Sam's L33t Journal

Got another fit-test. The last one was in June. Results are mixed. Weight is same, body-fat percentage up a little but probably within measurement error (believe down a little is accurate from observation, but not sure). Just have raw data this time, not aggregate scores.

Measurements: Don't have the figures from last time, so don't have the exact differences, but gained a bit in arms, legs, waist.

Weight: 160 lbs. (same)
BMI: 25.8 (same)

Bodyfat (3-Pinch Measure): 16.2% → 18%
Bodyfat (Impedance Measure): 18.4% → 18.6%

Resting Heart Rate: 58 BPM → 56 BPM
Active Heart Rate (after 3-minute step-up): 77 BPM → 76 BPM

60-Second Situps: 38 reps → 45 reps (back to where I was two times ago)
Maximum Pushups: 33 reps (got the form down now)
Sit-Reach Flexion: 19 in. → 18.25 in. (stiff)

I decided to go back to logging my diet. I've been making pretty good strength gains, I just need to get my focus back when it comes to what I eat. The food at work is great, but work messes with my eating decisions in all sorts of ways.

Fit-test results are in, nearly a year since the last one, and the results are decidedly mixed. Some of that is probably the tail end of that cold, and there's some random error on either side. Still, it's not good.

Weight: 159 lbs. (+8.6 lbs.)
BMI: 25.7 (+1.3)

Measurements: All measurements up except waist (which is same): 0.75 inch around shoulders, 1.25 chest, 0.3 hips, 1 thigh, 0.3 calf, 1.4 bicep, 1.1 forearm. Changes seem to be related to gain in muscle, so not too bad. Still have failed to cut that fat around the middle, though.

Fitness Scores
Overall: 66 → 51
(1-100, 50 is average, higher is better, compared to other males my age)

Bodyfat (3-Pinch Measure): 33 → 59 (18.8% → 14.2%)
Bodyfat (Impedance Measure): 59 → 40 (14.3% → 17.4%)
(Not sure what to make of that. By one measure, I've lost 5 pounds of fat and gained 13 pounds of muscle. By another measure, I've gained 6 pounds of fat and 2 pounds of muscle. Neither of those measures is particularly accurate. My last test was around when I was leanest, so I'd say I've probably regained a bit of fat overall, but also gained some muscle.)

Resting Heart Rate: 50 → 25 (68 BPM → 76 BPM)
Active Heart Rate: 82 → 29 (84 BPM → 115 BPM)
(This is where a little congestion really throws the results off. I hope.)

60-Second Situps: 80 → 75 (46 reps → 45 reps)
Maximum Pushups: 78 → 67 (34 reps → 29 reps) (good form, now to get those reps back up!)
Sit-Reach Flexion: 80 → 68 (20 in. → 18.75 in.) (guess I need to stretch more, too)

The silver lining: I have been doing good the last few weeks since I redoubled my efforts and started seeing the trainer three times per week again, I have put on some muscle, and my cardio endurance (which I mentioned as a setback last year) is also up this year (though it doesn't show in that particular test).

FitTest results from one week into the current iteration of my strength program (last test was on 10/20/2008, a bit more than 9 months ago):

Weight: 170 lbs. (-13 lbs.)
BMI: 27.4 (-1.1)

Measurements: Up an inch around hips (probably from all the squats and deadlifts), down 0.75 in. around waist, down 1.5 in. around chest and 2.25 in. around shoulders. Calf, thigh, and arm slightly skinnier, forearm slightly broader.

Fitness Scores
Overall: 39 → 57
(1-100, 50 is average, higher is better, compared to other males my age)
Bodyfat (3-Pinch Measure): 23 → 30 (21.7% → 19.8%)
Bodyfat (Impedance Measure): 10 → 24 (27% → 21.3%)
Resting Heart Rate: 72 → 50 (62 BPM → 68 BPM) (weird, but despite the huge change in score, the measurement isn't that different)
Active Heart Rate: 28 → 60 (116 BPM → 97 BPM)
60-Second Situps: 60 → 73 (40 reps → 44 reps)
Maximum Pushups: 10 → 84 (10 reps → 37 reps) (?!)
Sit-Reach Flexion: 75 (19.5 in.)

Current plan is three more weeks of my latest strength rotation, then move more focus to cardio goals. My trainer wants me to be running a marathon (or half-marathon) in a year, which is a bit O_o since my running endurance is still really bad. (Although given the improvements in my cardiovascular fitness, I could probably start training towards such a goal without dying...)

Updated fitness test scores, as of last week:

Weight: 195 lbs. (unchanged)
BMI: 31.5 (unchanged)

Measurements indicate some improvement, lost some on waist, hips, thighs, gained on shoulder, bicep, forearm. Lifting strength gains continue.

Fitness Scores
Overall: 21 -> 29
(1-100, 50 is average, higher is better, compared to other males my age)
Bodyfat (3-Pinch Measure): 20 (22.6%) (previous measure was done incorrectly)
Bodyfat (Impedance Measure): 10 (26% -> 26.8%) (no significant change)
Resting Heart Rate: 28 (74 BPM) (unchanged)
Active Heart Rate: 5 -> 26 (143 BPM -> 117 BPM) (promising)
60-Second Situps: 12 -> 40 (25 reps -> 34 reps) (also a good sign)
Maximum Pushups: 10 (10 reps -> 11 reps) (no significant change, but my form is better)
Sit-Reach Flexion: 55 -> 72 (17.5 in. -> 19.25 in.) (good, my form was imperfect, though, so this may be a bit higher than accurate)