April 1, 2009 Test Results (Pre Streamline Training)6'1'
192 lbs
B.P.: 139/80
WII BMI: 23.8
Chest 44"
waiste 35"
Bicep 15"
Thigh 22"
Machine Bench 257 lbs 1.5 reps.
Free weight bench 215 lbs 3 reps.
Machine Leg Press 720 lbs 6x.
Pull ups: 6x
Chin ups: 8x
Push ups: 40x
Dips 15x
Vertical Jump: 17"
Stream Line Strength Meter:
Exercise........5/13,....... 5/17.............5/21....5/25
leg press:............ 335...... .....478 .................nt............493
toe press:........... 278....... .....411..................nt............418
bench press:.......270............ 262.................274.........320Military press:... 111.............. 78.............87.........103tricep close grip:.215.............227...............237..........275bicep curl:........... 100............130...............118...........126
row: 191 oh /182 uh..... .......120/120....134/113.. 114lat pull down: 186 oh /156 uh.. 200/165..196/194...161
Abd crunch........ 50 ................90 .............nt............102
dead lift: ...........327............... 284.............287 ........305
shrug:............... 258................ 317............298.......300
End results 8-14-09:
wt: 189 lbs
Bicept 15.5
Thigh 22.25
St Bench: 327
Freeweight 215 3 reps
St Leg press 522
Machine press 720 x 10
Update 7-19-10: Here is an update on test results one year later. Weight 181 lbs. B/P 110 /70. Biceps: 16 " Chest: 45.5" Waste 36" Thigh 23". BMI: 23.5. Electronic fax analizer: 14.5%. Hope to be able to submit a photo soon.
A recent study suggest that a 7 to 10 day recovery time after a very hard workout may be ideal. LINK.
Update 4-29-2015.
Like to know 6 years later what the subject looks like? The subject is now 55 years old. He trains once a week on average. He is more concerned with health and functional strength than he is with aesthetics. His training consists mostly of static (isometric) training. His training consists of mostly free weight and body weight statics. He follows no special diet (other than I like to watch my carbs.) In today's photo he is 186 lbs. No measurements were taken. He did not cut weight or prepare for the photo. Here is the 2015 photo update:
Still have not done the initial test readings. As soon as they are available, this post will be edited.
ReplyDeleteThe photos look like the test subject is more then moderately trained. HE ALMOST LOOKS LIKE AN AFTER SHOT.
ReplyDeletePretty buff for a before photo.
ReplyDeleteWhen will see the initial numbers?
ReplyDeleteLeg press is a little surprising? Why do you think the low initial numbers on the leg press?
ReplyDeleteThighs appear out of proportion to the rest of his body. Lets see how the strength and measurements progressive. His machine leg press numbers are decent but may be the result of momentum.
ReplyDeleteP.T.
A couple of quick comments. Second test/workout will be posted tonight. Results were mostly flat. 3 to 4 days may be too short for a full body workout.
ReplyDeleteSecond, with a tensile meter measuring up to 5,000 lbs, a 9 lbs increase or decrease is probablly within the scales deviation error and will not be considered statistically significant.
Will post another profile on a promising 38 year old whose second workout after a 7 day rest showed nice gains and subjective improvement of the testee in physical appearance and endurance.
49 year old male went down on military press because he really spent his muscles on the multiple position bench press. He was flat in many of the movements and may need to either add a day of rest or split into an A B format. will continue to watch this one.
ReplyDeleteSubjectively, the subject looks the same. Some increase in what is believed to be nerve training. This is the ability to teach the muscles to fire out at a maximum effort upon command. Legs still appear behind the upper body training.
ReplyDeleteSlow but steady improvement. Seems like more well trained athletes are slower to progress.
ReplyDeleteUpdate 7-19-10: Here is an update on test results one year later. Weight 181 lbs. B/P 110 /70. Biceps: 16 " Chest: 45.5" Waste 36" Thigh 23". BMI: 23.5. Electronic fax analizer: 14.5%. Hope to be able to submit a photo soon.
ReplyDeleteA recent study suggest that a 7 to 10 day recovery time after a very hard workout may be ideal
Hello, Just thought I'd throw in (even though this hasn't been updated for a year) that I have had this machine for a few years, Ive used it on and off. Using the exact guidelines laid down by Tony Reno, along with regular hikes to keep stamina up, I have seen far greater increases and results. If you'd like I'll post more info, but I am certainly smaller than Fitness Tester, but in most cases my maxes blow his out of the water. This made me interested in a before/after test with following the guidelines closely. I'll see if I can do so.
ReplyDeleteWould love to see your data! Send it to us and we will post your data.
ReplyDeleteYou should get credit for being one of the first to test the protocol of static contraction followed by dynamic exercise. Since your articles, I have performed TSC followed by dynamic contractions.(Either with or without weight moving the extremity while opposing the movement with the opposite muscles. I do a TSC for one minute followed as soon as possible with dynamic contraction 10/10 speed. I try to do 6 to 10 reps.
ReplyDeleteBy combining TSC with dynamic contraction (movement under tension) I hit failure after 90 seconds of total exercise. The combined TSC and dynamic exercise never exceed 2 minutes per set.
When I have no way to measure the force output the TSC have to be by feel only. If I press on a scale, I feel like I get more feedback but it is not necessary.
This protocol may not be for everyone, but if you have the discipline, it is a safe time efficient method to stay fit.
Thank you!
He might look really cut at 180 lbs. For working out once a week, it looks like it has been a great return on investment.
ReplyDeleteHe looks darn good for 55! I have a whole new respect for isometrics.
ReplyDelete