1. Have you installed the new JSF Mobile app? Check out all the details here.
    Dismiss Notice
  2. One account & one avatar for all of JSF. Unified login and profile. Forum alerts on the main site, and more. Check out the details here: Forum & main site unified account feature is live!
    Dismiss Notice

2012 GOALS

Discussion in 'Fitness Journals' started by user786, Jan 3, 2012.

  1. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    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
     
  2. Whoracle

    Whoracle Well-Known Member

    Joined:
    Jan 28, 2004
    Messages:
    2,335
    Likes Received:
    0
    Good luck man. What kind of training program do you do?
     
  3. digitalnebula

    digitalnebula Plagiarist

    Joined:
    Jan 19, 2005
    Messages:
    4,413
    Likes Received:
    2
    Good luck!

    No deadlift goal? :D

    You used to crush those....and with a 300lb squat, you could probably pull 400...:nod:
     
  4. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Thanks

    im gunna work deadlifts in slowly as i still havent got the form sussed out :blank: 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 .
     
  5. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    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.
     
  6. Akira-Kai

    Akira-Kai Active Member

    Joined:
    May 16, 2008
    Messages:
    1,022
    Likes Received:
    0
    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!
     
  7. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Thanks i will start to practice them and reset my weights on them.:)
     
  8. sudy

    sudy Active Member

    Joined:
    Jul 16, 2010
    Messages:
    568
    Likes Received:
    0
  9. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Dammit cant believe the amount of crap ive consumed over the last week !:blank:! 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 ......:o .
    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 !!:lol:
     
  10. Whoracle

    Whoracle Well-Known Member

    Joined:
    Jan 28, 2004
    Messages:
    2,335
    Likes Received:
    0
    Good lord that is a lot of calories. Have a fun trip to Amsterdam
     
  11. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    :blank: 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:lol: 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 .
     
  12. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    yesterday and today diet was low calorie and clean food :) and got in two days of cardio.

    leg workout tommorow :blank: :) me and squats have a love hate relationship :lol:
     
  13. Laneage

    Laneage Well-Known Member

    Joined:
    Jan 21, 2009
    Messages:
    1,122
    Likes Received:
    1
    yes siiirrrrrr
     
  14. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    actually to be honest not looking foward to tommorow at all:doh:cause 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 !!:evil::evil:

    http://forums.johnstonefitness.com/showthread.php?t=45697&page=2

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

    leftyx Senior Member

    Joined:
    Jun 16, 2005
    Messages:
    6,105
    Likes Received:
    11
    I'll be watching.
     
  16. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    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 !!!!!!:mad:

    :mad:
    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 :lol: .
    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:lol:

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

    Buttersweet Active Member

    Joined:
    Mar 31, 2007
    Messages:
    2,019
    Likes Received:
    0
    with that workout you absolutely deserve a great party! have fun and be careful around canals:nod:
     
  18. user786

    user786 Active Member

    Joined:
    May 2, 2007
    Messages:
    1,194
    Likes Received:
    3
    Thanks !!


    Well Got back o.k and in one piece:lol: 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
     
  19. Laneage

    Laneage Well-Known Member

    Joined:
    Jan 21, 2009
    Messages:
    1,122
    Likes Received:
    1

    That's a hell of a way to LOSE weight :lol:
     
  20. digitalnebula

    digitalnebula Plagiarist

    Joined:
    Jan 19, 2005
    Messages:
    4,413
    Likes Received:
    2
    You can hit this....:nod:

    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.
     

Share This Page