Routine abs and legs

I tried this routine twice this past week to make sure I would do it or better could do it.

10 minutes Stretching

Legs 12, 8, 6 reps

• Dumbbell squats
• Dumbbell dead-lifts
• Dumbbell lunges (to be added next time)

Abs 2 sets of 20 reps

• Bench lift
• Parallel bar leg raises
• Lying leg raises
• Flutter kicks
• Elbow to knee (replaced with oblique side crunches)
• Penguins
• Exercise ball
• Crunches
• Floor wipers
• Lying leg lifts (removed due to space on the mat)

Cardio stationary bike (20 minutes)
The timer works backwards from 60:00

59:30 L2 59:00 L3 58:30 L4 58:00 L5 57:30 L6 57:00 L7 56:30 L8 56:00 L9 55:30 L10 55:00 L11 54:30 L10 54:00 L9 53:30 L8 53:00 L7 52:30 L6

51:58 Sprint 51:50 Steady 51:48 Sprint 51:40 Steady 51:38 Sprint 51:30 Steady 51:28 Sprint 51:20 Steady 51:18 Sprint 51:00 Steady

50:40 L7 50:20 L8 50:00 L9 49:40 L10 49:20 L11 49:00 L10 48:40 L9 48:20 L8 48:00 L7 47:40 L6 47:20 L5 47:00 L4

46:58 Sprint 46:50 Steady 46:48 Sprint 46:40 Steady 46:38 Sprint 46:30 Steady 46:28 Sprint 46:20 Steady 46:18 Sprint 45:00 Steady 44:00 L3 42:00 L2 41:00 L1 40:00 Done

Enjoy!

Matthew

Current Stats

Here are my current stats:
Height - 167cm
Weight - 91kg
Waist - 104cm
Chest - 115cm
Upper Arm - 35cm
Thigh - 61cm

There it is.

First is to get rid of excess adipose tissue, the fat around the abdomen. To find out what my body fat percentage is, I have found a hand little formula at Wapedia-Wiki:

• Brozek formula: BF = (4.57/ρ − 4.142) × 100
• Siri formula is: BF = (4.95/ρ − 4.50) × 100

In these formulas, ρ is the body density in kg/L.
But unfortunately, I don't know how to find my density.

However there is the caliper method using various skin folds and formulas. All I need now is a caliper.

Well, thank you US Navy. They happen to have a system based on circumferences. I just have to bust out Granpop's old measuring tape and bam.

Here are the measurements:
Height - 167cm
Neck - 43cm
Abdomen - 112cm

Body fat: 32.9%

From Wikipeadia:
"According to Health Check Systems,^[2] The American Council on Exercise^[3] has categorized ranges of body fat percentages as follows:

Description	Women	Men
Essential fat	12–15%	2–5%
Athletes	16–20%	6–13%
Fitness	21–24%	14–17%
Acceptable	25–31%	18–25%
Obese	32%+	25%+

"

Oops. Oh well, I guess I am obese.

Now let the games begin!

Enjoy!

Matthew