Workout

[mcantar18c]

I've done a few different ones. Some types of testing aren't very accurate, some are ok. The body pods and the water tank one are the only truly accurate ones. I'd hate to see what I'm at now... probably back in the teens.

[Irving]

Question. Have any of you fellas ever done a body fat test... Like an actual one?

Back in high school they did one with the calipers. I was 9% BF. I'd have to lose 50 pounds to get to that.

[Monky]

Never done a BF test, but I need to. Don't even want to know my BF right now, but one things for sure, I'm making some major gains in the gym. I'll probably see how strong I can get, and then start cutting around the first of the year, with a goal of 180 and 15-18%. It's going to be a challenge.

I had been putting it off since I broke my back.. Now that I've been able to actually work in the gym after nearly 2 years I needed to know where I was at.

[nisils14]

Had a guy "advise" me on how to do a dead lift tonight. "Make sure you keep your head up when you lift up, you don't wanna mess up your spine." Indifferent, I stared and said "ok, thanks." This coming from a guy who was glute bridging on 135 with the bench press with every rep. Never thought I would ever experience "The workout advice guy", I should've been a smart ass about it.

[blacklabel]

You should have asked him what neutral spine meant to him.

[Irving]

This might be old news, but I hadn't seen it before. Pretty inspirational video. Sorry but it's not flashy and exciting.

[Irving]

Man, looks like the FBI fitness test has been adjusted since last time I looked. Running the numbers that I remember from a few years ago when a friend and I worked to get our best score, I don't score nearly as well as I used to on the running portion.

Here it is, in case anyone is interested. Personally, I always thought that the 300 meter sprint was the most difficult. Sprinting for that long is NO joke.

https://www.fbijobs.gov/11131.asp

[Irving]

One-legged burpees, ninja box jumps, and archer push-ups are my current "new favorite" workout. If box jumps aren't burning like they used to, no matter how far away you're standing, ninja jumps onto a 36" box will bring the pain back.
Also discovered that side box jumps do a good job of activating the obliques.

[Tim K]

I did my "Man Up Monday" workout this morning. I try to do it every Monday. It nearly guarantees that the worst thing to happen on a Monday is over by 7:30 AM.

Five set of the following for time:
10 Dead Lifts at 135#
10 Sand Bag Get Ups with a 25# sandbag
10 Squats at 135#
10 Pull Ups
10 Push Ups

28:30 today with no trace of puke. I must have been slacking.

To me, it's just the right balance of functional fitness, strength, and cardio. The rest of the week is mostly pure cardio and one day of straight weights. You young guys can probably do much, much more.

[Irving]

That looks like a pretty good workout, and under 30 minutes to boot. Hard to NOT find the time to workout I think.