{"id":495,"date":"2012-01-15T17:33:01","date_gmt":"2012-01-15T22:33:01","guid":{"rendered":"http:\/\/madstone.net\/?p=495"},"modified":"2012-01-16T17:33:47","modified_gmt":"2012-01-16T22:33:47","slug":"day-170","status":"publish","type":"post","link":"https:\/\/madstone.net\/?p=495","title":{"rendered":"Day 1\/70"},"content":{"rendered":"<p>My modified YAYOG program<\/p>\n<p>&nbsp;<\/p>\n<p><a id=\"username_3452320\" href=\"http:\/\/www.fitocracy.com\/profile\/Jorah\/\">Jorah<\/a>\u00a0earned 750 points for:<\/p>\n<ul>\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>21 sec\u00a0(+7 pts)<\/li>\n<li>69 sec\u00a0(+24 pts)<\/li>\n<li>321 sec\u00a0(+100 pts)<\/li>\n<li>First 4 are RKC planks, #5 is knee-ups, #6 is maintenance plank (clearly, I need a day off from planks)<\/li>\n<\/ul>\n<\/li>\n<li>Push-Up:\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(+6 pts)<\/li>\n<li>5 reps\u00a0(+7 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>7 reps\u00a0(+10 pts)<\/li>\n<li>6 reps\u00a0(+9 pts)<\/li>\n<li>5 reps\u00a0(+7 pts)<\/li>\n<li>4 reps\u00a0(+6 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>12 reps\u00a0(+18 pts)<\/li>\n<li>12 reps\u00a0(+18 pts)<\/li>\n<li>YAYOG Custom: W1\/D1: Ladders. Push-ups w\/2-sec hold at top and bottom. Last 2 sets just messing around waiting for the microwave to heat my lunch.<\/li>\n<\/ul>\n<\/li>\n<li>Let Me Ins:\n<ul>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+2 pts)<\/li>\n<li>3 reps\u00a0(+2 pts)<\/li>\n<li>4 reps\u00a0(+2 pts)<\/li>\n<li>5 reps\u00a0(+2 pts)<\/li>\n<li>6 reps\u00a0(+2 pts)<\/li>\n<li>7 reps\u00a0(+2 pts)<\/li>\n<li>6 reps\u00a0(+2 pts)<\/li>\n<li>5 reps\u00a0(+2 pts)<\/li>\n<li>4 reps\u00a0(+2 pts)<\/li>\n<li>3 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>YAYOG Custom: W1\/D1: Ladders. LMI done slowly<\/li>\n<\/ul>\n<\/li>\n<li>Dips &#8211; Triceps Version:\n<ul>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+6 pts)<\/li>\n<li>3 reps\u00a0(+10 pts)<\/li>\n<li>4 reps\u00a0(+14 pts)<\/li>\n<li>3 reps\u00a0(+10 pts)<\/li>\n<li>2 reps\u00a0(+6 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+6 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+6 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+6 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>2 reps\u00a0(+6 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>1 reps\u00a0(+2 pts)<\/li>\n<li>YAYOG Custom: W1\/D1: Ladders. Bar Stool Dips<\/li>\n<\/ul>\n<\/li>\n<li>Body Weight Inverted Row (Let Me Ups):\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(+6 pts)<\/li>\n<li>5 reps\u00a0(+8 pts)<\/li>\n<li>4 reps\u00a0(+6 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>1 reps\u00a0(+5 pts)<\/li>\n<li>2 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>1 reps\u00a0(+5 pts)<\/li>\n<li>2 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: W1\/D1: Ladders.<\/li>\n<\/ul>\n<\/li>\n<li>Standing Kettlebell Military Press:\n<ul>\n<li>35 lb\u00a0x\u00a01 reps\u00a0(+14 pts)<\/li>\n<li>35 lb\u00a0x\u00a02 reps\u00a0(+15 pts)<\/li>\n<li>35 lb\u00a0x\u00a03 reps\u00a0(+15 pts)<\/li>\n<li>35 lb\u00a0x\u00a03 reps\u00a0(+15 pts)<\/li>\n<li>35 lb\u00a0x\u00a01 reps\u00a0(+14 pts)<\/li>\n<li>35 lb\u00a0x\u00a01 reps\u00a0(+14 pts)<\/li>\n<li>35 lb\u00a0x\u00a02 reps\u00a0(+15 pts)<\/li>\n<li title=\"Personal Record!