Gym achievements

Freefaller

Freefaller

Freefaller

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I know there are a lot of hardcore gym goers here, a lot with different goals and targets. I guess this thread could be misconstrued as a "showing off" thread, and possibly it is a little. However I feel personal achievements and progress are something to be embraced and rewarded. Myself and my gym friends constantly push each other and comment on our progress.

I'm after general fitness, with some good aerobic fitness, lower than average bodyfat percentages as well and a bit of good bulk. I used to play rugby and don't really want to be biiiiig again, neither do I really want to be overly slim. My target and "comfort zone" is around 14 1/2 st to 15st which is where I am (205lbs at the moment) (I'm 6'1" ish). My bodyfat percentage is around 12%, and my fitness levels are to a level where I feel good and acceptable. My aims from the gym are a balance between strength/bulk building, to endurance development and shaping. I've always accepted that part of me that loves going to the gym is partially narcissistic but the side effect is fitness and a good looking body (shame I can't do anything about the face!!!).

So this thread is a bit of a "well done you" to everyone that is achieving their desired targets at the gym.

This week I've succeeded doing a clean neat 190kg deadlift - I was tempted to push to 200 but I was cream crackered!

My second achievement is a set of 5 at 115kg on a flat bench.

My last for the last month is doing a good set of cleans @ 100kg.

I know there are a lot of strong big guys here, and I hope they will let us know their achievements - and I know it won't belittle anybody else's as this isn't the point of this thread. This is to inspire and congratulate our achievements. :)

I'm making small progress in other parts of my development but those were the biggest ones for a while. I broke a few barriers earlier on in the year but reached a bit of a plateau and couldn't get past it. Changed my diet and routine a bit and bang broke through the wall and made a bit of progress. I'm still on an upwards curve but I'm taking it a bit more slowly now and alternating between a heavy weights week and a light weights (higher reps) week. That program seems to work really well. I then also have a week where I might just do 1 session and the rest will be purely aerobic. I do do aerobic even on heavy weeks but it'll be very light in comparison to a light week.

Anyway I'm really chuffed at being able to get to that - it's been a long time coming. My next goals are to improve my incline bench and my squats as well as barbell military press. If i can hit the magic 100kg on the rest of the major compound exercises (not squats as I'm well over that) I'll be happy. Isolation exercises I'm still happy doing smaller weights @ higher reps.

My diet's been much better over the past 6 months and it really has made a world of difference.

Anybody that is struggling like I was and hitting this wall, don't give up as it can be punched through and the sense of achievement is fantastic. I'm buzzing right now - though my hands are very very sore (I don't wear gloves, just use chalk, but maybe I should rethink it?!). So keep it up and don't forget to congratulate yourselves on what you've achieved. Keep a log of how you're getting on - it's amazing the progress you do, even if it takes a year, progress is progress.

I know this is a little of a self praise and "I feel proud of myself" thread, but I don't care, I do feel happy about my achievements! :D And you all should too (about yourselves obviously! ;)).

Time for a massage methinks...
 
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I found all my one rep maxes this month and was fairly suprised at a ot of them:

Squat: 395lbs
Bench: 350lbs
Calf Raise: 510lbs
Leg press: 435lbs
Shoulder press: 195lbs

Was dead pleased with my bench since as of yet I've been working out with 240-280lbs
 
Nice results! :cool:

How long did it take you to get to that level? I haven't done a complete 1 set max for all of my exercises but your exercises give me something to go on. That's some big weights there - what weight do you normally train at?
 
Impressive lifts from both of you :)

I haven't attempted any max lifts since last Christmas but I've lifted the following within the last 10 days:

Squat: 190 x 5
Deadlift: 195 x 5 x 5
Bench: 125 x 5

I'll probably have a go at hitting a few PBs in 5 or 6 weeks and hope to bench 150, squat 220 and deadlift 230+.
 
That's the level I'd like to get to PK - again some good weights there. How long did it take you to get to that sort of level? I'm just curious to compare people's PB's vs my own and see how they get to it. It fills you with pride doesn't it or at least a sense of achievement/improvment when you know you've managed to beat your own record.

The bench is my nemesis, as is the incline bench and military shoulder press. Don't know why but it's taken a year to move up 20kg - though I did suffer a shoulder injury when I was younger so maybe that's affecting my confidence a little.

Do you keep pushing yourself? i know I do, but there must be a limit to how far it's sensible to push?
 
Freefaller said:
That's the level I'd like to get to PK - again some good weights there. How long did it take you to get to that sort of level?
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Cheers. About 2 and a 1/2 years although I didn't take it very seriously during the first year and didn't make as much progress and I could've due to a poor routine and diet.

Freefaller said:
Do you keep pushing yourself? i know I do, but there must be a limit to how far it's sensible to push?
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I take it easy during the summer months and push hard during the winter months and I'll continue to push until I can't physically lift any more.
 
I have achieved nothing this year, i am fatter and weaker than this time last year.

few things for next year:

do not crash car
stop getting injured
when injured, stop trying to work through it!

:/
 
Freefaller said:
Nice results! :cool:

How long did it take you to get to that level? I haven't done a complete 1 set max for all of my exercises but your exercises give me something to go on. That's some big weights there - what weight do you normally train at?
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Appreciate it, was quite shocked at some of my one reppers too, especially the calf raises and leg press. I actually had a crowd watching my calf raise, there were 5 x 45lb plates on each side and some smaller ones.

