Day 249 (T, 110906) — Initial Workout Tests

Workout.  Today I’ll do what I planned to do yesterday . . . my initial tests for the 100 push-ups, 50 pull-ups, and 200 squats programs.

As I think about what I want to do to reshape my body, I’m getting more and more enthused about starting this exercise regimen.

  1. It will be a pretty good whole-body workout — pecs, triceps, deltoids, lats, traps, biceps, glutes, quads, hamstrings, and core (especially with a hip tilt or twist on pull-ups).
  2. Done in the right way, this can certainly be a “high-intensity” workout which will be good for fat loss in addition to reshaping my muscles.
  3. Pull-ups and push-ups are part of the old stereotype of being “manly.”  Being able to do a bunch of pull- and push-ups is the sort of thing that has been revered since time immemorial as something “real men” can do.*

Since these programs are set up on a three-day-per-week schedule, and the timing will not work out this week, I am going to do the initial tests today and then, for Wednesday and Friday this week, I will go back and pick two of my favorite Max Capacity Training workout and to the Time Attack version of each.

Starting on Monday of next week, I’ll be set to do the “weeks” of the workout programs in normal weekdays, rather than having to keep track of “Week 1, Day 3” etc. shifting across calendar weeks.

Push-ups.

To perform the test, simply execute as many good-form push ups as you can. Don’t cut corners and please don’t cheat . . . .

Result: 52

Starting Level: That puts me in Rank 5 for my age group (40-55) and I’ll start on Week Three, Column 3.

Squats.

To perform the test, simply execute as many good-form squats as you can. Don’t cut corners and please don’t cheat . . . .

Result: 106

Starting Level: that puts me in the Excellent category for my age group and I’ll start on  Week 3, Column 3

Pull-ups.

Stretch, breathe, visualize yourself using good pull-up form and knock out as many quality pull-ups as you can.

Result: 1

Starting Level: This puts me in the Weenie Boy category for any age group and I’ll start with Level 1 Prep.

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Plan for Week 36.

Day Fast? SCD? Run? Exer?
Sunday No No No No
Monday Yes Yes No Yes No
Tuesday Yes Yes No No Yes
Wednesday Yes Yes No Yes
Thursday Yes Yes No No
Friday Yes Yes No Yes
Saturday No No Yes No

—–

* Yes, I know: being a “real man” is more about fulfilling your responsibilities than being macho or tough.  That’s not what I’m talking about.  I’m talking about being “manly” and being able to demonstrate that you are fit and physically able.
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2 responses to “Day 249 (T, 110906) — Initial Workout Tests

  1. Wow, excellent on push-ups and squats. Pull-ups are beasts. I don’t doubt you won’t be chinning yourself at will by the end of the program. Good luck on your new routine.

    Mark

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