summary

Luke Werkhoven, 2/19--2009 #’s

Resting Heart Rate= 60-64bpm
Max recorded HR= 184bpm
Max estimated HR 220-age= 186bpm

Body Comp:
Weight= 194-202.5
Body Fat by Tantia electronic scale @203#= 16%
By estimate- waist minus wrist diameter tabular method @198# = 8%
Height= 6’3” waist= 32.5”@ navel, 35” inseam
BMI= 24.4-25.2

Strength:
1 rep Max:
Back Squat= 302 Bench Press= 211 Dead Lift= 340

Power/endurance:
Push ups max= 41 Sit ups in 2 min= 85 Pull ups (kipping)= 24
Pull ups (dead hang)= 14

Running Speed/Endurance:
400m= 1:15 800m= 2:57 1mile= 6:41 3mile run= 27:42 9:12/mi.avg pace

Orthopedic Injuries:
Left Femur fracture 3 surgical corrections 1991-1992
Right ACL-1998 hamstring autograft, 2006, Jan 2007 allograft double loop tibialis tendon bioabsorbable screw and fixation pin
Feb 2001 right sacroiliac joint trauma- hematoma, adhesions-chronic
Strains/sprains wrist/ankle/shoulder/neck @worst a week on crutches in 1996

Goals:
Establish Lean Mass, VO2Max, Lactate Threshold
Programming to maximize above
Maintain weight to October ’09 learn to swim and run more efficiently
Open Water swim to 1K
Increase lean body mass
Increase absolute strength
Increase Power/Endurance esp. max push ups/Max Bench Press
Increase Speed in 1 mile and 3 mile times.
Improve OHS, Learn Snatch
Establish Olympic Lift Maxes
Learn gymnastic ring “Muscle-up”
Three-Peat State of Cal. Clydesdale MTB Championships
- Carp. Triathlon –
Stay Injury free





199.5 after breakfast, little sore in shoulders after max pull ups last night.
ate a lot of nuts.
3.5 eggs, sweet pepper, green onion, milk/coffee breakfast
SCD Cobb -cheese + avo lunch
3 coffee, 1/4 donut.