For the gym rats

Status
Not open for further replies.
oddjob62 said:
Squat:
Current 185
Goal 200+
Best 215

Bench:
Current 145
Goal 160
Best 145

Deadlift:
Current 210
Goal 240
Best 235

Losing some bodyfat would be nice but not vital.

Only got back into lifting heavy at the beginning of the year. Eg my current deadlift best was first time deadlifting in over 4 months. The goals stated hopefully should be doable withing the next 6 months or so.
Click to expand...

Christ, that's some heavy lifting!
 
Currently im concentrating on lowering bf% and just getting fit and flexible.
this will take up atleast the first 6 months of this year, once im in a position ot start building muscle again ill post some goals in that respect. However throughout the 6 months i will be doing weights stuff for general strength building, to put me in a good position to start doing some decent weights.
My nutritionist keeps telling me i have a body structure that would develop a lot of muscle, just with that comes plenty of fat if not kept in check.
I used to be big in muscle, now its all gone limp on me and the fat has taken over!

For the year tho:

Lose maybe 8/9% bf
 
Best @ 175lbs 5'8 14%

Dead - 180 for 2
Squat - 140 for 6

Once back into heavy lifting @ 158lbs 8%

Dead - 160 for 5
Squat - 140 for 1

Best lifts were around 2-3 years ago when I was seriously into the nutrition and training to failure using belts, wraps and straps. Lately I've been messing about so dropped bodyfat not using any belts, wraps and occassionally straps.

Dont know really where I want to go with this anymore. Constantly getting injured so hoping just to come back from injuries first then see if maybe I can squat and deadlift properly again.

Want to be around 180lbs at current 8-10% and able to squat the 140 with easy or more.
 
Height - 5,11ft
chest - 51"
Weight - 22st
Waist - 44"
Arms - 19.5"
Quads - 29"
Calf - 20"


bike - 15 -30 km 3x a week goal to do a lot more lol :D
curl bar - 65kg 10 reps x 3 goal 75kg
Seated Military Press - 100kg 7 reps x 2 goal 120kg
bench press - 155kg 3 reps x 3 goal 200kg
incline leg press - 640kg 5 reps x 2 goal 800kg


most of all i want to tone up more im mostly solid with good definition except for my stomach and i want to be stricter with my diet :)
 
Last edited:
New record for me on the deadlift today, not in terms of weight but reps. Done 200k for 4 today, so i think 220 is going to be here v.soon :D.
So i am upping the 245k to 265k by the end of the year, may seem a bit optomistic but the way things are going im very confident.
 
Last edited:
NitrogenY3K said:
265 is looking promising. Hit a 220k dead today :D
Click to expand...
Congrats. How many sets and reps do you do and what sort of jumps in weight are between each set? I currently do 5 sets of 10 reps but I've been told I'm doing far too many reps and I should be lowering the number if I want to gain more strength. By the time I get to my last set I'm always knackered. I was thinking about lowering the reps to 8 or trying the 5x5 plan.
 
Usually (when im not going for my 1rm) i do:

60kX15
100kX15
140X6
160X6
180X6

But when i go for my 1rm i do

60kX15
100kX15
140X6
160X6
220X1

tbh i might change it and do.

60kX15
100kX15
140kX10
160X8
180X6
 
I should start setting some goals for myself, yet I never actually check my stats. I need to cause I may quickly become out of preportion, I went for a suit fiting a couple of weekends ago and my chest is 46" and I have a 36" waist. I am sitting on around 19.7% of body fat so I would like to lose a little of that so I am more defined.
 
For me I'm weighing in at 14 stone 7 (203 lbs IIRC). However my bodyfat is around 19%. I've got a good level of fitness but my diet needs sorting out a bit.

I've been doing free weights since the beginning of December 2005 now, and made some gains. My bench press is still poor, I'm only doing 50kg (plus the bar so nearer 55kg or so) but on the squats I can do 100kg for 3 reps. My upper body strength is lacking a bit, but coming along. When I started I was benching 35kg (lame).