Has taken me just over 2.5-3 years from a skinny 9.5 stone 6'2 guy to a now 205lb guy. At 9.5 stone I was doing the following:

Squat - 3 x 115lbs
Bench - 8 x 70lbs
Leg press - 5 x 110lbs
shoulder press - 45lbs

There are a few things that have helped me a lot, mainly the fact that I can now eat constantly as I have been on an excellent meal plan, The desire to play college football has also driven me and is the main reason for my substantial gains.

I usually workout with the following:

1 x 20, 1 x 5, 1 x 3 squats with the following, 220lbs, 290lbs, 310lbs
3 x 12 bench at 210lbs
1 x 15 deadlifts at 240lbs
3 x 12 shoulder press at 135lbs
3 x 15 rows at 140lbs

Only supplement I take is Muscle Milk.
 
6'2 guy to a now 205lb guy
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I assumed you'd be bigger than that with those lifts and playing college football?

I'm 6'3 and nearing 220 now :D (which I have always perceived as my target weight) with minimum fat. I just have to knock it up one level or so for about 4wks to get really fat free. But I am happy with my diet being pretty flexible and visible abs,

My goal is just to stay in shape and not get injured really. Not in to power lifting, I always nearly squat rep (8) on a weakly 280lbs, I should try and lift more but I fear the injury I once got before trying to push myself to hard,

Does anyone else start to get annoyed if they can't work out for a few days or so?
 
Bodyweight still under 10 stone, around 62KG.

Bench: 5x73KG
Deadlift: 5x88KG
Squat 5x88KG

Only recently (few weeks) been able to start squatting and deadlifting properly.

Congrats Freefaller, Ken and PK, some really good lifting there!
 
The fact you're benching over your body weight and as well as the high weight/body weight ratio of your other exercises I'd say that's bloody good going Wardie :) What you after in terms of the gym? A bit of bulking, sculpting, strength? (I know they all sort of tie up with each other really).

Killa_ken - I can't believe we weigh the same and you're doing such impressive weights!! That's awesome it really is, certainly from the progress you've done. I guess if I had started off in the gym as slight as you were maybe my progress would have been higher? I'm still able to increase the weight and still getting better/stronger but I'm moving a little more slowly now - but I'm happy nonetheless.

Clipsey - that's a good weight for your height, don't block out too much of the sun though please! :D If you're happy with your routine and you get out of it what you need there's not always a need to push yourself. Certainly if injury is preying on your mind it's not worth it. I seldom think about injuries when I work out just because otherwise I'd do nothing! :p
 
I am a beginner at the gym but have improved from shoulder pressing 8kg dumbells (i know its really weedy) to pressing 15 kg dumbells in 7 weeks of gyming. Really happy with that improvement. I have also achieved gains in bench press and my arms.

Thats really good wardie, i only weigh 9 stone but can only just bench 50kg!
 
richard104 said:
I am a beginner at the gym but have improved from shoulder pressing 8kg dumbells (i know its really weedy) to pressing 15 kg dumbells in 7 weeks of gyming. Really happy with that improvement. I have also achieved gains in bench press and my arms.

Thats really good wardie, i only weigh 9 stone but can only just bench 50kg!
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mate, we all start somewhere :]
the main thing is that you are progressing, which you are.

nice one :]
 
i've been going solid (3-4 times a week) for about 6 weeks now, my main goals are to loose body fat, increase staminer and put on a little muscle. main reason for this is i do a fair bit of footie, mountaining biking etc and i tore my knee ligament about 4 months ago and i started in the gym to strengthen it and one thing led to another and i ended up liking the results :)

MW
 
Freefaller said:
The fact you're benching over your body weight and as well as the high weight/body weight ratio of your other exercises I'd say that's bloody good going Wardie :) What you after in terms of the gym? A bit of bulking, sculpting, strength? (I know they all sort of tie up with each other really).
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Cheers :)

I'm aiming for 100KG+ for deadlift and squat before Christmas which I know i've got in me, just getting used to doing the exercise as I couldn't previously.

Been training about 10 months.

I train in a bodybuilding manner so it's for the looks really, although I have recently dropped to doing only 5 reps for bench, squat and deadlift to increase strength.

I was looking at starting a HST routine after Christmas because you never anything but praise for it, although I am tempted by HIT.
 
On the big lifts:

Benchpress: 135Kg x8/140Kg x 6

Deadlift: 180Kg x 6

Squat: 160Kg x6

Chins: with added 20Kg x 10

Dumbell shoulder Press: 40Kg x 10
 
I haven't set any goals or targets for years now.. I don't tend to benchmark like I used to. I tend to throw it on and see what happens. If I fail, then I lower it. Simple really.
I tend to go for techique now rather than all out weights. Ha I'm not sure the knees could take the deadlifting I used to do.

I think you're doing pretty good FF but remember, if you fail your targets, don't get disappointed. You are raising the bar "so to speak" each week. Disapointment can leave you feeling let down and this can affect your performance. Hald of it is all in the mind state.
 
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What sort of training are you doing? Either way, you're still the one moving the weight and they aren't exactly light.

I'm really considering HIT after Christmas. Although my lifts are nowhere near yours, my friend I train with is a good 4 stone or more heavier than me and i'm matching him for every lift and benching 10KG more :D

Admittedly he could probably push out few more reps in the squats though.
 
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