Here are my baseline numbers as 2013 gets started. These are the things that I hope to improve on over the next 12 months.
| Strength: Cooper Strength Test: 55 pushups Barbell Bench Press: 200 lbs x 10 ~ 265 lb 1RM (measured 12/26/12) Dead Lifts: 255 lbs x 8 – Estimated 1RM of 315lbs (measured 12/26/12) Squats: 155 lbs x 8 ~ 192 lb 1RM (measured 1/07/13) Weighted Chins: BW(168 lbs) + 49 lbs ~ 230 lb 1RM (measured 1/07/13) Dips: BW x 18 (measured 1/3/13) |
| Cardiovascular: 1 mile run – 7m45s (measured 1/03/11) 1.5 run (VO2 max) – 12m22s (measured 12/30/12) – Estimated VO2max is 43 ml/kg/min (fair) Resting Pulse Rate: |
| Body weight and body fat %: Weight: ~167 lbs (1/6/13 – 167.0 lbs, 1/7/13 – 166.8 lbs, 1/8/13 – 167.4 lbs) Bodyfat per http://www.1percentedge.com/ifcalc/: 14.3% (32.75” waist at navel on 1/8) Bodyfat per skin-fold test: 10.1% (8 mm at suprailliac site on 1/8) Bodyfat per Navel research method: 12.46% Bodyfat per Jackson/Pollock 3 Site: 9.46% Average Body fat: 11.58% Lean Body Mass: ~ 148 lbs |