Realistically I want to bench my own weight by July 2006, and make gains on other exercises. I think the poor benching is because of a muscular inbalance in my shoulders through a leg length discrepancy. This has been corrected through insoles, and exercises to develop the deeper postural muscles.

Because I was doing a lot of running last year, my bodyfat was down to 12% at one point. But I was just over 13 stone in July 2005. Since then I've put on about 12lbs of lean muscle mass apparently. Which is good.

I want to get down to 15% bodyfat in a couple of months, and by summer be around 10%.
 
Good target brasso, hope all goes well for it :)

At the moment I weigh 65kg (143lbs) and currently benching 45kg and squating 55kg (all being 3x8). I'm aiming to bench around 60kg within the next 5 months and squat 80kg.
 
I am 187cm tall and weight 76Kg...

Current (everything is three sets of 8 - have never done single max):

Benchpress 77.5Kg
Squat 110Kg (could do more but I am afraid of slipping a disk :()
Dead 125Kg

There is something seriously wrong with those figures to be honest. I shouldnt be able to Squat that much is my dead is 125 (Surely?!). When I squat I go to a postition where my knees are bent 90 degrees).

Aims by the summer:

Bench 85
Dead 130-140

I need to increase the size/strength of my back mainly I think. I am happy with bench at the mo...
 
Not sure how accurate these bodyfat scales are (it was in Tesco) but I weighed myself when I moved home from uni in June, this at a time I did a lot of running but no free weights. I was 13 stone 3lbs.

I weighed myself today and my bodyfat is no different (still about 20% which I need to cut down) but I am 14 stone 8lbs. Thats quite a gain of lean mass. I've been doing free weights regularly since December 2005.

I'm a lot bigger and stronger...its starting to seem worthwhile :cool: I seem to be making progress.
 
Chong Warrior said:
Currently:

Height - 6ft
Weight - 15st 3lbs (213lbs)
Waist - 34"
Arms - 16.5" - flexed
Quads - 26"
Calf - 17"
Chest - Need a bigger tape measure!
Body Fat - Around 17% I'd guess maybe a little more? muscle definition is visible, as are top 4 ab's, lower ab's are covered though! )

Target:

Body Fat - 12% don't want to look like a ripped gym junkie, just very healthy.
Click to expand...
Thought I'd drag this thread up, see who's getting close to their targets they had back in Feb.

Weight - 15st 5lbs
Chest 45" - 49"
Waist 34"
Bicep 15.5" - flexed = 16.75"
Quad 26.25"
Calf 17"
Neck 17.25"
Forearm 13" - flexed = 13.5"
Wrist 7.5"

Bodyfat - Around 12%-13%, much more vascular, especially on my arms and shoulders. Good definition on my back and my abs are more visible now... still not a real six pack as there's still a bit of fat around my lower abs but that's about the only place I'm holding fat now.

I was reaching 16 stone about 6-7 weeks ago and I've lost about 6lbs of body fat whilst still gaining strength in the gym, haven't backed off any weight at all, though my bench press progress has virtually stoppped it hasn't gone backwards, still doing 4-5 sets with 110kg :)

To lose that weight I've changed my routine from each bodypart once a week with a Mon - Wed -Fri split I've been hitting them twice Mon/Tue - Thur/Fri. Training with a high tempo 60-90 secs rest between sets MAX! This way I've done ZERO cardio work ;)
My diet is much more strict - though not perfect. Lots of good fats, quality protein and low GI carbs. I've also been using some help in the form of the original ECA stack, ephedrine 25mg & caffeine 200mg, didn't bother with the asprin.

Another 2-3lbs of bodyfat off and I'll be a very happy bunny! How I'm going to manage it though with the amount of alcohol I'm drinking I have no idea... :eek:
 
Status
Not open for further replies.
Back
Top Bottom