1st Quarter 2008 Goals

First Quarter 2008

Goals

Strength Training

Weights

Dip with Dip Stand

For 5 reps:		101/4 kg		103/4 kg [+1/2 kg]
For 15 reps:		1/2 kg		1 kg [+1/2 kg]

Seated Overhead Press with Barbell

For 5 reps:		35 kg		37 kg [+2 kg]
For 15 reps:		28 kg		291/2 kg [+11/2 kg]

Chin with Chin Stand

For 5 reps:		3/8 kg		1 kg [+5/8 kg]
For 10 reps:		-28 kg		0 kg [+28 kg]

Seated Row with Low Cable

For 5 reps:		63 kg		65 kg [+2 kg]
For 15 reps:		473/4 kg		493/4 kg [+2 kg]

Bicep Curl with Barbell

For 5 reps:		271/2 kg		291/2 kg [+2 kg]
For 15 reps:		221/2 kg		24 kg [+11/2 kg]

Tricep Pushdown with Overhead Cable

For 5 reps:		261/2 kg		281/2 kg [+2 kg]
For 15 reps:		221/2 kg		241/4 kg [+13/4 kg]

Squat with Barbell

For 5 reps:		89 kg		92 kg [+3 kg]
For 20 reps:		723/4 kg		743/4 kg [+2 kg]

Parallel Grip Deadlift with Shrug Bar

For 5 reps:		91 kg		93 kg [+2 kg]
For 20 reps:		72 kg		74 kg [+2 kg]

Single Leg Standing Calf Raise with Dumbbell

For 5 reps:		453/4 kg		471/2 kg [+13/4 kg]
For 15 reps:		161/2 kg		18 kg [+11/2 kg]

Leg Pull with Low Cable

For 5 reps:		18 kg		19 kg [+1 kg]
For 15 reps:		141/8 kg		15 kg [+7/8 kg]

Partial Stiff-Legged Deadlift with Barbell

For 5 reps:		731/4 kg		771/4 kg [+4 kg]
For 15 reps:		611/4 kg		651/4 kg [+4 kg]

Kneeling Crunches with Overhead Cable

For 5 reps:		36 kg		381/2 kg [+21/2 kg]
For 15 reps:		33 kg		351/2 kg [+21/2 kg]

Side Bend with Low Cable

For 5 reps:		443/4 kg		48 kg [+31/4 kg]
For 15 reps:		361/4 kg		39 kg [+23/4 kg]