View Full Version : Got my fitness test
Shellywoozle
27-01-09, 06:08 PM
Woo hoo after almost 18 months off active duty, I have my fitness test on 26 Feb and am all excited.
How sad :confused:
Finally all fixed, gym every day for me to get my muscle back!!
So I have 4 weeks to be able to push and pull 40kg, what are the best exercises to do?
Doing bench press, chest press, lat pull downs, rev lat pull downs, free weights. Works gym is not that great but it'll do for now.
kwak zzr
27-01-09, 06:11 PM
WELL DONE YOU!!! you'll soon be catching bad guys! mmm dunno if thats a good thing or bad lol :)
missyburd
27-01-09, 06:41 PM
Congrats Shell, get those muscles working! You'll be back on the beat in no time :-D
Bluepete
27-01-09, 06:44 PM
Good luck babe!
Pete
Shellywoozle
27-01-09, 08:03 PM
Thanx guys :)
Free weights are better than machines, as they work you're usual muscles, but also use other muscle groups for balancing, hence giving you a better workout.
Easiest way, eat high protien food, dont train the same muscle group 2 days in a row, and dont forgot to work you're legs and core.
Not sure if you knew that all already though, just the basics, from when i wasnt a fat bar steward.
Good Luck Shelly, then you can go out beating up crims again. Do they have a test that gauges your ability to shove a scrote down the station steps?
yorkie_chris
27-01-09, 08:26 PM
Don't they have tazers for that these days?
Good Luck!
Do you need to do some running too?
Shellywoozle
27-01-09, 08:36 PM
Good Luck Shelly, then you can go out beating up crims again. Do they have a test that gauges your ability to shove a scrote down the station steps?
:rolleyes: no but if they did I am sure I would pass :)
Free weights are better than machines, as they work you're usual muscles, but also use other muscle groups for balancing, hence giving you a better workout.
Easiest way, eat high protien food, dont train the same muscle group 2 days in a row, and dont forgot to work you're legs and core.
Not sure if you knew that all already though, just the basics, from when i wasnt a fat bar steward.
Thanks free weights it is then LOL. I am doing a bit of everything just hope I can build up in 4 weeks.
Good Luck!
Do you need to do some running too?
I am doing running, cross trainer, stepper and bike also, oh and rower but my main focus is my arm strength. Run with the dog too..... well he pulls me lol
Don't they have tazers for that these days?
They don't let me loose with a taser, bad enuf with handcuffs and baton :smt072
missyburd
27-01-09, 08:38 PM
They don't let me loose with a taser, bad enuf with handcuffs and baton :smt077[:batman::smt079
corrected for you :mrgreen:
kwak zzr
27-01-09, 08:38 PM
mmm tazer!!! get one get one i wanna play!
Shellywoozle
27-01-09, 08:39 PM
:smt077[:batman::smt079 have I got a bad reputation on here or wat?
kwak zzr
27-01-09, 08:41 PM
yes :)
missyburd
27-01-09, 08:41 PM
:smt077[:batman::smt079 have I got a bad reputation on here or wat?
Shell? Bad rep? Nah don't be daft! :mrgreen:
Shellywoozle
27-01-09, 08:43 PM
Shell? Bad rep? Nah don't be daft! :mrgreen:
yes :)
:smt019:smt019:smt019:smt019:smt019:smt019
appollo1
27-01-09, 08:43 PM
Woo hoo after almost 18 months off active duty, I have my fitness test on 26 Feb and am all excited.
How sad :confused:
Finally all fixed, gym every day for me to get my muscle back!!
So I have 4 weeks to be able to push and pull 40kg, what are the best exercises to do?
Doing bench press, chest press, lat pull downs, rev lat pull downs, free weights. Works gym is not that great but it'll do for now.
About bloomin time as well Shelly. Glad to hear you are going back on active duty to catch the bad guys. I'll feel so much safer when visiting the in-laws!!!!
kwak zzr
27-01-09, 08:45 PM
yayyy my area will be a safer place when woozles on duty!!!
