Getting in shape 2011

[ghostdancer308]

...headed up there shortly. Modified Murph(crossfit)...legs and arm work.

[ghostdancer308]

...back at it today. Did the Spartan on Saturday, sore yesterday....Ate like s**t for 2 days.

[BigJerm]

Did about 10 or 11 miles at Sope Creek on the bike. Unlike most trails where it is a mixture of up and down hills Sope is pretty much climb for half , down hill the other half.

Arranged the garage so I can start using the weight bench again  {toast}

[Trailabite]

This week 3:

This week I backed off of the 30 minutes of cardio and increased my workout on the free weights. I still do about 5 minutes on the treadmill to warmup but I'm spending about 45 min to an hour on the weights. So far I have gained 2 pounds, but my body fat has went from 33.3% down to 30.2% as of this morning. Once the muscle starts building that fat % will start going down pretty quick I think.

[unwantedstray]

I had an exercise test done the other day. Here are my results:


Your resting heart rate is normal and your resting blood pressure is a little bit better than average. Resting HR was 84 bpm and blood pressure was 110/67 mmHg

Your body fat percentage is 4.02% which is incredibly good. If a 7 site skinfold test were to be done instead of a 3 site, it probably would've been closer to 5%, but either way you are extremely lean.

Your grip strength fell into the average range for your age group. Your highest values were 48 for your right hand and 38 for your left.

Sit and reach scores were also right in the average range.

Your 90% predicted VO2max was 39.509 ml/kg/min. Meaning your body utilizes 39.509 ml of oxygen per kilogram of body weight per minute. If you wanted to improve your VO2 max you would need to exercise at an intensity that would get your heart rate up to about 175 bpm.

[BigJerm]

Your highest values were 48 for your right hand and 38 for your left.

 {no}

[Trailabite]

I had an exercise test done the other day. Here are my results:


Your resting heart rate is normal and your resting blood pressure is a little bit better than average. Resting HR was 84 bpm and blood pressure was 110/67 mmHg

Your body fat percentage is 4.02% which is incredibly good. If a 7 site skinfold test were to be done instead of a 3 site, it probably would've been closer to 5%, but either way you are extremely lean.

Your grip strength fell into the average range for your age group. Your highest values were 48 for your right hand and 38 for your left.

Sit and reach scores were also right in the average range.

Your 90% predicted VO2max was 39.509 ml/kg/min. Meaning your body utilizes 39.509 ml of oxygen per kilogram of body weight per minute. If you wanted to improve your VO2 max you would need to exercise at an intensity that would get your heart rate up to about 175 bpm.

Do you work out? A lot? 5% body fat is like pro-athlete range.......must be nice!

[unwantedstray]

Not a whole lot. I try and run about 3 days a week (15+ miles a week) and I do a couple hundred push-ups and around 30 pull ups each morning. I was doing the p90x workouts, but these past couple of weeks have been really bad as far as school goes and i have not been doing it. I am going to try and get back into it starting next week.

[Trailabite]

Glen,

Have you heard of this stuff: http://www.maxmuscle.com/uploads/pds/VitaCellAntiOxPDS.pdf I went to the Vitamin Shoppe and the guy recommended it. They don't sell it, he only recommended it when I mentioned that I had the lap-band done and I can't the Animal Pack like use to. The list of ingredients looks decent enough.

[ghostdancer308]

thats a new one for me Chuck. I would have to look at it more..

[ghostdancer308]

...just did a slow 1 hour and 30 minute jog....got home and my gears were on the porch...

[lt99ls1]

Torn peck, torn tricep. Going to be light weights for a while on those muscles full blast on the rest. Lucky for me the BJJ is alot more pull than push.
Down to 263 even after spending 5 days at the beach eating like a whale.