Last night was a nightmare workout, no wonder one of my kids feigned a foot cramp to get out of it (you know who you are!). It started innocently enough with my clean and press workout the other day where I figured out that if you did 1-10 then 9-1 reps you get a total of 100 reps so I set out the workout pretty simply.
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps
The question was, what exercises to put in there. I called it Century Club since I have such fond memories of playing Century Club back in University  where the aim of the game was to drink a shot (2oz) of beer every minute for 100 minutes. That would be equivalent of 6 liters of beer or the rough equivalent of 18 330ml cans of beer. I remember the game well, but I don’t remember feeling this bad when I woke up the next day! This morning I had a hard time getting out of bed and I can only assume that the workout was a touch too long.
I decided on The Quad as the name, and the following exercises:
Chin Ups
Squats
Tricep Dips
V-Snaps
Maybe I should have stuck with The Tripod or The Twins. I suppose that the Quintuple will have to be shelved! Thankfully it is cardio tonight so my aching traps and lats will get a rest, however my butt which still aches from Thursdays squats and Sunday’s cleans will have to wait until tomorrow for respite.
Moving on, the graphic above relates to yesterday’s post and is Tanita’s attempt at explaining their BC549 scale’s weird classifications. Apparently according to them I am pretty much average for my age except for the fact that I have large bones rating a 9.2 lbs of bone mass. I was a little surprised to see the healthy ranges for fat levels which are noted below next to the list from yesterday.
| Date | June-30-12 | July-01-12 | July-02-12 | Healthy Ranges |
| Weight | 232.6 | 231.2 | 231.2 | |
| Fat | 19.4 | 19.5 | 19.4 | Â Â 11%-22% |
| Water | 54.2 | 54.1 | 54.2 | Â Â 50%-65% |
| Muscle | 178.2 | 177 | 178.2 | Â Â Lean Mass |
| Rating | 6 | 6 | 6 | Â Â 4-6 (Higher is better) |
| BMR | 2512 | 2594 | 2511 | Â Â Calorie Req’s |
| Age | 29 | 30 | 29 | Â Â Metabolic Age |
| Bone Mass | 9.2 | 9 | 9.2 | Â Â 5.9-8.1 |
| Visceral Fat | 9 | 9 | 9 | Â Â 1-12 (out of 59!) |
I am treating this as a long term experiment so we shall see where my numbers go this summer as I try to keep my participation above 70% and try to hit that 220lb level.