End of the Year goals - Lets hear them.

[Darkane]

Now that half the year has expired, curious to see what people are trying to reach as goals.

Also you guys could add how the first half of the year went, better or worse than expected and what you could do to make the next half a success.

I'll start:

First half went ok, didn't hit my bodyfat% goal (about 4% off or 10pounds) but started working with some real professionals (Andrew Gustafson, and Dr. Shaun Riddle) that are steering me in the right direction both in Body Composition AND Joint, Muscle, and alignment health.

Second Half:

-10% Bodyfat with a carbed up weight of 220lbs
-Squat 405 (360 right now)
-Deadlift 405 or more (Back rehab/Injuries)
-Get the bench press into the high 200's (Last max was 255 over a year ago)
-Gain 5-10lbs of Lean mass specializing Chest, shoulders.

That's about it.

What about you guys?

[theken]

Not be a pussy and get my ass back to the gym consistently. I have fallen off the 4 day a week wagon and am on the lift 12 oz can routine

[reiRei]

first half the year was pretty good, all I really wanted to do was actually get my butt to the gym consistently. Right now, I'm in better shape than I was in high school.. and I'm smaller than I have been in years, which is great!

Second half of the year is going to be a little difficult, I'm moving to Kelowna in abot a month.. and it'll all be about lining up a gym and finding a routine very similar to my weight training class I take..

[dandia89]

Beginning of this year, I could barely do any exercises. I had no balance and no technique. I couldn't do a squat, deadlift or a bench press properly. And my main goal was to develop strength and technique.

current
bench max 150 x 1 rep
squat max 200 x 1 rep
deadlift max 200 x 1 rep

Right now my goals for the end of the year are to
bench 175
squat 250
deadlift 225.

my deadlift is still terrible because of the extreme deconditiong lowerback in highschool and i don't know if that i can have any extreme goals for it.

[Oz-]

Couple of goals I have already hit that I set for the end of year.

- get down to around 240 without being a pussy and losing all my strength. Still about 25 lbs short of that when carb depleted, running a big deficit during the week with a 2 day re-feed every 14 days.
- Bench - 365 x 1 - at around 300 right now. Which was my goal for the year to begin with.
- Squat - 500 x 1 - Probably at around 455 or 465 for a 1RM right now
- Deadlift - 585 x 1 - Just hit a 500 1RM today at lunch.
- Standing Military Press - 225 x 1 - Just hit a 160 x 8.

[lint]

Start - hadn't lifted seriously for around 6 years until I started up again in Jan

Goals (current) 5RM
Press - 180 (155)
Bench - 260 (235)
Squat - 370 (330)
Front squat - 300 (275)
Deadlift - 375 (335)

Chins - 10 (5)
Dips - BW+45 x20 (BWx20)

[civic_rida]

Wow impressive lifts.

[bigbadboss101]

I want to do a lot of deadlifts, pullups, and bench. Gonna be living in camp in Fort Mac in a few weeks so nothing much to do than to hit the gym. Will post some specific goals later.

- Lose 2" waist
- Gain 1.5" on arms
- Bench: 30 lbs increase
- Deadlift: 50 lbs increase
- Squats: 50 lbs increase
- Better heart rate recover
- Lower resting HR by 5 bpm
- Increase HDL, decrease LDL
- Decrease cholesterol level
- Much better cardio
- Increase flexibliity

All possible by year end?

[scboss]

Damn you guys are pretty strong:bigpimp:

My goals are
10 bodyweight pullups widest grip possible
Dumbell press 90 ( 65-70)
Squats 250 (200)
Flexibility increase
And most of all i want to finally hit 200(190) i could have prob done this already but ive been trying not to do a bulking phase.
Gotta get that cardio going a bit more been slacking in that department alot

Im sure as long as we all stay consistant we will all hit are goals with ease!