Shellywoozle
27-01-09, 08:46 PM
About bloomin time as well Shelly. Glad to hear you are going back on active duty to catch the bad guys. I'll feel so much safer when visiting the in-laws!!!!
Aww thank you hun, and you're always welcome at mine when you're at the in-laws.
missyburd
27-01-09, 09:21 PM
:smt019:smt019:smt019:smt019:smt019:smt019
only messing :-D
davepreston
27-01-09, 09:26 PM
not being funny but have you tried pushing your bike up and down the street the wheels will help and keep the side stand down of course (this is also good practice if you buy a honda lol)
joshmac
27-01-09, 09:43 PM
not being funny but have you tried pushing your bike up and down the street the wheels will help and keep the side stand down of course (this is also good practice if you buy a honda lol)
It won't matter if you put the sidestand up if you get a H***a :p;)
Great news Shell, bet you can't wait to get back to active duty :cool:
Free weights are better than machines, as they work you're usual muscles, but also use other muscle groups for balancing, hence giving you a better workout.
Agree!
The machines in a typical gym will only target certain muscles, and you would need to quite a long rotation of machines to get the same effect that free weights would give you.
Free weights will work your target muscles whilst also working supportive muscles as you don't have a machine "taking the strain" so to speak!
Good luck on the test!
the_runt69
27-01-09, 11:20 PM
They don't let me loose with a taser, bad enuf with handcuffs and baton :smt072
OHHHHHHHHHHH
Good luck Shell, Hope it turns out OK for you
Woo hoo after almost 18 months off active duty, I have my fitness test on 26 Feb and am all excited.
How sad :confused:
Finally all fixed, gym every day for me to get my muscle back!!
So I have 4 weeks to be able to push and pull 40kg, what are the best exercises to do?
Doing bench press, chest press, lat pull downs, rev lat pull downs, free weights. Works gym is not that great but it'll do for now.
sounds about right, although every day is too much, you need time to rest
dont you need to be able to run or anything?
Wohoo Shell! About time, some good news at last!
dont you need to be able to run or anything?
Breadboy, read the thread. FSS....
joshmac
27-01-09, 11:31 PM
Wohoo Shell! About time, some good news at last!
Breadboy, read the thread. FSS....
:lol:
Wohoo Shell! About time, some good news at last!
Breadboy, read the thread. FSS....
:confused:
your point is?
:confused:
your point is?
I am doing running, cross trainer, stepper and bike also, oh and rower but my main focus is my arm strength. Run with the dog too..... well he pulls me lol
Would you like a picture too? :lol: Only yankin yer chain fella.
Would you like a picture too? :lol: Only yankin yer chain fella.
is it a nakid picture?
anywho, i only read the 1st post, if all the info is not in the OP its not my fault
and
how far do you have to pull/push 40kg?
is it just one rep, or have tou got to push it all day long?
and what is this fitnees test you speak of for? is it the bleep test?
and what is the test for? police, prison gaurd, army?
metalmonkey
28-01-09, 12:01 AM
Best of Luck.
But it really isn't too hard, its been a while since I did mine I'm not the biggest of people. I need to get back training, but mine was a mix of free weights, carido, swimming and martial arts. I ran about 12.1 (can't remeber the exact figure, I wasn't paying too much attention) on the beep test with a ripped tendon in my hip.
The job fitness is so easy 4.5 on the beep test anyone can make that.
Dappa D
28-01-09, 01:26 PM
good luck hun
Shellywoozle
12-02-09, 08:06 PM
Ahhh so been training for 2 weeks just over, chest press started at a rubbish 5 kg, worked up to 20 - 25kg but I just don't seem to be increasing anymore.
My shoulder isn't building up, my arms are getting defined and buidling muscle but I still have big dents in the rear of my shoulder. Shoulder press kills but I am managing 15kg, not much but better than when I started.
