2012 GOALS

[user786]

Here we go again . i will be using this keep a track of my goals for this year

Which are as follows :-

1.Hit a 100kg /225 front squat (current 70kg/154lb)
2.136 kg/300lb back squat (current 80kg/176lb)
3.25kg /55lb weighted chin/pull up (current +10kg/+22lb )
4. a 90kg /198 bench press ( would ideally like a 225 but dont think thats a realistic goal for this year) ( current 65 kg/143lb)

ill be dropping in to update when i hit any PRs

[Whoracle]

Good luck man. What kind of training program do you do?

[digitalnebula]

Good luck!

No deadlift goal?

You used to crush those....and with a 300lb squat, you could probably pull 400...

[user786]

Originally Posted by digitalnebula

Good luck!

No deadlift goal?

You used to crush those....and with a 300lb squat, you could probably pull 400...

Thanks

im gunna work deadlifts in slowly as i still havent got the form sussed out ii always get lower back sorenness with then you get so many conflicting views some saying its a leg exercise others its a back exercise , and then you hear the scare stories of how you can easily damage a disk doing them .

[user786]

Originally Posted by Whoracle

Good luck man. What kind of training program do you do?

thanks

i used to train 3 x week weights but once it got into the heavier weights i would find i wasnt having enough recovery time and would then stagnate and give up!!
So i am having a sort of light weight deload for the next two weeks as our gym is shut due to it moving location. then the routine is going to be

A.upper Pull -back work (chins /pull ups and some time of rows )

B.lower legs/hams/calfs ( squats alternating front back , hamstring curls/ calf raises)

C.upper push - bench /pec dec and tricep pull down


gunna be using a 5x5 rep range to start and will be allowing at least7- 8 days rest between sessions.
so that would mean i get in 3 A B C sessions a month total of 9 sessions each month .

plenty of rest days and i will probably just fill in cardio of incline walking .a few times a week.

[Akira-Kai]

Originally Posted by user786

Thanks

im gunna work deadlifts in slowly as i still havent got the form sussed out ii always get lower back sorenness with then you get so many conflicting views some saying its a leg exercise others its a back exercise , and then you hear the scare stories of how you can easily damage a disk doing them .

I think Deadlifts will work for you if you start very light and build up slowly whilst working on your form. Your lower back will eventually build up to cope whilst you increase the weights. I've injured myself doing them and I know John Stone has, but as long as you start light and keep at them, you should be OK. They're DEFINATELY worth working towards! Yes, they do do your legs, in fact they do just about everything, but mainly they're for your back. I agree with JS that they are the king of all lifts!

[user786]

Originally Posted by Akira-Kai

I think Deadlifts will work for you if you start very light and build up slowly whilst working on your form. Your lower back will eventually build up to cope whilst you increase the weights. I've injured myself doing them and I know John Stone has, but as long as you start light and keep at them, you should be OK. They're DEFINATELY worth working towards! Yes, they do do your legs, in fact they do just about everything, but mainly they're for your back. I agree with JS that they are the king of all lifts!

Thanks i will start to practice them and reset my weights on them.

[sudy]

Originally Posted by user786

Thanks

im gunna work deadlifts in slowly as i still havent got the form sussed out

http://www.youtube.com/watch?v=mSlA2h1MkFw << watch this

[user786]

Dammit cant believe the amount of crap ive consumed over the last week !! been eating clean for 2 months
and then last few days BAM non stop choclates crisps popcorn cookies pizzas pb and jam sandwiches cakes and donuts by the dozen must have had a gallon of ice cream ...... .
i still tracked my calories :-

5th march calories 4902-----carbs 607g prot 211g fat 152 g
7th march calories 5054 ----carbs 644g prot 231g fat 174 g
8th march calories 4087 ----carbs 478g prot 207g fat 134 g
9th march calories 5219 ----carbs 686g prot 149g fat 208 g


Yes ive been a PIG!

o.k back on track tommorow !!
going amsterdam for five days this week so i need to try and
keep a level head best as possible !!

[Whoracle]

Good lord that is a lot of calories. Have a fun trip to Amsterdam

[user786]

Originally Posted by Whoracle

Good lord that is a lot of calories. Have a fun trip to Amsterdam

i know man the worse thing is that i ate them during only a three
to four hour period each day!! never mind im feeling energesised and off for some morning cardio .
Thanks man will do mite get messy though going with a few of my friends who i havent seen in 5 months and its one of hers 21 st so will
be celebrating that .