[GQBalla]

i dunno my lifts yet....since i havent actually tested for 1RMs yets.

but body wise i want to be 170 (current weight) yet more lean.

cuttin starting right now

[no_joke]

Same format as lint:

5 rep max.
Exercise: Goal (Current) all in lbs.
-Deadlift: 325 lb (275)
-Bench: 165 lb (150)
-Squat: 300 lb (245)
-Press: 130 lb (105)

-Pull ups: 15 (9)

And while we're at it, gain 10 lbs. I think the DL goal is attainable but the squat number seems so far away.

[A790]

Goals for January 1, 2010:

3 x 6 routine.
+ Deadlift: 300lbs (240, 320 1RM)
+ Bench: 270lbs (225, 275 1RM)
+ Squat: 325lbs (285, 380 1 RM... kinda)
+ Chins: 3 x 12 (2 x 10)
+ Pull-ups: 3 x 12 (2 x 8)

New weight goal is 215 @ 10%. Currently 213 @ 11%.

[FullMetal]

Its time to hiybernate ima eat as much as i can and sleep for the rest of the winter and wake up in spring and do the rute all over again :clap: :clap: :rofl:

[Adrenaline101]

End of the year goal is to be back down at my original weight before I got sick in Jan. So thats down to 190 from 227 currently. Also get in alot of cardio if I can to improve my stamina since I also quit smoking just before I got sick. Im looking to get back in the shape I was in when I raced xc for biking and played soccer 4 times a week.

All in all its looking to be an achievable goal, health permitting. As long as I stick to a fairly regular biking/exercize schedule and maintain my diet.

[liquidboi69]

~170lb BW @ 8% BF. (-8lb @ - 4%)

Squat: 405lb 1RM raw (+120)
Bench: 315lb 1RM raw (+40)
DL: 455lb 1RM raw (+30)

Qualify for nationals (PL meet) within the year (the numbers above will put me in it...only need around 1000lb total @ 165lb).

Also perfect form/always consistent form for all lifts each week is a goal.

Also hit my second year 'lifting anniversary' which will mark the most ever consecutive amount of months of continuous workout for me.

[Vagabond142]

Be in the military, lose most of my tummy fat, and be fitter than I am now. :D

[vengie]

My goal is to be 180lbs by year end (current 170lbs)

and have all my weights back up to what they were before I stopped going to the gym.

Bench: 225x 8 reps (185x 8 reps current)
Squat: 300lbsx 8 reps (255x 8 reps current)
Shoulder press: 200x 8 reps (175x 8 current)

thats basically the larger lift stuff, everything else will be mainly for toning.

[Darkane]

Originally posted by bigbadboss101
I want to do a lot of deadlifts, pullups, and bench. Gonna be living in camp in Fort Mac in a few weeks so nothing much to do than to hit the gym. Will post some specific goals later.

- Lose 2" waist
Easy
- Gain 1.5" on arms
Not so easy. Losing 2" off of the waist will most likely require a caloric deficit (eating less than you're burning) so muscle gain during this time will be tough. It's also said for a solid 1" gain in arms the rough equivalent is 15 pounds of lean mass gain everywhere.
- Bench: 30 lbs increase
In 6 months? 50-60pounds should be possible
- Deadlift: 50 lbs increase
Again easy. This can go up as quick as 5pounds a week for a few months depending on diet/routine
- Squats: 50 lbs increase
Same as above
- Better heart rate recover
Sprints/Interval training
- Lower resting HR by 5 bpm
Don't fret. Some people run quicker than others here. It's genetic as much as it is conditioning.
- Increase HDL, decrease LDL
Fish oil, Flax seeds, Olive oil, FIBER to increase HDL. Cut Transfats and Carbs to reduce LDL.
- Decrease cholesterol level
Total cholesterol level is HDL + LDL + (Triglycerides x 0.2). Cut carbs and watch your total level drop like a rock.
- Much better cardio
Interval training, Sprints, Or x2/wk steady state at 80% of your max heart rate. Elliptical works well for low impact.
- Increase flexibliity
Check out Magnificent Mobility by Eric Cressy and Mike Robertson. Well worth the money!
All possible by year end?

Answers in Bold, and yes all are doable except the 1.5" on the arms.

[bigbadboss101]

Thanks Darkane. I am actually gonna give Natural High a call and try to see what he has to say.

