Cybex Arc Elliptical Trainer: 30 minutes steady state, Hill level 5
Sumo Deadlift: 135x6, 155x6, 185x6, 205x6, 215x6x3.
Band Chinup: 1 set of 4, 4 sets of 3, 1 set of two. My first set was to see where I would hit failure. The others were to see how many sets of 3 I could hit.
Hoist Hack Squat:50x8, 70x6, 90x6, 120x4, 140x3, 160x3, 180x1. Tried to do a second rep at 180, but had nothing left to hit depth with. I thought this would be better than the Hammer MTS, but this machine would kill my knees if I made it a habit.
Band GHR: 5 sets of 6
Twisting Inclined Situps: 4 sets of 12.
18" box jumps: 3 sets of 3.
I was measured today, and my waist was down two inches (from 42 to 40) and my neck held steady at 17 inches. Two more inches at the waist with the same neck and I'm within standards. Of course, I won't stop there. I think it's about time to bring out the twice a week deadlifting for the next month for a kickstart!!!
3 comments:
Glad to see that the waist is coming down. Keep at it.
The PRT coordinator at our reserve center showed me my measurements from January's drill (JAN 7 & 8). I weighed in at 247 with my uniform on (no shoes). Yesterday, I weighed in (after breakfast) at 238. Not bad, but I feel like I have to eat better (ie., a little more). I was told that if my neck stayed at 17 inches and I lose 2.5 inches on the waist that I would be below the 22% BF maximum. But if I could add to my neck size, then I could lose less on the waist. Aside from the aerobics and sprints and sled, my decision to lift HEAVIER, not lighter, helped.
It's essentially a BMI measurement, Marie. For guys, take a measurement of the neck over the Adam's apple and subtract it from your waist measurement, plug that number into a chart for your height, and the get your BF. For women, I think it includes a hip measurement and one over the fattest part of the rump. So if one is prone to a thick waist or a pencil neck or an apple bottom, they're at a disadvantage.
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