Leg Day
Leg Day and Measurements
I was checked for body fat % with this machine today. It had two modes.
Normal Measurement: 18.1%
Athlete Measurement: 15.3%
To determine which one, there is an equation that is based on intensity of exercises and frequency.
Running 5 times a week for 30 minutes.
FIT Index= Frequency x Intensity x Time
75 = 5 x 5 x 3
FIT Index > 60, ATHLETE mode
I typically run 3-5 times a week, hit two spin classes and lift weights for an hour every other day.
I’m probably more in the athlete mode side of things.
So, 15% body fat. Check again in six months.
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Barbell Squat +312 pts
- 160 lb x 5 reps (+78 pts)
- 160 lb x 5 reps (+78 pts)
- 160 lb x 5 reps (+78 pts)
- 160 lb x 5 reps (+78 pts)
-
Dips - Chest Version +54 pts
- 5 reps (+27 pts)
- 5 reps (+27 pts)
-
Dips - Triceps Version +52 pts
- 8 reps (+52 pts)
-
Leg Extensions +54 pts
- 130 lb x 10 reps (+18 pts)
- 130 lb x 10 reps (+18 pts)
- 130 lb x 10 reps (+18 pts)
-
Seated Leg Curl +54 pts
- 130 lb x 10 reps (+18 pts)
- 130 lb x 10 reps (+18 pts)
- 130 lb x 10 reps (+18 pts)
-
Leg Press +123 pts
- 370 lb x 5 reps (+41 pts)
- 370 lb x 5 reps (+41 pts)
- 370 lb x 5 reps (+41 pts)
-
Rowing (machine) +118 pts
- 0:04:00 || 1013 m || 2:00 split || 160 bpm (+118 pts)
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Chin-Up +57 pts
- 4 reps (+27 pts)
- 3 reps (+19 pts)
- 2 reps (+11 pts)
