Report Card for January 2008

Report card for January 2008.

Strength Training

Weights

Dip with Dip Stand

For 5 reps:		101/4 kg		101/2 kg [+1/4 kg]		103/4 kg [+1/2 kg]
For 15 reps:		1/2 kg		3/4 kg [+1/4 kg]		5/8 kg [+1/8 kg]

Seated Overhead Press with Barbell

For 5 reps:		35 kg		351/2 kg [+1/2 kg]		353/4 kg [+3/4 kg]
For 15 reps:		28 kg		281/2 kg [+1/2 kg]		283/4 kg [+3/4 kg]

Chin with Chin Stand

For 5 reps:

3/8 kg

1/2 kg [+1/8 kg]

5/8 kg [+1/4 kg]

Seated Row with Low Cable

For 5 reps:		63 kg		631/2 kg [+1/2 kg]		64 kg [+1 kg]
For 15 reps:		473/4 kg		481/4 kg [+1/2 kg]		481/2 kg [+3/4 kg]

Bicep Curl with Barbell

For 5 reps:		271/2 kg		28 kg [+1/2 kg]		28 kg [+1/2 kg]
For 15 reps:		221/2 kg		23 kg [+1/2 kg]		225/8 kg [+1/8 kg]

Tricep Pushdown with Overhead Cable

For 5 reps:		261/2 kg		271/4 kg [+3/4 kg]		265/8 kg [+1/8 kg]
For 15 reps:		221/2 kg		23 kg [+1/2 kg]		225/8 kg [+1/8 kg]

Squat with Barbell

For 5 reps:		89 kg		901/4 kg [+11/4 kg]		901/2 kg [+11/2 kg]
For 20 reps:		723/4 kg		731/4 kg [+1/2 kg]		761/4 kg [+31/2 kg]

Parallel Grip Deadlift with Shrug Bar

For 5 reps:		91 kg		911/2 kg [+1/2 kg]		921/2 kg [+11/2 kg]
For 20 reps:		72 kg		721/2 kg [+1/2 kg]		75 kg [+3 kg]

Single Leg Standing Calf Raise with Dumbbell

For 5 reps:		453/4 kg		461/4 kg [+1/2 kg]		47 kg [+11/4 kg]
For 15 reps:		161/2 kg		17 kg [+1/2 kg]		171/4 kg [+3/4 kg]

Leg Pull with Low Cable

For 5 reps:		18 kg		181/4 kg [+1/4 kg]		183/8 kg [+3/8 kg]
For 15 reps:		141/8 kg		141/4 kg [+1/8 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]		75 kg [+13/4 kg]
For 15 reps:		611/4 kg		621/2 kg [+11/4 kg]		621/2 kg [+11/4 kg]

Kneeling Crunches with Overhead Cable

For 5 reps:		36 kg		363/4 kg [+3/4 kg]		361/4 kg [+1/4 kg]
For 15 reps:		33 kg		333/4 kg [+3/4 kg]		331/4 kg [+1/4 kg]

Side Bend with Low Cable

For 5 reps:		443/4 kg		453/4 kg [+1 kg]		45 kg [+1/4 kg]
For 15 reps:		361/4 kg		37 kg [+3/4 kg]		361/2 kg [+1/4 kg]