Probably gonna have to cut chinese food. I am in Vancouver now and every family member wants to go out for food with me and it's hard to be impolite and say no. Sushi on the other hand is good:thumbsup:

[Darkane]

Originally posted by bigbadboss101
Thanks Darkane. I am actually gonna give Natural High a call and try to see what he has to say.

That right there is one of the best things you can do. Now just keep in mind Andrew can help you with almost all of those things. The arms he might not be able to help much seeing it will conflict with some of the other goals (-2" on waist etc).

EDIT: Forgot to mention Andrew is gone till till July 21st. So try after then.

[bigbadboss101]

Originally posted by liquidboi69
~170lb BW @ 8% BF. (-8lb @ - 4%)

Squat: 405lb 1RM raw (+120)
Bench: 315lb 1RM raw (+40)
DL: 455lb 1RM raw (+30)

Qualify for nationals (PL meet) within the year (the numbers above will put me in it...only need around 1000lb total @ 165lb).

Also perfect form/always consistent form for all lifts each week is a goal.

Also hit my second year 'lifting anniversary' which will mark the most ever consecutive amount of months of continuous workout for me.

Man that is impressive. Lean mean muscle machine! 2nd year of lifting? Must be some genetics :D

[Oz-]

Originally posted by liquidboi69
~170lb BW @ 8% BF. (-8lb @ - 4%)

Squat: 405lb 1RM raw (+120)
Bench: 315lb 1RM raw (+40)
DL: 455lb 1RM raw (+30)

Qualify for nationals (PL meet) within the year (the numbers above will put me in it...only need around 1000lb total @ 165lb).

Also perfect form/always consistent form for all lifts each week is a goal.

Also hit my second year 'lifting anniversary' which will mark the most ever consecutive amount of months of continuous workout for me.

Which fed? IPF/CPU/APU? Great numbers.

[Oz-]

Originally posted by bigbadboss101
Thanks Darkane. I am actually gonna give Natural High a call and try to see what he has to say.

Probably gonna have to cut chinese food. I am in Vancouver now and every family member wants to go out for food with me and it's hard to be impolite and say no. Sushi on the other hand is good:thumbsup:

When I go for chinese food, I don't bother with any rice and just eat the fish/chicken/beef and the veggies. Always making sure not to eat any of the deep fried stuff either, which isn't too hard with most of the chinese food we eat.

[max_boost]

I just want to keep getting stronger and bigger.

Would like 5 rep max increased to -----> .......

Squat: 210 ----> 250
Deadlift: 210 ----> 250
Bench: 115 ----> 140
Press: 85 ----> 110

These are just random target numbers. We'll see how it goes lol

[liquidboi69]

Originally posted by Oz-


Which fed? IPF/CPU/APU? Great numbers.
CPU + APU I guess you could call it? Well I'm registered for APU...but they're all under CPU I think. CPU is IPF affiliated/equivalent. Mmm...my numbers aren't that great =(

I should clarify, the numbers on the left are my goal, and the numbers on the right is what i need to do to get there. So right now I'm doing pretty badly. (275lb bench, wanting to go to 315lb need to +40lb)

I'm actually doing my first meet on Sat at APU provincials...so I'm not 100% sure of my real 1RM. Those are gym max's after work sets so I guess I'll see.

[lint]

^^^ that's a monster squat increase in the next 6 months considering you've been lifting for 1.5-2 years. Good luck!

[liquidboi69]

Originally posted by lint
^^^ that's a monster squat increase in the next 6 months considering you've been lifting for 1.5-2 years. Good luck!
Ya I know it will be hard. I know I'm near my potential for bench and deadlift...but squat I know i could improve alot more. I only recently learned how to squat properly with good form...which is probably why my legs are lagging behind so badly. I also have only done squats and deads for about a year or so (used to be a bench curl guy :rofl: )

To be proportional in strength...my squat should at least be like 325 or so. It is a bit ambitious though I know.

[Darkane]

Originally posted by liquidboi69

Ya I know it will be hard. I know I'm near my potential for bench and deadlift...but squat I know i could improve alot more. I only recently learned how to squat properly with good form...which is probably why my legs are lagging behind so badly.

