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27-Nov-07, 11:48 PM
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#2251
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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It's under Flat Bench, second from the end.
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28-Nov-07, 12:21 AM
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#2252
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Numbers are looking good man. Volume work can be tough on bench after you've been so accustomed to heavy low-rep stuff. I wouldn't worry about it though, because it only takes a few weeks to get used to the heavier loads when you decide to go back to that scheme. Hope the semester ends well for ya, I've been crazy busy and haven't had much time to post on here.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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28-Nov-07, 01:16 AM
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#2253
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Quote:
Originally Posted by gcs118
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Thanks. Then it is official: I am as blind as a bat! |
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28-Nov-07, 12:11 PM
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#2254
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I will have to take a week off of lifting and resume after Dec. 5. I have been notified today that I need to take a fitness/agility test on Dec. 5. This gives me one week to prepare and improve my cardio and bodyweight exercises. The test only consists of push-ups, sit-ups and a 5 minute step test. The step test is on a 12 inch high block where I go up, up, down, down at a rate of 120 steps per minute for 5 minutes. This test I should easily be able to crush, but I still want advice on prepping.
The week off of lifting will allow me to rest. I plan to run or swim, at least light to moderately every day or every other day until the test. I'm not sure how to practice push-ups or sit-ups most efficiently because I rarely work bodyweight exercises only. Also, what do I do for diet? I was thinking of pasta/bread (Olive Garden perhaps) for dinner the night before the test and a light breakfast the day of. Any tips, hints or suggestions? |
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28-Nov-07, 12:20 PM
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#2255
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Do those exercises following the Tabata cadence for preparation training: 8 rounds of 20 seconds on and 10 seconds rest. Only takes 4 minutes per exercise. During the 20 second round, bang out those reps as fast and as many as you can.
Make sure you taper and are fresh on test day.
Eat as your normally would. You are not running a marathon.
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28-Nov-07, 11:31 PM
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#2256
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I will have to try that out soon (ie tomorrow lol) and I still might treat myself to Olive Garden anyway 
Thanks pierini ! |
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30-Nov-07, 09:12 PM
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#2257
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, November 30, 2007
Light cardio, push ups, sit ups
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02-Dec-07, 04:45 PM
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#2258
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, December 2, 2007
Cardio Walk 1 mile, Run 1 Mile, Stretching
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06-Dec-07, 08:29 PM
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#2259
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, December 6, 2007
Flat Bench 10x45, 10x135, 8x185, 8x185, 6x195, 6x195
DB Incline Press 6x65, 5x70
Dips BWx5, BW+45x10, BWx10
Push Ups
Notes: Weak day. I think my high rep mix-up and my untimed week off interfered with lifting. I passed my pre-employment fitness test for Border Patrol, so all is good. Did just fine on the physical exam, hearing, vision, etc. Now to get lifting back on track for the next month or two. |
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06-Dec-07, 11:49 PM
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#2260
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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You are keeping those pushups reps a big secret from us. Makes it hard for us to place bets on how you'll do for your test. Sort of like randomly picking lottery numbers rather than having a system.
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07-Dec-07, 04:53 PM
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#2261
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
Originally Posted by pierini
You are keeping those pushups reps a big secret from us. Makes it hard for us to place bets on how you'll do for your test.
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lol I did pass the test (20 in 60 seconds...I did 20 in like 25 seconds). I am going to start doing them after chest day to keep improving them hopefully. |
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07-Dec-07, 07:08 PM
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#2262
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, December 7, 2007
Cardio 1 mile run, sit ups, stretching
Notes: Light/moderate pace run.
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08-Dec-07, 06:36 PM
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#2263
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, December 8, 2007
Squats 8x45, 8x135, 4x185, 4x205, 4x225, 4x245
Pull Ups BWx10
Chin Ups BWx8
Notes: Did this and just walked a few laps on the track...had a headache so I couldn't deal with any more. The squats were pretty easy. I've moved my stance closer from previously.
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09-Dec-07, 10:37 PM
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#2264
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, December 9, 2007
Cardio ~2 mile run, stretching
Notes: Light pace, just wanted to do a relaxing run and went for a little over 2 miles.
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10-Dec-07, 03:10 PM
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#2265
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, December 10, 2007
Decline Press 10x45, 10x95, 8x135, 6x155, 6x185, 4x205, 4x225, 4x230, 4x235
DB Flat Bench 10x60, 10x70, 6x80
Face Pulls 10x130, 10x140, 10x150
Dips BW+45x11, BWx20
Push Ups
Notes: Finally a decent day! Did some lifts I usually don't do for a fun change of pace.
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