Got Fitness Assesment Done & Changed My Goals: What Do you Think?
Below you will see my initial fitness assesment, Feel free to comment/advise/encourage. Ialso modified my goals in light of these results . Feel free to comments/question/encourage and advise
Resting HR: 1: __58_____ 2: ___55____ 3: _____61__ Avg RHR: _58___________
Cardio-Respiratory Assessment
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Assessment Given |
Time |
Distance |
Pre HR |
Post HR |
| 12 minute cardio treadmill test | 12m | .497 | 58 | 140 |
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Comments: started at 2.5 mph w a 3-4 PRC on a 10pt scale. Went to 4 RPE by the end. Rested palms on railing the entire time to compensate for poor balance. Client dealt with modified gait. Moderate sweat
Muscular Endurance/Strength Assessment
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Exercise |
Weight or Level |
Reps |
Time |
Comments |
| Crunch | |
50 | 2m 05 sec | Feet at 90 degrees reach arms beyond knees |
| Push up | 90 degrees arms near sides great form | 9 | |
Back/core cause of fatigue |
| Leg Press | 1 leg /1 rep max | R= 125 lbs
L= 95lbs |
45 sec | Seated flat on back |
| Dead Lift | 75lbs | 2 | 45 sec | Took 5-10 sec for client to stand up with weight in hands |
| Planks | 15 | 20 sec | Difficulty as it is new to him |
Comments: Marc does a 30 minute daily cardio treadmill fast/walk light jog each day with a full upper body machine workout and 250-300 crunches in sets of 50
| Date | 6/16/08 | 6/16/08 | |
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Girths |
Pinch mm |
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| Upper Arm |
R 14in | R 16mm | R | R | R | R |
| L
13 & 9/16in |
L 16mm | L | L | L | L | |
| Forearm |
R
11 & 7/16in |
R 11 mm | R | R | R | R |
| L 11 & 1/8 in | L 11mm | L | L | L | L | |
| Chest |
40 & ½ in | 13 mm | |
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| Waist (above navel) |
37 & ½ in | 24 mm | |
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Abdomen(at navel) |
37 & ¾ in | 28 mm | |
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| Hips |
38 in | 8 mm | |
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Thigh
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R 22 in | R 18 mm | R | R | R | R |
| L 21& 1/4 in | L 19 mm | L | L | L | L | |
Calf
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R 13 in | R 18 mm | R | R | R | R |
| L 12 & ½ in | L 18 mm | L | L | L | L | |
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| V-Ratio | 1.07 | |
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| W/H Ratio | .993 | |
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Weight |
186.2 w/clothes 179.6 in underwear | |
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| Body Fat % |
Pinch
17.1 % |
Machine test 14.2% | |
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| Lean Mass |
148.9 | 152.0 | |
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| Resting HR | 58 full minute counted against pressure by hand | |
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June 25, 2008 at 5:54 pm
Hey Marc!
looks like you have made some good progress! Post a blog about your eating habbits, maybe include a full list of what you eat for 2 or 3 days, and then we can see where we can help you.
also, I think you need to go heavier on the weights and less reps. If you can manage 12 reps per set, this is enough.
Remember what ronnie coleman said - people don’t wanna get big because they dont wanna lift any damn heavy weights. (or something like that.)
July 4, 2008 at 3:48 am
i think it might of been… everybody wanna be a bodybuilder, but nobody want to lift no damn weight. haha
good job man! looks solid.