>YAYOG Custom &#8211; W1\/D2 &#8211; Ladders: RDLs on pillow, 1-sec hold at bottom. Trying to improve form rather than go for high reps.<\/li>\n<\/ul>\n<\/li>\n<li>Dumbbell Squat:\n<ul>\n<li>17 lb\u00a0x\u00a01 reps\u00a0(+10 pts)<\/li>\n<li>17 lb\u00a0x\u00a02 reps\u00a0(+10 pts)<\/li>\n<li>17 lb\u00a0x\u00a03 reps\u00a0(+11 pts)<\/li>\n<li>17 lb\u00a0x\u00a04 reps\u00a0(+11 pts)<\/li>\n<li title=\"Personal Record!\">17 lb\u00a0x\u00a05 reps\u00a0(+11 pts)<\/li>\n<li>17 lb\u00a0x\u00a04 reps\u00a0(+11 pts)<\/li>\n<li>17 lb\u00a0x\u00a03 reps\u00a0(+11 pts)<\/li>\n<li>17 lb\u00a0x\u00a02 reps\u00a0(+10 pts)<\/li>\n<li>17 lb\u00a0x\u00a01 reps\u00a0(+10 pts)<\/li>\n<li>YAYOG Custom &#8211; W1\/D2 &#8211; Ladders: These were wall squats, done to force myself into proper hip flex. The 35 lb KB helped stop me from falling over backward.<\/li>\n<\/ul>\n<\/li>\n<li>Hyperextension:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG Custom &#8211; W1\/D2 &#8211; Ladders: Swimmers. My lower back hates these things.<\/li>\n<\/ul>\n<\/li>\n<li>Glute Kickback:\n<ul>\n<li>1 lb\u00a0x\u00a01 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a02 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a03 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a04 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a05 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a06 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a05 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a04 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a03 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a02 reps\u00a0(+5 pts)<\/li>\n<li>1 lb\u00a0x\u00a01 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG Custom &#8211; W1\/D2 &#8211; Ladders: Bam Bams. Not sure of a better way to track these. Lie with torso on platform, feet on floor, spread wide. Raise feet as high as possible while bringing heels together in controlled manner, then return feet to floor.<\/li>\n<\/ul>\n<\/li>\n<li>Jump Squat:\n<ul>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>6 reps\u00a0(+5 pts)<\/li>\n<li>5 reps\u00a0(+5 pts)<\/li>\n<li>4 reps\u00a0(+5 pts)<\/li>\n<li>3 reps\u00a0(+5 pts)<\/li>\n<li>2 reps\u00a0(+5 pts)<\/li>\n<li>1 reps\u00a0(+5 pts)<\/li>\n<li>YAYOG Custom &#8211; W1\/D2 &#8211; Ladders: Toyotas w\/ 3-sec hold (I must be making progress; I can now walk back up the stairs after these SOBs)<\/li>\n<\/ul>\n<\/li>\n<li>Cycling:\n<ul>\n<li>0:40:31\u00a0||\u00a06.6 mi\u00a0(+109 pts)<\/li>\n<li>Casual ride through nearby neighborhoods<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span class=\"Apple-style-span\" style=\"font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;\">Weight 183<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jorah\u00a0earned 678 points for: Side Plank: 80 sec\u00a0(+55 pts) Just letting my abs know I&#8217;m serious. Plank: 17 sec\u00a0(+5 pts) 19 sec\u00a0(+6 pts) 18 sec\u00a0(+6 pts) 14 sec\u00a0(+4 pts) 61 sec\u00a0(+21 pts) 298 sec\u00a0(+100 pts) 1-4 are RKC planks, # 5 is YAYOG &#8216;knee up&#8217; variant, #6 is a maintenance plank (yikes! what the heck &hellip; <a href=\"https:\/\/madstone.net\/?p=493\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 2\/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-493","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-7X","jetpack-related-posts":[{"id":517,"url":"https:\/\/madstone.net\/?p=517","url_meta":{"origin":493,"position":0},"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":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":493,"position":1},"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":434,"url":"https:\/\/madstone.net\/?p=434","url_meta":{"origin":493,"position":2},"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":[]},{"id":374,"url":"https:\/\/madstone.net\/?p=374","url_meta":{"origin":493,"position":3},"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":427,"url":"https:\/\/madstone.net\/?p=427","url_meta":{"origin":493,"position":4},"title":"Day 69\/70","author":"Jorah","date":"January 14, 2012","format":false,"excerpt":"Jorah\u00a0earned 1250 points for: Side Plank: 70 sec (+49 pts) 40 sec (+28 pts) Note: I still hate side planks. Plank: 22 sec (+7 pts) 17 sec (+5 pts) 23 sec (+8 pts) 16 sec (+5 pts) 44 sec (+15 pts) 50 sec (+17 pts) 45 sec (+15 pts) 30\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":380,"url":"https:\/\/madstone.net\/?p=380","url_meta":{"origin":493,"position":5},"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":[]}],"_links":{"self":[{"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/493","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=493"}],"version-history":[{"count":1,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/493\/revisions"}],"predecessor-version":[{"id":494,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/493\/revisions\/494"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}