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So, it's another new month which leaves 4 months until my fitness testing in December. So instead of biking my ass up and down dusty and rocky trails on the sides of mountains and hills everyday, I need to also start training for how I'll be tested in my fitness evaluation. Especially now that I'll be crosstraining into an aviation career field, I definitely need to stay on top of my game!
Testing components
1. 1 minute of pushups: goal is 60
2. 1 minute if situps: goal is 60
3. Waist measurement: goal is 32-33
4. 1.5 mile run: goal 10:59 or less
Plan:
Workout routine A 2x a week
- 1 minute of pushups
*3-4 sets of the following, no rest between sets
- Combination bicep curls/arnold press
- Barbell shrugs
- Lateral dumbbell raises
- 1 minute of walking pushups
Workout routine B 2x a week
- 1 minute of situps
*3-4 sets of the following, no rest between sets
- Lat pulldowns
- 1 minute plank
- 1 minute side plank (each side)
- Reverse bicep curl with 45 lb plate
Cardio
- HIIT running 1x a week
- Running for time 1x a week (max effort <15 minutes)
- MT Biking 2x a week
Monday-Thursday I'll be kicking it off with a low-carb challenge to lean out a little bit as well... my simple rules for this:
EAT:
Unprocessed meats, leafs, low-processed items, quality ingredients
ANIMAL PROTEINS: meats (chicken, fish, beef, turkey, duck, armadillo, etc.) and eggs
VEGGIES: Green leafy veggies such as romaine lettuce, spinach, etc. Asparagus is ok (low carb veggies; keep it <5 net carbs per serving)
SPICES: any spices, but try avoid anything too high in sodium (excess sodium causes water retention). My faves: garlic, onion, crushed red pepper, lemon
SAUCES: mayo, mustard, ranch; full fat, low carb (I like making aioli sauce; spicy brown mustard, mayo, lemon juice)
CHEESE: quality cheese (small ingredient list. If it has a lot shit you don't recognize in it, don't eat it, it's highly processed crap!)
BUTTER: short ingredient list, no hydrogenated oil. I like Challenge brand Whipped Butter. Made only of whipped milk! (http://www.walmart.com/ip/10291872 )
MMm hmmm.. I'll see if I have balls enough for a before and after on this!
The key to success if a sound plan! GET SOME!!
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