January 2008 Goals

January 2008

Steady As She Goes.

I’m quite happy with how the weight training is going at the moment—slow but steady progress. The only minor tweak is that I’m going to add one exercise to the fourth workout (just a single high rep workset). At the moment, it will be lat pulldown—at least until I get the full set of chins. After that, I’m thinking of doing incline shrugs for a while.

My cardio is another kettle of fish—I’m simply not doing enough of it. Ditto with the flexibility. Both of these need to be done more frequently.

...oooOooo...

Goals

Strength Training

Weights

Dip with Dip Stand

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

Seated Overhead Press with Barbell

For 5 reps:		35 kg		351/2 kg [+1/2 kg]
For 15 reps:		28 kg		281/2 kg [+1/2 kg]

Chin with Chin Stand

For 5 reps:		3/8 kg		1/2 kg [+1/8 kg]
For 8 reps:		-28 kg		0 kg [+28 kg]

Seated Row with Low Cable

For 5 reps:		63 kg		631/2 kg [+1/2 kg]
For 15 reps:		473/4 kg		481/4 kg [+1/2 kg]

Bicep Curl with Barbell

For 5 reps:		271/2 kg		28 kg [+1/2 kg]
For 15 reps:		221/2 kg		23 kg [+1/2 kg]

Tricep Pushdown with Overhead Cable

For 5 reps:		261/2 kg		271/4 kg [+3/4 kg]
For 15 reps:		221/2 kg		23 kg [+1/2 kg]

Squat with Barbell

For 5 reps:		89 kg		901/4 kg [+11/4 kg]
For 20 reps:		723/4 kg		731/4 kg [+1/2 kg]

Parallel Grip Deadlift with Shrug Bar

For 5 reps:		91 kg		911/2 kg [+1/2 kg]
For 20 reps:		72 kg		721/2 kg [+1/2 kg]

Single Leg Standing Calf Raise with Dumbbell

For 5 reps:		453/4 kg		461/4 kg [+1/2 kg]
For 15 reps:		161/2 kg		17 kg [+1/2 kg]

Leg Pull with Low Cable

For 5 reps:		18 kg		181/4 kg [+1/4 kg]
For 15 reps:		141/8 kg		141/4 kg [+1/8 kg]

Partial Stiff-Legged Deadlift with Barbell

For 5 reps:		731/4 kg		741/2 kg [+11/4 kg]
For 15 reps:		611/4 kg		621/2 kg [+11/4 kg]

Kneeling Crunches with Overhead Cable

For 5 reps:		36 kg		363/4 kg [+3/4 kg]
For 15 reps:		33 kg		333/4 kg [+3/4 kg]

Side Bend with Low Cable

For 5 reps:		443/4 kg		453/4 kg [+1 kg]
For 15 reps:		361/4 kg		37 kg [+3/4 kg]