12 week Fitness Check-In

This assessment took place about mid-later November, just before my Thanksgiving break. I’ve added 2 more races to this month (Nov), taking place over the break: the Turkey Trot 5 miler and the Ugly Sweater 5K. I’ve also added a December run: the Jingle Bell 5K. No measurement checks for this round but I did weight in at 135# my lowest yet since the summer only this time it’s in a healthy way and at no cost of muscle mass.

ZooZilla 5K Results: 30:05 (9:42m/mile pace)

Turkey Trot 5 miler Results:

Ugly Sweater 5K Results = 28:03 (9:03m/mile pace)

1-RMs:

Barbells:

  • Bench Press: 100#
  • Bent Over Rows: 100#
  • Dead lift: 190# (new PR)
  • Squat: 115# (back to PR from last year)

Dumbbells:

  • Arm Curls: 30# (90# using the cable stack weights)
  • Arm Extension: 40# (100# using the cable stack weights)
  • Shoulder Press: 30#
  • Shoulder Shrug: 55#
  • Lateral/Frontal Shoulder Raise: 15-20# (LF>RT) (frontal>lateral)

Stacked Machines:

  • Leg Press: 450# (318.15# since this is at a 40° angle)
  • Calf Press: 450# (318.15# since this is at a 40° angle)
  • Leg Extension: 190#
  • Seated Leg Curls: 185#
  • Hip Abduction: 245#
  • Hip Adduction: 245#
  • Chest Press: 120#
  • Lateral Pull Down: 116.6#
  • Seated Rows: 110#
  • Pec Fly: 90#
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s