2007 Report Card

Report card for 2007.

Physical Measurements

Weight

779/10 kg

721/2 kg [-52/5 kg]

841/2 kg [+63/5 kg]

Strength Training

Weights

Squat with Barbell

For 20 reps:		621/2 kg		100 kg [+371/2 kg]		723/4 kg [+101/4 kg]
For 5 reps:		75 kg		1171/2 kg [+421/2 kg]		89 kg [+14 kg]

Front Squat with Barbell

For 20 reps:		483/4 kg		671/2 kg [+183/4 kg]		45 kg [-33/4 kg]
For 5 reps:		611/4 kg		821/2 kg [+211/4 kg]		53 kg [-81/4 kg]

Dropped when I stopped doing a split programme.

Parallel Grip Deadlift with Shrug Bar

For 20 reps:		671/2 kg		110 kg [+421/2 kg]		72 kg [+41/2 kg]
For 5 reps:		85 kg		130 kg [+45 kg]		91 kg [+6 kg]

Bent-Leg Deadlift with Barbell

For 20 reps:		55 kg		821/2 kg [+271/2 kg]		59 kg [+4 kg]
For 5 reps:		65 kg		971/2 kg [+321/2 kg]		75 kg [+10 kg]

Dropped when I stopped doing a split programme.

Bench Press with Barbell

For 15 reps:		37 kg		55 kg [+18 kg]		403/4 kg [+33/4 kg]
For 5 reps:		43 kg		65 kg [+22 kg]		461/4 kg [+31/4 kg]

Dropped when it annoyed my shoulder.

Seated Overhead Press with Barbell

For 15 reps:		25 kg		321/2 kg [+71/2 kg]		28 kg [+3 kg]
For 5 reps:		30 kg		40 kg [+10 kg]		35 kg [+5 kg]

Dip with Machine Assist

For 15 reps:		-233/4 kg		-21/2 kg [+211/4 kg]		-13 kg [+103/4 kg]
For 5 reps:		-83/4 kg		121/2 kg [+211/4 kg]		-10 kg [-11/4 kg]

Actually doing bodyweight plus a smidge, and with 10 kg for five reps.

Dumbbell Raises with Dumbbells

For 15 reps:		20 kg		271/2 kg [+71/2 kg]		211/4 kg [+11/4 kg]
For 5 reps:		221/2 kg		35 kg [+121/2 kg]		261/4 kg [+33/4 kg]

Dropped when I stopped doing a split programme.

Reverse-Grip Pull Down with Overhead Cable

For 15 reps:		35 kg		571/2 kg [+221/2 kg]		461/4 kg [+111/4 kg]
For 5 reps:		45 kg		70 kg [+25 kg]		461/4 kg [+11/4 kg]

Stopped doing these on a regular basis when I stopped doing a split programme.

Chin with Machine Assist

For 15 reps:		-321/2 kg		-10 kg [+221/2 kg]		-28 kg [+41/2 kg]
For 5 reps:		-211/4 kg		5 kg [+261/4 kg]		-13 kg [+81/4 kg]

Seated Row with Low Cable

For 15 reps:		433/4 kg		621/2 kg [+183/4 kg]		473/4 kg [+4 kg]
For 5 reps:		561/4 kg		771/2 kg [+211/4 kg]		63 kg [+63/4 kg]

Bicep Curl with Ezi-Curl Bar

For 15 reps:		171/2 kg		25 kg [+71/2 kg]		201/2 kg [+3 kg]
For 5 reps:		221/2 kg		321/2 kg [+10 kg]		251/2 kg [+3 kg]

Changed to a flat bar.

Tricep Pushdown with Overhead Cable

For 15 reps:		211/4 kg		30 kg [+83/4 kg]		221/2 kg [+11/4 kg]
For 5 reps:		233/4 kg		35 kg [+111/4 kg]		261/2 kg [+23/4 kg]

Changed to my home gym, where the cables don’t run as freely.

Single Leg Standing Calf Raise with Dumbbell

For 15 reps:		13 kg		221/2 kg [+91/2 kg]		161/2 kg [+31/2 kg]
For 5 reps:		30 kg		521/2 kg [+221/2 kg]		453/4 kg [+153/4 kg]

Standing Calf Raise with Barbell

For 15 reps:		90 kg		80 kg [-10 kg]		81 kg [-9 kg]
For 5 reps:		115 kg		100 kg [-15 kg]		120 kg [+5 kg]

Dropped when I stopped doing a split programme.

Kneeling Crunches with Overhead Cable

For 15 reps:		30 kg		371/2 kg [+71/2 kg]		33 kg [+3 kg]
For 5 reps:		333/4 kg		45 kg [+111/4 kg]		36 kg [+21/4 kg]

Side Bend with Low Cable

For 15 reps:		35 kg		521/2 kg [+171/2 kg]		361/4 kg [+11/4 kg]
For 5 reps:		45 kg		671/2 kg [+221/2 kg]		443/4 kg [-1/4 kg]

Partial Stiff-Legged Deadlift with Barbell

For 15 reps:		633/4 kg		921/2 kg [+283/4 kg]		611/4 kg [-21/2 kg]
For 5 reps:		821/2 kg		1121/2 kg [+30 kg]		731/4 kg [-91/4 kg]

This years goals were a total wipeout. Four things combined to blow them away (from least to most impact):

• Bench presses began to hurt my left shoulder (something was being impinged in there—oddly overhead pressing is not a problem), so I was forced to stop doing them.
• I left Fitness First, and so lost access to some specialized equipment (dip/chin assist, ezi-bar).
• I reverted from a two-day upper/lower split to full body workouts, which required me to drop some exercises (four workouts became two, so something had to give). You can’t reach a goal when you’re no longer working towards it.
• I blew my back to pieces in late January (enough to get carted to hospital and get pumped full of Diazepam to release the spasm). This set back a lot of the big lifts (squats, deadlifts, rows, and side bends on particular). Most of the year was spent working my way back to where I’d been before the injury.

In some ways, any progress this year could be considered a bonus. The one bright spot is the progress on dips and chins, where Im now doing unassisted versions. I think these are responsible for a lot of the upper body muscle I’ve put on.