\">35 lb\u00a0x\u00a03 reps\u00a0(+15 pts)<\/li>\n<li>35 lb\u00a0x\u00a02 reps\u00a0(+15 pts)<\/li>\n<li>35 lb\u00a0x\u00a01 reps\u00a0(+14 pts)<\/li>\n<li>Ladders. I&#8217;m temporarily using these in replacement for YAYOG military press, which is messing with my deltoids or something on my shoulder<\/li>\n<\/ul>\n<\/li>\n<li>One-Arm Dumbbell Row:\n<ul>\n<li>35 lb\u00a0x\u00a010 reps\u00a0(+17 pts)<\/li>\n<li>35 lb\u00a0x\u00a010 reps\u00a0(+17 pts)<\/li>\n<li>Just messing around with the new KB<\/li>\n<\/ul>\n<\/li>\n<li>Pull-Up:\n<ul>\n<li>1 reps\u00a0(+3 pts)<\/li>\n<li>2 reps\u00a0(+8 pts)<\/li>\n<li>3 reps\u00a0(+14 pts)<\/li>\n<li>4 reps\u00a0(+20 pts)<\/li>\n<li>3 reps\u00a0(+14 pts)<\/li>\n<li>2 reps\u00a0(+8 pts)<\/li>\n<li>1 reps\u00a0(+3 pts)<\/li>\n<li>1 reps\u00a0(+3 pts)<\/li>\n<li>1 reps\u00a0(+3 pts)<\/li>\n<li>1 reps\u00a0(+3 pts)<\/li>\n<li>1 reps\u00a0(+3 pts)<\/li>\n<li>YAYOG Custom: W1\/D1: Ladders.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span class=\"Apple-style-span\" style=\"font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif;\">Weight: 182 (!!)<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>My modified YAYOG program &nbsp; 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 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) &hellip; <a href=\"https:\/\/madstone.net\/?p=495\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;Day 1\/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-495","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-7Z","jetpack-related-posts":[{"id":427,"url":"https:\/\/madstone.net\/?p=427","url_meta":{"origin":495,"position":0},"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":457,"url":"https:\/\/madstone.net\/?p=457","url_meta":{"origin":495,"position":1},"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":[]},{"id":334,"url":"https:\/\/madstone.net\/?p=334","url_meta":{"origin":495,"position":2},"title":"Day 14\/70","author":"Jorah","date":"November 19, 2011","format":false,"excerpt":"I feel good today, other than my knees aching from all that jogging yesterday. Jorah\u00a0earned 718 points for: Body Weight Lunge: 1 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 4 reps\u00a0(+5 pts) 5 reps\u00a0(+6 pts) 4 reps\u00a0(+5 pts) 3 reps\u00a0(+5 pts) 2 reps\u00a0(+5 pts) 1 reps\u00a0(+5 pts) 1 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":355,"url":"https:\/\/madstone.net\/?p=355","url_meta":{"origin":495,"position":3},"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":493,"url":"https:\/\/madstone.net\/?p=493","url_meta":{"origin":495,"position":4},"title":"Day 2\/70","author":"Jorah","date":"January 16, 2012","format":false,"excerpt":"Jorah\u00a0earned 678 points for: Side Plank: 80 sec\u00a0(+55 pts) Just letting my abs know I'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 'knee up' variant, #6 is a maintenance\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":351,"url":"https:\/\/madstone.net\/?p=351","url_meta":{"origin":495,"position":5},"title":"Day 19\/70: Core","author":"Jorah","date":"November 24, 2011","format":false,"excerpt":"Jorah\u00a0earned 850 points for: Jump Rope: 0:01:00\u00a0(+5 pts) 0:00:40\u00a0(+5 pts) I'm much better at this with no shoes on. Jumping Jacks: 55 jumping jacks\u00a0(+16 pts) 36 jumping jacks\u00a0(+10 pts) Farmer's Walk: 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) 180' 0\"\u00a0||\u00a068.5 lb\u00a0(+48 pts) Leg Lift: 0\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\/495","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=495"}],"version-history":[{"count":2,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/495\/revisions"}],"predecessor-version":[{"id":497,"href":"https:\/\/madstone.net\/index.php?rest_route=\/wp\/v2\/posts\/495\/revisions\/497"}],"wp:attachment":[{"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=495"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=495"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/madstone.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=495"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}