CJT1217's Journal, 01 August 2013

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!!
on diet The Primal Blueprint  

   Support   

Comments 
Sounds like you have a great outline there, both in way of eating and fitness. Very well thought out! One small question-- under "EAT", what are "leafs"? ;) 
01 Aug 13 by member: RavenSoul69
oh you know, romaine, spinach, kale, etc. Foliage to fill up the belly :) 
01 Aug 13 by member: CJT1217
Looks like a plan! Keep the updates coming...... Not sure if you are looking for input or not? If so you may want to try do some of those really fast push-ups and crunches very slow. it is much harder than you think and will round you out better. I know it sucks and is hard going slow....  
01 Aug 13 by member: Soulnoid
Bring on the before and after!! 
01 Aug 13 by member: erika2633
Thanks for the advice, soulnoid, I'll throw that in there to vary things up! Ok, Erika, it's on! 
01 Aug 13 by member: CJT1217
Now I get the Strave getaway run joining. Wow. Great plans. I'm with Erika: Before and After 
01 Aug 13 by member: Helewis
Oh, Check you out!!.. all planned out.. i am in awe of the knowledge you possess (no hydrogenated oil and all).. what fitness testing? All the best!! Keep inspiring!! 
03 Aug 13 by member: rockinsize16
Fitness evaluations for work. Depending on the score it can be every 6 months or yearly. This year I plan on scoring better! 
03 Aug 13 by member: CJT1217

     
 

Submit a Comment


You must  sign in to submit a comment
 

Other Related Links

Members

The Primal Blueprint

Other Journals for The Primal Blueprint



CJT1217's weight history


CJT1217's Recent Activity

CJT1217's Own Activity

CJT1217 recorded a Weigh In at 198.0 lb.
CJT1217 commented on HCB's Journal Entry.

CJT1217's Buddies

Helewis commented on erika2633's Journal Entry.
iamachristianjesusfreak commented on Bkeller1023's Journal Entry.
HCB updated their Exercise Diary.

Other Member Diet Recent Activity

lopexie updated their Food Diary.
Kim32267 recorded a Weigh In at 123.8 lb.
GreenMountainBoy updated their Food Diary.
Machine1962 recorded a Weigh In at 237.0 lb.
BrendansGrandmom recorded a Weigh In at 206.6 lb.
Jsmiley1008 recorded a Weigh In at 276.4 lb.
hulk91977 recorded a Weigh In at 207.0 lb.
Ruby-Rube recorded a Weigh In at 201.0 lb.