Fitness Testing – the results are in!

On Tuesday I had my “quarterly” fitness test with Devin (quarterly is in quotes because my last one was in September but usually we’re pretty consistant with them) And the results are in! My body fat dropped slightly (which is great, and I wouldn’t have wanted it to drop anymore as it’s already very low) and I’m at my goal weight so all is well there! Measurements were all great…so then it was on to the physical stuff.

The highlights:

12 minute run: 1.66 miles (average speed was 8.3) last fit test: 1.57 miles/7.9 speed, first ever fit test: 0.89 miles/4.5 speed
Lat pull down: 50 pound weight, 11.5 reps, last fit test: 50 pounds/12 reps, first ever fit test: 42.5 pounds/8 reps
Squats: 25 pound weight/40 reps, last fit test: 25 pound weight/30 reps, first fit test 20 pound weight/15 reps
Bench Press: 65 pound weight/17 reps, last fit test: 65 pound weight/14 reps, first fit test: 65 pound weight, 12 reps
Sit ups: 41 in 1 minute, last fit test: 42 in 1 minute, first fit test: 28 in one minute

So I improved on my run, squats, bench press, weight, measurements and bodyfat %. I stayed pretty much the same on the lat pull down and did one less sit up. I can’t compare the push ups because on my previous tests I did “girl push-ups” and this time we switched it up to doing them on a bar which is significantly more difficult, so while the reps went down the difficulty factor went way up.

I was surprised not to improve on the lat pull downs – with all the work I’ve been doing on pull-ups I thought that would be better (although Devin tells me my FORM was better so I suppose that’s something anyway). The sit-ups were also a surprise. I’ve been doing sit-ups on an incline bench while holding a 20 pound weight so I thought FOR SURE regular sit-ups would have improved. Not so much. hmmmm.

As for the run, it improved but I think I can do better. I ran as hard as I could on that day, at that time, but I think on another day I could have pushed it harder. Something to aim for next time!

Overall I’m quite pleased with the results and the benchmarks I now have set.

Tonight it’s off for an upper body workout!