To be proportional in strength...my squat should at least be like 325 or so. It is a bit ambitious though I know.

I don't want to de-rail you or anything, but realistically 120# in 6 months while NOT specializing the squat is going to be near impossible.

As said before you're not a total new trainee.

Only advice I can offer is this: Eat by the bucket, and sleep half the day everyday.

No booze, and get laid everyday lol.

[liquidboi69]

lol will try lol thanks. Hope you have a fast back recovery. I know how it feels to have an unhealthy back...effects everything in everyday life.

[pattyt]

Just wanna keep working out the same way, and weigh 205 pounds (current weight 187, im a ridiculously hard gainer, but i will persevere!!!)

[~Leah~]

First half of the year went great for me. Only ended up taking a week off the gym twice and stayed at 5-6 days/week. The genetic belly fat is effing HARD to get rid of (I'm not super strict with my diet, and don't want to be), but I'm not overly concerned. I no longer want to compete like I did a few years ago, and I figure a bit of curves on a gal ain't that bad. I personally think I rocked my dress for the wedding I attended a month ago, and I'm generally a very happy person, so IMO, my goals were met.

The second half of the year is going to prove a bit more difficult. I'll be moving back to Sask where I'll no longer be working full time, and won't have the freedom or flexibility to do what I am doing now because of child care, school, and work schedules combined. I'm hoping to convince my mom to go halfers on a good treadmill with me since I get cost... that will at least give me the freedom to do a bunch of cardio at home and when I'm studying. Then I have all the resistance exercises I will need.

Will definitely have to do an update at the end of the year to see who stuck to their guns and goals for these 6 months!

[Darkane]

Originally posted by pattyt
Just wanna keep working out the same way, and weigh 205 pounds (current weight 187, im a ridiculously hard gainer, but i will persevere!!!)

Why do you 'think' you're a super hardgainer?

Fact is maybe 3-5% of all trainers are hardgainers.

I'm sure you keep a food log, regularly add de-loads to your routine, Switch the routine, lift in the 80% of max weight zone, and sleep well while getting 1.5-2g of protein per pound of body weight right? ;)

I've never ever truly met a hardgainer - just people with under recovery. That usually means diet is way off (95%) or the time.

Eating "good" doesn't mean shit. You must know HOW MUCH you're eating to judge the next step.

[lint]

^^^ to add, if you just wanna keep working out the same way, maybe THAT's the reason you think you're a hard gainer?

[shadowz]

Ditched the scale, really do not care how much I weigh as long as I feel good and notice results.

About 5 weeks ago I cut carbs HUGE difference, I have my daily 5-6 meals. Increased my protien intake which I notice has helped in the building of LBM. Been working with a friend who is a trainer which has helped significantly over just going to the gym and working out. Added a lot more cardio into my workouts as well core exercises. I am seeing my body change in a good way, pants are way to big now, I can actually see muscle development, I feel great. My goal is to be leaner and stronger, no actual weight goals, but I would like to hit 10% BF currently hovering at 15%. Other than that I hope to see more progress in the coming months.

[89coupe]

190lbs and 6% body fat by Nov.1st

I could care less about how much I can lift

[civic_rida]

+1 for t he post above good call.
5'10 190 lbs around 6% body fat is my goal.

[89coupe]

Originally posted by civic_rida
+1 for t he post above good call.
5'10 190 lbs around 6% body fat is my goal.

Haha...thats HUGE for 5' 10"

I'm 6'

[bigbadboss101]

Originally posted by 89coupe


Haha...thats HUGE for 5' 10"

I'm 6'

I am 5'8 and 190. They call me puff:bigpimp:

[civic_rida]

whats your body fat?

[jazzyb]

suprised rage2 has'nt posted about his goliath guns and quads

[pattyt]

Originally posted by lint
^^^ to add, if you just wanna keep working out the same way, maybe THAT's the reason you think you're a hard gainer?

