Since I mentioned that template yesterday I thought I would give you a look at the results of someone that has been following it.
Detective X tested today you can find the previous post regarding his training and testing here.
I thought I would put up all his results…he’s been training with me for 2 months so he tested 3 times.
Testing Session 1
Weight: 105.3kg
Skinfolds:
Bicep – 9
Tricep – 13
Subscapular – 19
Suprailliac – 18
Mid Axilla – 18
Abdomen – 31
Thigh – 17
Calf – 14
Total = 139mm
Bench – 80kg
Pull Ups – 4 reps
Push Ups – 35 reps
Inverted Rows – 8 reps
Trap Bar Deadlift – Not done
6×30/30 Rowing Test:
Row 1 – 173
Row 2 – 161
Row 3 – 152
Row 4 – 143
Row 5 – 130
Row 6 – 127
Total = 886m
Testing Session 2
Weight: 104.9kg
Skinfolds:
Bicep – 7 down 2mm
Tricep – 12 down 1mm
Subscapular – 17 down 2mm
Suprailliac -13 down 5mm
Mid Axilla – 16 down 2mm
Abdomen – 23 down 8mm
Thigh – 13 down 4mm
Calf – 12 down 2mm
Total = 113mm down 26mm
Really pleased with this…anyone who has seen Detective X training will know why he’s improved so much…he has gone at it hard every session…this is what happens when you clean up your diet and work your arse off.
Bench – 95kg up 15kg
Pull Ups – 6 reps up 2 reps
Push Ups – 43 reps up 8 reps
Inverted Rows – 19 reps up 11 reps
Trap Bar Deadlift – 120kg (he has had a knee issue…we are just nursing this back to full power.)
6×30/30 Rowing Test:
Row 1 – 181 up 8m
Row 2 – 171 up 10m
Row 3 – 159 up 7m
Row 4 – 154 up 11m
Row 5 – 154 up 24m
Row 6 – 154 up 27m
Total = 973m up 87m
Testing Session 3 – This was this afternoon.
Weight: 103.1kg
Skinfolds:
Bicep – 6
Tricep – 8
Subscapular – 15
Suprailliac -12
Mid Axilla – 13
Abdomen – 18
Thigh – 12
Calf – 11
Total = 95mm
So he’s down 44mm in total in 2 months. I am really happy with that…not as happy as he is…and certainly no where near as happy as the tailor that has been altering all his clothes is.
Bench – 100kg up 20kg on his first test.
Pull Ups – 8 reps up 4 reps on his first test.
Push Ups – 45 reps up 10 reps on his first test.
Inverted Rows – 26 reps up 18 reps on his first test.
Trap Bar Deadlift – 140kg he pulled this easy…we are still working on sorting his knees out…this was no where near max.
6×30/30 Rowing Test:
Row 1 – 186 up 13m
Row 2 – 175 up 14m
Row 3 – 171 up 19m
Row 4 – 163 up 20m
Row 5 – 163 up 33m
Row 6 – 161 up 34m
Total = 1019m up 133m
This is a massive improvement…if you want to know how big an improvement it is go and have a try yourself and see how you do…scoring over 185m on your 1st effort and totalling over 1000m for your total takes a bit of doing.
You’ll be amazed what happens when you come in and do what your told. Detective X is not a novice trainer….he’s been going to the gym regularly for a long, long time doing what most people do….a bit of this and a bit of that. I would like to see anyone argue that he hasn’t got a good return on his €210 investment in some proper coaching?
