Fitness test / Shoulders

ABsolute Fitness had its annual open day today, part of which involved a four-part fitness test. At the time of writing, I know my scores, but not how well I did compared to other competitors.

Max reps strict pull-ups: 18
Max reps push-ups: 40
Max reps crunches: 20
Wall sits to failure: 1 minute 20 seconds

Ben also gave me a fitness assessment. Here are some of the figures:

Body fat: 12%
Neck: 13.5"
Shoulders: 45"
Chest: 35.5"
Flexed bicep (right): 13"
Flexed bicep (left): 13"
Waist: 32.75"
Thigh (right): 20.75"
Thigh (left): 20.75"
Calf (right): 13.75"
Calf (left): 14"
Cardio fitness - max VO2: 144; recovery: 102
Grip strength (right/left): 43/45

I'm very pleased with the drop in body fat, as well as a more balanced right/left muscle balance.

I didn't have much time after all this, so I did a short shoulder session.

Push press: 100lb x 8, 6, 5

Barbell shrug/hang cleans: 100lb x 10, 10, 7

Barbell front raise: 50lb x 12, 12, 12

Fitness challenge results

Legs

Just wasn't clicking today, and I couldn't seem to lift as heavy as I know I can. Oh, well - just one of those days. Even the bike ride to and from the gym felt like a struggle.

Trap bar deadlift
140lb x 6
175lb x 4
210lb x 2
245lb x 1
280lb x 1
315lb x 0, 0

Leg extensions
87.5lb x 10, 10
87.5lb/62.5lb/37.5lb x 10/10/10

Straight leg deadlifts
140lb x 5, 5
215lb x 4, 5

Leg curls
50lb x 12, 62.5lb x 11, 9

Wall sits - 1:03, 1:06

Legs

A light weight kind of day.

Back squats
10 x 95lb, 115lb, 125lb, 135lb

Leg press
210lb x 10
130lb x 5, 5 per leg
210lb x 10

Leg extensions
87.5lb x 10
100lb x 10, 10

Straight leg deadlifts
135lb x 10; 145lb x 10, 10

Leg curls
62.5lb x 12, 10, 8

Traveling lunges
40s x 10, 10, 10 per leg

Wall sits
45 seconds, 52, 48

Quads and hamstrings

Stacie Tovar

Front squats
95lb x 10, 10
115lb x 10, 10, 10

Leg extensions
75lb x 10, 10
Drop sets - 75lb x 10, 50lb x 10, 25lb x 10

Straight leg deadlifts
135lb x 5, 5
205lb x 5, 5, 5

Leg curls
50lb x 12, 12
Drop sets - 50lb x 10, 25lb x 12

Wall sits - 29 seconds, 35 seconds

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Run - 3.2km (gym to home)

Legs

Out of nowhere today, my right adductor started hurting. This has been a re3gular occurrence this summer, which I put down partly to playing soccer every Friday. However, it's been six days since my last game, and I felt fine until now. I was hoping to do some squats with Ben, as I want to start increasing the weight I use.

As always with Ben's PT sessions, I do so many different routines that I can never remember exactly what we did nor the weights we used.

Leg curls

Leg extensions

Leg press calf raises

Dumbbell straight leg deadlifts

Wall sits