[user786]

yesterday and today diet was low calorie and clean food and got in two days of cardio.

leg workout tommorow me and squats have a love hate relationship

[Laneage]

Originally Posted by user786

me and squats have a love hate relationship

yes siiirrrrrr

[user786]

Originally Posted by Laneage

yes siiirrrrrr

actually to be honest not looking foward to tommorow at allcause im tinking if the gym is quiet tommow then i will stay in the squat rack for my wholes session and do the 200 rep challange !!

http://forums.johnstonefitness.com/s...t=45697&page=2

its been nearly 2 years since i did it last time !!

[leftyx]

Originally Posted by user786

actually to be honest not looking foward to tommorow at allcause im tinking if the gym is quiet tommow then i will stay in the squat rack for my wholes session and do the 200 rep challange !!

http://forums.johnstonefitness.com/s...t=45697&page=2

its been nearly 2 years since i did it last time !!

I'll be watching.

[user786]

Ok got up 12.30 pm today and got into the gym about 1pm . took a Bcaa drink 2 scoops of xtend with me to sip on . waited for the squat
rack to become free and then the torture began !!!!!!


body weight today was 67 kg .
legwork out as follows
just bw x 10
empty barbell x 10
70 kg x 25
70 kg x 25
70kg x 20
70kg x 20
70kg x 20
70kg x 20
70kg x 20
70kg x 10
67.5kg x15
67.5kg x13
67.5kg x14

total of 202 reps total workout time 54 minutes!!

On paper you may be tinkin its only 70kg on the barbell this cant be that difficult BUT believe me this workout sucks , my heart rate was through the roof and my pulse is still elevated many hours later!
I was sweating like a pig better than any cardio workout !!

It is a big mental challenge as well as endurance , your mind starts playing games saying waht the hell r u doing lets go home .
I know im gunna be sore as Hell all over tommorow and i
am ok walking at the moment but climbing Up and especially down stairs is hurting aldready.

I wont be doing this again workout in a hurry

im on holiday partying in amstedam with a couple of beautys till next week . Catch u JSF ers next week hopefully as long as i dont fall in a canal or something .

[Buttersweet]

Originally Posted by user786

Ok got up 12.30 pm today and got into the gym about 1pm . took a Bcaa drink 2 scoops of xtend with me to sip on . waited for the squat
rack to become free and then the torture began !!!!!!


body weight today was 67 kg .
legwork out as follows
just bw x 10
empty barbell x 10
70 kg x 25
70 kg x 25
70kg x 20
70kg x 20
70kg x 20
70kg x 20
70kg x 20
70kg x 10
67.5kg x15
67.5kg x13
67.5kg x14

total of 202 reps total workout time 54 minutes!!

On paper you may be tinkin its only 70kg on the barbell this cant be that difficult BUT believe me this workout sucks , my heart rate was through the roof and my pulse is still elevated many hours later!
I was sweating like a pig better than any cardio workout !!

It is a big mental challenge as well as endurance , your mind starts playing games saying waht the hell r u doing lets go home .
I know im gunna be sore as Hell all over tommorow and i
am ok walking at the moment but climbing Up and especially down stairs is hurting aldready.

I wont be doing this again workout in a hurry

im on holiday partying in amstedam with a couple of beautys till next week . Catch u JSF ers next week hopefully as long as i dont fall in a canal or something .

with that workout you absolutely deserve a great party! have fun and be careful around canals

[user786]

Originally Posted by Buttersweet

with that workout you absolutely deserve a great party! have fun and be careful around canals

Thanks !!


Well Got back o.k and in one piece Amsderdam is errrr a strange VERY EXPENSIVE place !!
. Had a good Time catching up with some good friends. diet was mainly fast food and errr vodka lol , managed to come back 2 kilos lighter though!!

ok back to the gym tommorow for some cardio

[Laneage]

Originally Posted by user786

diet was mainly fast food and errr vodka lol , managed to come back 2 kilos lighter though!!

That's a hell of a way to LOSE weight

[digitalnebula]

Originally Posted by user786

4. a 90kg /198 bench press ( would ideally like a 225 but dont think thats a realistic goal for this year) ( current 65 kg/143lb)

You can hit this....

In addition to usual heavy benching....do:
1. Dips - badass exercise anyway hits a lot of everything
2. standing BB press - hell, who doesn't want big shoulders anyway
3. DB laterals and rear laterals - keep the shoulder girdle healthy and stout


Most people struggle with bench because their shoulders are weak.
Develop your shoulders and your bench will fly up....

Just like a big squat will add rediculous weight to your deadlift....I did nothing but squats a few years back for several months....came back and added 70 pounds to my deadlift in a couple sessions.