4th Quarter 2007 Report Card

Report card for Fourth Quarter 2007.

Strength Training

Weights

Dip with Dip Stand

For 5 reps:		71/2 kg		8 kg [+1/2 kg]		101/4 kg [+23/4 kg]
For 15 reps:		-75 kg		-121/2 kg [+621/2 kg]		1/2 kg [+751/2 kg]

Seated Overhead Press with Barbell

For 5 reps:		321/2 kg		34 kg [+11/2 kg]		35 kg [+21/2 kg]
For 15 reps:		26 kg		271/4 kg [+11/4 kg]		28 kg [+2 kg]

Chin with Chin Stand

For 5 reps:

0 kg

1/2 kg [+1/2 kg]

3/8 kg [+3/8 kg]

Seated Row with Low Cable

For 5 reps:		581/2 kg		611/2 kg [+3 kg]		63 kg [+41/2 kg]
For 15 reps:		451/2 kg		481/2 kg [+3 kg]		473/4 kg [+21/4 kg]

Bicep Curl with Barbell

For 5 reps:		20 kg		261/2 kg [+61/2 kg]		271/2 kg [+71/2 kg]
For 15 reps:		0 kg		211/4 kg [+211/4 kg]		221/2 kg [+221/2 kg]

Tricep Pushdown with Overhead Cable

For 5 reps:		263/4 kg		283/4 kg [+2 kg]		261/2 kg [-1/4 kg]
For 15 reps:		23 kg		241/2 kg [+11/2 kg]		221/2 kg [-1/2 kg]

Switching this exercise from Fitness First to home clobbered me—there’s a lot more friction in the cable at home.

Squat with Barbell

For 5 reps:		85 kg		89 kg [+4 kg]		89 kg [+4 kg]
For 20 reps:		70 kg		733/4 kg [+33/4 kg]		723/4 kg [+23/4 kg]

Parallel Grip Deadlift with Shrug Bar

For 5 reps:		83 kg		901/4 kg [+71/4 kg]		91 kg [+8 kg]
For 20 reps:		66 kg		711/2 kg [+51/2 kg]		72 kg [+6 kg]

Single Leg Standing Calf Raise with Dumbbell

For 5 reps:		411/2 kg		451/4 kg [+33/4 kg]		453/4 kg [+41/4 kg]
For 15 reps:		141/2 kg		151/2 kg [+1 kg]		161/2 kg [+2 kg]

Leg Pull with Low Cable

For 5 reps:		15 kg		151/2 kg [+1/2 kg]		18 kg [+3 kg]
For 15 reps:		10 kg		101/2 kg [+1/2 kg]		141/8 kg [+41/8 kg]

Partial Stiff-Legged Deadlift with Barbell

For 5 reps:		72 kg		781/2 kg [+61/2 kg]		731/4 kg [+11/4 kg]
For 15 reps:		581/2 kg		633/4 kg [+51/4 kg]		611/4 kg [+23/4 kg]

Kneeling Crunches with Overhead Cable

For 5 reps:		341/4 kg		351/2 kg [+11/4 kg]		36 kg [+13/4 kg]
For 15 reps:		32 kg		343/4 kg [+23/4 kg]		33 kg [+1 kg]

Side Bend with Low Cable

For 5 reps:		431/2 kg		46 kg [+21/2 kg]		443/4 kg [+11/4 kg]
For 15 reps:		341/2 kg		371/2 kg [+3 kg]		361/4 kg [+13/4 kg]

I seem much better at setting and achieving goals over the medium term—three months is long enough for most of the ripples to smooth themselves out.