First post, so hello all!
This is going to be kinda long but i hope very helpful in yah understanding my situation and how is the best way to go about fixing it.
I am a Wildlife Enforcement Officer Canidate; this being said I have to pass a PT test the first week of Nov.
The test: I have to score a 60% overall. If lack in one area I can make it up in another. The times and amounts Im going to give are going to be what they consider 60%. What I can do or have done is in ()
Tests:
1. Cardio Step Test: 12 inch steps,24 steps a minute for 3 min. sit for 60 secs. and then check HR. HR has to be this for the 60%.
97 (In trouble here, going to test it today)
2. Flexibility Test: Typical sit and reach.
3 1/2" (7")
3. Muscular Endurance Test: Typical sit ups in 1 min.
42 (44)
4. Muscular Endurance Test: Typical pushups in 1 min.
37 (37)
5. Absolute Strength Test: Typical Bench Press 1RM
1.14 of body weight. 300 (245)
6. 1.5 Mile Run: Typical 1/4 mile track.
11:41 (finding out today)
____________________________________________________
Now about me. I am a cop now and would consider myself somewhat fit.
6'3"
265 lbs.
Large Bone Structure
My workouts reps and sets go like this:
10 - 50% of Max
8 - 60 %
6 - 75%
10 - 55%
10 - 40%
Now here is what I am thinking of doing for my workouts to get me in to better shape for this.
Mon. - Upper Body
Bench Press Max - 240 (having to boost this a lot to make it to 60%)
10 - 150
8 - 180
6 - 225
10 - 165
10 - 120
25 Sit ups
Shoulder Press - 195
95
110
140
100
75
25 Sit ups
Bicep Curls - 90
50
60
75
55
40
Sit ups
Tricep Push Downs - 60
40
50
60
50
30
Sit ups
Vertical Butterflies - 12
10 - 12
10 - 12
10 - 12
Sit ups
Jogging @ 75% of MHR for 30 min.
Swimming 1 full lap
Tues. - Lower Body
Leg Press - 400 (just getting over knee surgery, this was 850)
200
240
300
220
160
Sit ups
Leg Extensions - 100
50
60
80
60
40
Sit ups
Leg Curls - 120
60
70
90
70
50
Sit ups
Calf Raises - 135
70
80
100
75
55
Sit ups
Jogging @ 75% of MHR for 30 min.
Swimming 2 full laps
____________________________________________________
My question is, am i going to burn out? Back in the F-ball days I trained so hard one time that I went into muscle failure. I was like dead, my body just said thats enough and shut down. I was weak for like a week and had to lay off the trainging for 2 weeks. I didnt lose any muscle strength, they just needed a break I guess
What do yah think?
If i have left anything out, sorry just ask. Starting thins today, got the letter on Sat.
Oh yea....My diet, I have gone to the no Carb thing. Heard it was the best way to drop weight, as long as i eat my vegetables.
Thx again.
This is going to be kinda long but i hope very helpful in yah understanding my situation and how is the best way to go about fixing it.
I am a Wildlife Enforcement Officer Canidate; this being said I have to pass a PT test the first week of Nov.
The test: I have to score a 60% overall. If lack in one area I can make it up in another. The times and amounts Im going to give are going to be what they consider 60%. What I can do or have done is in ()
Tests:
1. Cardio Step Test: 12 inch steps,24 steps a minute for 3 min. sit for 60 secs. and then check HR. HR has to be this for the 60%.
97 (In trouble here, going to test it today)
2. Flexibility Test: Typical sit and reach.
3 1/2" (7")
3. Muscular Endurance Test: Typical sit ups in 1 min.
42 (44)
4. Muscular Endurance Test: Typical pushups in 1 min.
37 (37)
5. Absolute Strength Test: Typical Bench Press 1RM
1.14 of body weight. 300 (245)
6. 1.5 Mile Run: Typical 1/4 mile track.
11:41 (finding out today)
____________________________________________________
Now about me. I am a cop now and would consider myself somewhat fit.
6'3"
265 lbs.
Large Bone Structure
My workouts reps and sets go like this:
10 - 50% of Max
8 - 60 %
6 - 75%
10 - 55%
10 - 40%
Now here is what I am thinking of doing for my workouts to get me in to better shape for this.
Mon. - Upper Body
Bench Press Max - 240 (having to boost this a lot to make it to 60%)
10 - 150
8 - 180
6 - 225
10 - 165
10 - 120
25 Sit ups
Shoulder Press - 195
95
110
140
100
75
25 Sit ups
Bicep Curls - 90
50
60
75
55
40
Sit ups
Tricep Push Downs - 60
40
50
60
50
30
Sit ups
Vertical Butterflies - 12
10 - 12
10 - 12
10 - 12
Sit ups
Jogging @ 75% of MHR for 30 min.
Swimming 1 full lap
Tues. - Lower Body
Leg Press - 400 (just getting over knee surgery, this was 850)
200
240
300
220
160
Sit ups
Leg Extensions - 100
50
60
80
60
40
Sit ups
Leg Curls - 120
60
70
90
70
50
Sit ups
Calf Raises - 135
70
80
100
75
55
Sit ups
Jogging @ 75% of MHR for 30 min.
Swimming 2 full laps
____________________________________________________
My question is, am i going to burn out? Back in the F-ball days I trained so hard one time that I went into muscle failure. I was like dead, my body just said thats enough and shut down. I was weak for like a week and had to lay off the trainging for 2 weeks. I didnt lose any muscle strength, they just needed a break I guess
What do yah think?
If i have left anything out, sorry just ask. Starting thins today, got the letter on Sat.
Oh yea....My diet, I have gone to the no Carb thing. Heard it was the best way to drop weight, as long as i eat my vegetables.
Thx again.
