Today I did my 'fitness assessment' at Premier fitness.
The numbers I remember are:
Body Fat Percentage: 16.8% (YIKES)
Weight: 186
Height: 6'1.75"
Biceps: 11.5"
Calves: 15"
Quads: 36.5" (hmmm I must have remembered this # wrong)
Chest 37.5"
Resting Heart Rate: 45 - WHAT? I think it's 66 and the guy just got it wrong.
Strength Test:
16 push-ups
I was actually almost happy with this after not having done them for so long. I felt a twinge in my shoulder at 15, but I think that's something that should go away. Definitely need to build back up some upper body core strength.
27 static sit-ups (chest to knees)
This was surprisingly good. I used to be able to do 120 crunches in 2:00; but these are a different ball game. I felt pretty good and maybe could have squeezed 1 more but...
Leg Curls: 15
(I'm not sure what the weight was but this was a max effort)
Leg Extensions: 15
(I'm not sure what the weight was but this was a max effort)
Leg Press: 42+
Mild fatigue - I don' think the trainer guy expected that.
Sit back against the wall:
:35 seconds
This was a super set - upper and lower body - kinda crazy
Took a little break - 10 dips / pull ups with 70lbs of help x 2
Off to the bike.
Premier Fitness has a selection of Reebok and Spinner NXT bikes. I like the Spinner bikes because well; it's spinning and I think Johnny G knows what he's talking about. The adjustment suites me well and the WTB looking saddles aren't to bad to sit on.
Work out:
5:00 easy spin - after the exertion in the gym I needed to catch my breath
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
5:00 - 1/2 turn increase.
2:30 - 1/2 turn increase.
2:30 - 1/2 turn increase.
5:00 - easy spin (3:00 backwards, 2:00 forwards)
Now this is the thing with spin bikes; you can't see your watts, but you can feel your output, so by adding 1/2 a crank on the 'resistance' knob, I don't know how many watts I was increasing my watts by, but it was definitely working 'something'.
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