Wednesday, March 25, 2009


I'm supposed to do the "progress assessments" every four weeks during the Tri Power program to measure how much stronger I'm getting. This plan is really getting the job done too. I feel much stronger, my core strength has never been better, my abs are starting to really shape up, and I can tell a big improvement in overall strength. But the proof is in the pudding. Here's the first (and only) set of numbers from 2/25:

Pushups (in 60 sec): 10
Wall Sit (sec): 30
Flex-Arm Hang: 11 seconds
Side Plank: 19 seconds
Side Plank Bent Knee: 25 seconds
Prone Plank: 20 seconds
Extensor Chain: 50 seconds
Core Strength: 30%

Now here are the numbers from last night:

Pushups: 15
Wall Sit: 49
Flex-Arm Hang: 20
Side Plank: 29
Side Plank Bent Knee: 54
Prone Plank: 35
Extensor Chain: 1:12
Core Strength: 40%

Just because the first set of numbers proved that I was weak like a little girl, I guess there was enough room to make serious improvements. So now I'm up to at least a middle school aged girl. Those numbers aren't quite so bad. Before, I couldn't do a chinup, now I can crank out 2. 15 pushups is at least respectable by Marcy's child-face-punching standards. And the core is nice and strong, I feel more balanced during the bike and run parts. Very cool.

If you have no idea what I'm talking about with Tri Power, it's just a book I found on amazon. Keep your body and your training in balance, it's the key to a sucessful season! I'll run these numbers again in four more weeks when I switch up to Phase 2 of the program.


Wes said...

Improvement is improvement, bro! That's awesome!! When I started abs with P90X, I was beyond weak. Now. I can at least hang... Keep up the good work!!

tfh said...

It's good to keep track of this kind of stuff. I don't think I'll ever be able to do a chin-up, though, and enjoy being able to legitimately blame it on being a girl.

Glaven Q. Heisenberg said...

O, man, Teh Marcy is soooo going to kick your @$$ for that!

And it might actually be a good fight to watch because, strength-wise, I'd say you two are pretty evenly matched.

Still, my money is on Teh Marcy because I'm pretty sure she would have no scruples over using a quick knee to the b@lls to gain the upper hand.

Then ... one face-punch and it's lights out for you, brother.

There are worse ways to go, I guess.

Good job on the strength training.

teacherwoman said...

As soon as things start to settle down here a bit, I hope to get started with the TriPower training... I am so excited.

Way to go!

Calyx Meredith said...

I loves me some metrics! Good progress dude!

Alisa said...

You are rockin' those moves. I really need to to "time trials" of things more often to catalogue progress.

joyRuN said...

Good idea to use metrics to measure progress on that stuff. I always focus on how it huuuuurrrrts & I just want to stop.

Christine said...

You can so do a wall sit for at least a minute....I know you can. I do 2 minutes!!!

Just messin w ya! Keep up the work:)

under my own steam said...

Rock on. You are an inspiration to all of us weak little girls. :)

Melanie said...

Great improvement! Sounds like an interesting book!

hebba said...

wow! good for you. I'm shamed with my own poor workout performance lately.

Missy said...

Good gawd a plank makes me shake and squeeze until I fart. It's baaaad. My workout partners love that part.

Mike G said...

Nice job on the side planks - those things are the worst!

Xenia said...

Congrats on the improvement. I can't even do that many girly pushups, so I'm truly impressed.

Marcy said...

Dude you're waayyy better than me! I told you, I can't even do 1!! CONGRATS on the improvement!

Amanda said...

Very nice, that's great to be able to track your improvement like that. Keep up the good work!

Adorable Girlfriend said...

Weak like a little girl? That's kind of offensive to AG, don't you think?!

This post makes me feel better about my lag behind everyone here.

Jess said...

Sweet! Nothing like seeing improvements to keep us motivated!