Which calculator do u use to figure out the BF% ?

the one on Arnels site is good, but still wondering if there is not one that is easier to measure...

cos the hips and waist used to change from one measurement to the other and not because I was losing any weight... just measured to tight, then too loose, so i have no clue what my proper BF is.

I have a scale that figures it out with the age, height and weight, and there it says 21 % I think... but not sure how reliable that scale is and how able it is to figure out the correct BF% !

Been a little while since i posted here so i thought i better update.

I will be repeating week 2 this week - not because i didnt complete it last week or anything like that, i am repeating to get in line with the competition dates, and plus i really HATE dive bomber push-ups so i want to do another week of them

The competition at the weekend was a disaster for my team. My events were really good getting a few 3rd places and good points for the team. But the rest of the swimmers were very unfit from the time off. Our team was in 4th (out of 5 teams) all the way until the final set of relays when you moved to 5th by ONE POINT!!!! That really pissed me off! I shouldn't really complain, we haven't trained and still nearly beat a team who had been. Thats Round 1 over, Round 2 is in mid february - this time we will be fit and ready to kick arse!

I have finally been able to sort out my before pictures:



Not the best pictures in the world but its weeks to late to take more lol.

Loving the workout so far! And an added bonus the pool is now open again! Things are looking up.

Sean

Way to go, Sean.. Looks good!

Who cares about the competition, man, you hadn't been training.. You're definitely going to surprise them in feb, when you're all back in shape.. They won't even know what hit'em..

Keep it up, bro'..!

Third placing with no training must be a good result on a personal level, just think what you can do now the pool is open again. The rest of the team just need to follow your lead.

Just do it
Pete

Thanks guys.

There are two members of my team that are nut jobs in gym and pool. One of them is me. We have discussed setting up land training for the rest of the club following our sort of rules but they are so undisaplined that we doubt it would work. Meh, might try anyway.

Hopefully get a chance to get end of week 2 pics this weekend.

Sean

A little late but oh well

You've been doing an excelent job with your body man! Keep things up.

"...i really HATE dive bomber push-ups so i want to do another week of them..."
LOL! If someone out of this forums reads that they will go "This guys is crazy..." but i understand exactly what you mean

About the swiming well Pete is right, 3rd place is nice and you havent even been training. Now that its open do your thing! Im absolutly sure by the time you get your game together again, they will be

Keep it up man!

Go Sean GO!!

hahahah, i can see people asking me "Can i go crazy too? Please ?"

The pool is open and i had my first proper training session since before christmas. Those will be 2 hours of my life i will never regret!

My coach allowed me to do quite a lot of breaststroke, so i was happy - and also very tired from pushing myself to try and keep up with the guys doing freestyle while doing breaststroke!

I am not sure how many people here have ever got the feeling when all your body aches - because swimming is a full body exercise every muscle was throbbing, my chest was tight, and all i could do was sit there lifeless on the way home. AMAZING!!!!! Damn i have missed swimming so much!

Week 2 is nearly over, i have one more resistance session to go which i will do saturday and then pictures will also be taken and base line stats done as well. Can wait to see the results.

Sean

I thought i better do regular updates (whoops) as i haven't actually talked much about training.

Here we go:

Just finished Week 3 Workout 1; the ache in my chest is unreal, a mixture of the shoulder press, bicep curls and chest press really took it toll. I did 3 sets of all the exercises, although i slightly changed the last few supersets so instead i did:

Band Squat: 3x20
Band chest Press: 3x20

Band Lunges: 3x20
Band Row: 3x20

Band Shoulder Press: 3x20
Band Bicep Curls: 3x20

Standing Rotations: 3x20
Ab-rollouts: 3x15

Leg raises will ball: 2x10
Leg raises: 2x as long as possible

I am loving these supersets! Mainly the shoulder press/bicep curl. As you might know i do not do the interval training - my swimming covers that so i will be swimming tomorrow night.

I didnt manage to take photos last weekend or do the baseline stats so i will do them at the end of week 4 instead (then week 8, 12, and 16).

I am happy with the progress so far - i am feeling a lot stronger and looking leaner as well. I am going up to Scotland near the end of Feb so gotta look good for that - more inspiration to work hard!

I am also going to add that i am very impressed with everyones progress so far! You guys never fail to amaze me! Keep on working hard and we will shock the world after 16 weeks!

Sean

I dont know about anyone else but i am feeling extra sore today - that 300 workout is still haunting me!!! I supose it didn't help trying to do Tabata Thrusters less that an hour after...hmmmm. (yes i said trying, did about 3 rounds and had nothing left!)

Dreading the 2 hour swim session tonight, but at least i know i will sleep well! Also looking forward to Week 3 session 2 tomorrow morning.

Looking ahead - there will only be 13 weeks to go soon! Doesn't time fly when you kicking arse?

Sean

Thats another swim session out the way. I turned up stiff and sore from yesterday and managed to last 1h30mins out of a 2hour session. To be fair in the 1h30 i was working very very hard. Got Week 3 session 2 tomorrow morning which i am looking forward to. Really enjoying Week 3 for some reason.

Keep on workng hard guys!!

Evening guys! I am absolutly shattered - got less than 3 hours sleep last night and i have just finished week 4 session 1!!!

It was one of those you love to hate it sessions, I have found a new nemisis - worse than dive bomber push-ups - it is the Ball Push-ups! My arms would not stop shaking!!! All i am looking forward to now is the last session of week 4 when i have nailed them completely!!!

I did 4 sets through the following circuit:

Ball Push-ups (Total number done: 55 - see told you i suck!)
Ball Squat (Total number done: 97)
Seated Band Row (Total number done: 147)
Hip Bridge (Total number done: 146)
Side Lateral Raise (Total number done: 88 )
Tricep Ext. (Total Number done: 108)
Ball Crunch (Total number done: 236)
Leg Raises (Total number done: 170)

I was going to try the Tabata Thrusters after this but i am soooooo damn tired and still need to do more studyng. *Sigh*

I took a few pics while at my dads, i think i may post them if i manage to find my bluetooth dongle.

Keep on working hard guys!!!!

Sean

Nice man! Way to kick week4's ass!
Dont worry about ball pushups, we all have weak points. By friday you will be doing them like nothing.

Thanks for the early review. I'll be doing my week4day1 in a few hours and its nice to know what ill be facing