I am panicking now as I have 2 weeks to be able to push/pull 40kg. What else can I do? On one of these things ..........
http://images.google.co.uk/url?source=imgres&ct=tbn&q=http://www.hp-x.com/acatalog/dyno.jpg&usg=AFQjCNFbwRi7U67U3k_amOoiFNIi5sZ6oQ
I don't need to do the bleep test as my injury was arm related, I have to do the grip test, although it is not part of the fitness test now :(
Hovis - I have to do the push/pull on a dyno machine, 8 reps but the first 3 are dummy counts and the score is an average of the next 5.
can you test yourself on the dyno machine now to see where you are at?
or can you do 8 reps @ 40kg on bench press and seated row?
i would not worry about shoulders that much,
stick to
bench press for chest (push)
seat row/lat pull down for back (pull)
what reps are you doing?
why arnt you increasing?
up the weight and drop the reps
Shellywoozle
12-02-09, 08:23 PM
The dyno machine used to be at HQ with easy access, they have now moved it to a sports centre in the middle of nowhere so I can't even sneak a go like I used to. Got a 45 mile round trip to take my fitness test now LOL
I use the works gym and there is a chest press but not a seat row machine. I am doing lat pull down.
Chest press 20-25kg 3 x 10 reps
Lat pull down 30kg 3 x 10 reps
Worried I wont be able to manage the dyno machine, it's all on air flow and resistance and measures the force you push ... wasn't easy the first time round, just about passed so with my none use of muscles for 17 months and 2 weeks of training I am being over ambitious I think.
:( every one is expecting me back on shift so if I fail it will be hawled into the office for Shell, they forget I not used muscles for 17 months and they wasted away.
Shellywoozle
12-02-09, 08:24 PM
why arnt you increasing?
up the weight and drop the reps
Don't know why I not increasing, arm won't push much more and I am stuck on 25kg
OK I will try drop the reps and up weights, maybe I am trying too hard LOL
how often are you doing it?
try 3 sets 6-8 reps
Shellywoozle
12-02-09, 08:35 PM
how often are you doing it?
try 3 sets 6-8 reps
Every other day ! Thanks hun
Every other day ! Thanks hun
i would say try 3 sets 6-8 reps and have 2 days off in between.
a bit of protien afterwards would'nt do any harm
Shellywoozle
12-02-09, 08:41 PM
a bit of protien afterwards would'nt do any harm
But I don't see the boyfriend that often :-D:mrgreen:
It sounds like youre doing fine mate. A friend of mine has just transferred from here...West Mids... to Staffs,, and he managed to complete the fitness test and said that it wasnt as bad as the write up. If your training regularly across the main muscle groups then the main thing to remember is not to stress out on the day, because it wont be your muscle that lets you down, your breathing will do more damage...(or should that be lack of breath,,but I guess you see what I mean...???)
Shellywoozle
12-02-09, 08:45 PM
Thank PJinUK. The men seem to be OK on the push and pull tets, they seemed to push 70 upwards and the girls all struggled. I know there is a knack on the dyno machines and that is alot of it. Fingers crossed that I pull it off.
Do you know where your friend has transferred to in Staffs?
But I don't see the boyfriend that often :-D:mrgreen:
oh dear...........
and i though you were a "nice" girl
i would be willing to help out, ;)
Yes, I think he has gone NHT in Lichfield, although his move is so recent I dont think he has actually landed yet, sort of burning leave between leaving the team here and landing across the A5 Border,,
Shellywoozle
12-02-09, 08:54 PM
oh dear...........
and i though you were a "nice" girl
i would be willing to help out, ;)
Me nice ???? Ohhh have you not worked me out yet Hovis LOL
Nahhh I am nice, all settled down and a good girl now I have me man :rolleyes: honest !
