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

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

- 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:

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 s##t 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  


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


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