Hoist Leg Press: 350x5, 415x4, 475x3, 535x3, 595x3, 680x2x3
Cybex Leg Curls: 125x5x5. Wanted to tire out my knee flexors, before performing . . . . . .
Romanian Deadlifts: 195x3x10. Grueling. Just grueling.
BWT Situps: Failure at 24, 19, 14, 12, 10, 7 reps.
Superset:
Seated Calf Raises: 50x10, 50x5 (rest 10 seconds), 50x10
Hoist Calf Press: 30x30x3.
Triple Drop Standing Calf Raises: 3 sets of 10 with 105, 85, and 65 lbs. I think Charles Poliquin is a sick bastard for this calf workout.
In answer to John Yeo, here is the Navy Physical Readiness Standard instruction, OPNAVINST 6110.1H: http://www.npc.navy.mil/NR/rdonlyres/4E9CD09A-D79E-40F1-9C2C-CF0970A7E69D/0/OPNAVINST61101H.pdf. The max bodyweight for a 5'10" male is about 192 lbs. Since I'll never be that (too much lean mass, I could probably be 206 at 10%), I have the option of BF testing. If you quickly peruse the instruction and see how it is calculated, you'll see how a big neck makes a big difference.
1 comment:
hummm....166 pages for physical fitness...
On the other hand Alberto I hope you are able to pass the exams and keep at it. a lean 206 wouldn't be that bad would it? You'd be ripped!
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