December 2007 Report Card

Report card for December 2007.

Physical Measurements

Weight

84 kg

81 kg [-3 kg]

841/2 kg [+1/2 kg]

Strength Training

Weights

Dip with Dip Stand

For 5 reps:		93/4 kg		10 kg [+1/4 kg]		101/4 kg [+1/2 kg]
For 15 reps:		3/8 kg		1/2 kg [+1/8 kg]		1/2 kg [+1/8 kg]

Seated Overhead Press with Barbell

For 5 reps:		341/2 kg		351/4 kg [+3/4 kg]		35 kg [+1/2 kg]
For 15 reps:		271/4 kg		273/4 kg [+1/2 kg]		28 kg [+3/4 kg]

Chin with Chin Stand

For 5 reps:

1/4 kg

1/2 kg [+1/4 kg]

3/8 kg [+1/8 kg]

I’d hoped to also reach BW x 9, but stalled at BW x 7. Inflating the spare tyre didn’t help.

Seated Row with Low Cable

For 5 reps:		613/4 kg		621/4 kg [+1/2 kg]		63 kg [+11/4 kg]
For 15 reps:		47 kg		471/2 kg [+1/2 kg]		473/4 kg [+3/4 kg]

Bicep Curl with Barbell

For 5 reps:		271/4 kg		28 kg [+3/4 kg]		271/2 kg [+1/4 kg]
For 15 reps:		22 kg		221/2 kg [+1/2 kg]		221/2 kg [+1/2 kg]

Tricep Pushdown with Overhead Cable

For 5 reps:		26 kg		263/4 kg [+3/4 kg]		261/2 kg [+1/2 kg]
For 15 reps:		22 kg		221/2 kg [+1/2 kg]		221/2 kg [+1/2 kg]

Squat with Barbell

For 5 reps:		873/4 kg		901/4 kg [+21/2 kg]		89 kg [+11/4 kg]
For 20 reps:		72 kg		721/2 kg [+1/2 kg]		723/4 kg [+3/4 kg]

Parallel Grip Deadlift with Shrug Bar

For 5 reps:		883/4 kg		891/4 kg [+1/2 kg]		91 kg [+21/4 kg]
For 20 reps:		71 kg		711/2 kg [+1/2 kg]		72 kg [+1 kg]

Single Leg Standing Calf Raise with Dumbbell

For 5 reps:		441/2 kg		451/2 kg [+1 kg]		453/4 kg [+11/4 kg]
For 15 reps:		153/4 kg		161/4 kg [+1/2 kg]		161/2 kg [+3/4 kg]

Leg Pull with Low Cable

For 5 reps:		163/4 kg		17 kg [+1/4 kg]		18 kg [+11/4 kg]
For 15 reps:		131/2 kg		133/4 kg [+1/4 kg]		141/8 kg [+5/8 kg]

Partial Stiff-Legged Deadlift with Barbell

For 5 reps:		73 kg		741/4 kg [+11/4 kg]		731/4 kg [+1/4 kg]
For 15 reps:		61 kg		63 kg [+2 kg]		611/4 kg [+1/4 kg]

Kneeling Crunches with Overhead Cable

For 5 reps:		351/4 kg		36 kg [+3/4 kg]		36 kg [+3/4 kg]
For 15 reps:		321/2 kg		331/2 kg [+1 kg]		33 kg [+1/2 kg]

Side Bend with Low Cable

For 5 reps:		441/4 kg		451/2 kg [+11/4 kg]		443/4 kg [+1/2 kg]
For 15 reps:		351/2 kg		361/4 kg [+3/4 kg]		361/4 kg [+3/4 kg]

I still find it difficult to set valid weight training goals over a short time frame. It seems that progress over the short term is just too erratic—sometimes a lift stalls, and at other tiems it goes ahead by leaps and bounds.