Exercise XOR Extra Size

Weight: 182 lbs / 82.5 kg
Resting Heart Rate: 83
Pushups / 1 min: 30
Burpees / 1 min: N/A
Situps / 1 min: 22
Wall Squat Duration: 52 sec
1.5 mile Run: N/A 

Didn’t do the Burpee test this week due to sore legs. Didn’t do my run as it’s still too cold outside. Should be warming up here real soon!

Weight: 180 lbs / 81.6 kg
Resting Heart Rate: 84
Pushups / 1 min: 21
Burpees / 1 min: 14
Situps / 1 min: 15
Wall Squat Duration: 36 sec
1.5 mile Run: N/A 

No run this week as it was cold and rainy.

Here’s the plan I’ve come up with.

Monday: Upper body
Tuesday: Cardio
Wednesday: Mid body
Thursday: Cardio
Friday: Lower body
Saturday: Cardio
Sunday: Endurance

And here’s the details of each routine

Upper body:

• Bicep Curls x10 (per arm)
• Tricep Extension x10 (per arm)
• Shoulder Press x10 (per shoulder)
• Shoulder Shrug x10 (per shoulder)
• Pushups x10
• Repeat x3
• 1 minute pushup test

Mid section:

• Situps x10
• Crunches x20
• BIcycle Crunches x20
• Oblique Crunches x20
• Front Plank for 30 seconds
• Side plank for 30 seconds (per side)
• 1 minute sit up test

Lower body:

• Lunges x10 (per leg)
• Calf Raises x30
• Squats x10
• Wall Squat for 30 seconds
• Repeat x3
• Wall Squat duration test

Cardio:

• Jumping Jacks for 2 minutes
• Line Hops (side-to-side) for 2 minutes
• Line Hops (front-to-back) for 2 minutes
• Steps for 2 minutes
• Rest for 2 minutes
• Repeat x3
• 1 minute Burpee test

Endurance:

• 1.5 mile run

As I am not really aiming for a target weight, just a certain level of fitness, I am setting performance goals rather than weight goals. The following goals all come from the Washington State Patrol’s physical fitness test requirements for male candidates aged 20-29.

1.5 mile run: 12:29
Pushups in 1 minute: 29
Situps in 1 minute: 38

Once I satisfy the WSP requirements I’ll try for the U.S. Army Physical Fitness Test possibly followed by the U.S. Marine Corps Physical Fitness Test.

And just for posterity:

Current weight: 180 lbs
Resting heart rate: 84