Shellywoozle
12-02-09, 08:55 PM
Yes, I think he has gone NHT in Lichfield, although his move is so recent I dont think he has actually landed yet, sort of burning leave between leaving the team here and landing across the A5 Border,,
Ah not far from me then, he will have to come to say hello - tell him to go to Cannock for an experience LOL
Me nice ???? Ohhh have you not worked me out yet Hovis LOL
Nahhh I am nice, all settled down and a good girl now I have me man :rolleyes: honest !
oh well................ the offer is there;)
Shellywoozle
12-02-09, 09:00 PM
oh well................ the offer is there;)
Thanks Hovis, you would be a good stand in :D I will remember your generous offer on the next ride out when I leave him at home
Shelly, the knack with the dyno machines is to watch the counter when it times down between sets and follow that to the millisecond. Its like on an exercise bike when you pedal like f*** and stop for a brief second its easy to get the pace again but if you stop for 5-6 seconds you have to pedal harder so using more force. What I am trying to say (sponsored by Glenmorangie) is that once you get the dyno spinning you have to push/pull harder to get the good results because its not about the dyno speed its about the force you put on it, so slow down and give yourself more time between push/pulls, its not like a bench press where the weight is the same every push no matter what gap in between.
If you can bench press 25kgs, which I think is what I read, then I reckon you'll be more than ok on the dyno.
Best of luck though.
:)
Shellywoozle
17-02-09, 05:54 PM
why arnt you increasing?
Hovis you little star, weights are going up and reps down :smt008 thanks hun x
kwak zzr
17-02-09, 06:17 PM
you'll be ok hun, ur a star you'll do it :) no pressure now :)
Milky Bar Kid
17-02-09, 07:22 PM
Shelly - speaking from experience dyno is EASY! I pushed 58kg the last time i did it - u'll do it no bother!
kwak zzr
17-02-09, 07:53 PM
shes just recovering from a bust shoulder.
Shellywoozle
17-02-09, 08:05 PM
I am indeed, as Kwak says I not used my right arm in 18 months and have muscle wastage to both arms, I infact am a big wimp and pushing 30kg is very very painful, I have 10kg more to push by next Thurs.
I am gonna give it my best shot
Milky Bar Kid
17-02-09, 08:07 PM
Hopefully ur determination and adrenaline will give you the extra bit u need. Sorry, didnt know u had bust ur shoulder
I take it u have used the dyno before - all about the timing.
Shellywoozle
17-02-09, 08:35 PM
Hopefully ur determination and adrenaline will give you the extra bit u need. Sorry, didnt know u had bust ur shoulder
I take it u have used the dyno before - all about the timing.
Yes I had to pass the push and pull 5 years ago, not done it since and know its majority technique, only got one chance so hope I get it right first time.
Thanks for ya advice hun :)
Milky Bar Kid
17-02-09, 08:39 PM
When do you do it?
Shellywoozle
17-02-09, 08:43 PM
When do you do it?
Next Thurs 26th .... if I pass I will be out on the beer that night :)
Next Thurs 26th .... if I pass I will be out on the beer that night :)
Good luck Shell. Will Vodka be involved too when you pass? :-D
joshmac
17-02-09, 09:09 PM
Nah, bad move.. Vodka and beer makes you queer.
Meh! Go for it :lol:
Shellywoozle
17-02-09, 09:10 PM
Good luck Shell. Will Vodka be involved too when you pass? :-D
http://www.zanarkand.co.uk/ww/14.PNG
OH YESSSSSS
kwak zzr
17-02-09, 09:14 PM
shellywoozle and vodka narrr surely not :)
Milky Bar Kid
17-02-09, 11:11 PM
cant beat the vodka! I'll have one or two for u when u pass!! lol, any excuse!
Woo hoo after almost 18 months off active duty, I have my fitness test on 26 Feb and am all excited.
How sad :confused:
Finally all fixed, gym every day for me to get my muscle back!!
So I have 4 weeks to be able to push and pull 40kg, what are the best exercises to do?
Doing bench press, chest press, lat pull downs, rev lat pull downs, free weights. Works gym is not that great but it'll do for now.
I wouldnt do reverse lat pull downs, but the rest are fine and throw some wide grip pull ups in there as they will build your back up in no time.
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