Challenge Test Results (starting point)
Wednesday, August 15, 2012
I promised to post my Performance Challenge Test Results so here they are! Hopefully this will keep me accountable for showing lots of improvement in three months!
Hydrostatic Body Fat Test:
Body Fat = 28.2% (43.3 lbs)
Lean Mass = 56.7% (110.4 lbs)
I'm actually a little disappointed that this is pretty close to what the BMI chart says but I shouldn't be surprised, because I don't really have more muscle than average. I hope to change that a bit. My goal is to lose 12 pounds and/or 5% body fat during the challenge. This will put me in the healthy range. I don't want to say that they both have to happen because I have no idea how my body will react to such long term training, but that's what I'm striving for.
Total Max Lift Test:
Back Squat- 115 lbs
Deadlift- 155 lbs
Shoulder Press- 55 lbs
I'm both happy and less than pleased with these results. Since it was my first time doing them, I'm happy (particularly with the squat and deadlift). I see lots of room for improvement as well though (ahem, shoulder press!) So, I'm ok with these numbers to start with, but I'm going to work on incorporating more strength into my routines and I'm going to start using barbells regularly (well, more than before)
I feel pretty much the same way as above. Since this type of work out is new, and I don't do much with speed, I'm ok for now but would like to see a lot of improvement here as well. I had to do the singles because I couldn't even do one double under!
Now this one I'm actually pretty excited about! From a girl who never used to run and has been working on it pretty regularly for a few months, I see a lot of improvements already made. I ran almost the entire time, stopping for a minute or so every ten minutes. I'm pleased with my increased endurance and now I just need to work on speed. I'm a couple of days away from finishing the C25K program and I might do it again with a focus on speed (using the distance instead of time feature). In fact, while I was running, I checked my time at 5K and it was a new personal record!! 32:40 (old 33:14). So now I know I can run a little faster, I will set the bar even higher for the race on Friday.
I'm doing pretty good on logging everything for the challenge, including food on days I don't track calories, which is a huge thing for me. I never used to track and I can see that it does force me to think about my choices a little more. I'm still not to the point of making good ones regularly, but I think I'm on the path. Food and drink is certainly my downfall at the moment.