I just started a new routine a month ago and its going well, i usually swtich routines every 3 - 4 months. I just consider myself a hardgainer because im tall and naturally lanky and can eat pounds of junk food and never gain a pound (still going through puberty i guess ahaha).

Darkane - I do get 1.5 grams of protien per pound (only 60 of that from shakes) SO HA! ;) lolll. Also the diet is being seriously watched, been food logging for almost 3 weeks now.

[bigbadboss101]

Originally posted by civic_rida
whats your body fat?

No idea. High teens? I don't do much cardio so that needs to change. Also probably more stretching.

[Darkane]

Originally posted by pattyt


I just started a new routine a month ago and its going well, i usually swtich routines every 3 - 4 months. I just consider myself a hardgainer because im tall and naturally lanky and can eat pounds of junk food and never gain a pound (still going through puberty i guess ahaha).

Darkane - I do get 1.5 grams of protien per pound (only 60 of that from shakes) SO HA! ;) lolll. Also the diet is being seriously watched, been food logging for almost 3 weeks now.

Alright - I'll bite.

Assuming you're legit and not just saying you eat good and log it, breakdown the macro's for me. I'm curious.

Post up your current routine too. It could be you're truly a hardgainer and I got some tips that could help you - Indeed if you're a true hardgainer.

[DarkDream]

What do you use to calculate body fat?

[mac_82]

.

[liquidboi69]

Originally posted by DarkDream
What do you use to calculate body fat?
Calipers at home (1 site) -least accurate
Calipers done professionally (multi-site) -accurate up to anything around 8%bf
Dunk test -very accurate
Bod pod -most accurate

Anything except for at home, you gota pay/test. At home you can buy a belly fat site caliper from GNC and they claim it's within 1% of the dunk test, but...I am skeptical.

[liquidboi69]

Originally posted by liquidboi69
~170lb BW @ 8% BF. (-8lb @ - 4%)

Squat: 405lb 1RM raw (+120)
Bench: 315lb 1RM raw (+40)
DL: 455lb 1RM raw (+30)

Well it's been two months. I remember most people did not believe I would be able to reach the 405 squat by the end of the year.

I maxed everything out this week, and I got:

Squat: 365lb
Bench: 265lb x 2
DL: 445lb

I would say at this point...benching 315 raw is looking bleek, as bench has not improved much. However, if I continue to get stronger I'll hit the 405 by the end of the year :)

Another thing to note, there is no way I'll hit 170 at the rate I'm going without dehydration. I'm about 182 right now carbed and sodium'd up.

[fast95pony]

Haven't been here for a long time.
I started in April at 263lbs.Been eating better ,and light exercising.I've lost 37lbs. Goal is to lose 40lbs by the end of September (6 months since starting,definately do-able) , and a further 20lbs by the end of the year (total 60lbs).
Ultimate goal = to be a 170-180lbs by Easter 2010.
Going on a cruise with the wife,got to look good ! :D

[Oz-]

Originally posted by liquidboi69

Well it's been two months. I remember most people did not believe I would be able to reach the 405 squat by the end of the year.

I maxed everything out this week, and I got:

Squat: 365lb
Bench: 265lb x 2
DL: 445lb

I would say at this point...benching 315 raw is looking bleek, as bench has not improved much. However, if I continue to get stronger I'll hit the 405 by the end of the year :)

Another thing to note, there is no way I'll hit 170 at the rate I'm going without dehydration. I'm about 182 right now carbed and sodium'd up.

Nice work!!

80lbs on your squat in 2 months, holy crap!! The biggest hurdle for getting to those goals is not being afraid of the weight, once you an overcome that hurdle the lift is mentally easy to do.

Hopefully, you meet your goals by the end of the year, it does suck that gains/losses are not linear. As for the weight loss, getting to 165 might be super tough with the APU weigh in only a few hours before you start. Have you considered running something like a recomposition/TCD style diet? That might help you get rid of a bit more bf% before July.

[liquidboi69]

Originally posted by Oz-


Nice work!!

80lbs on your squat in 2 months, holy crap!! The biggest hurdle for getting to those goals is not being afraid of the weight, once you an overcome that hurdle the lift is mentally easy to do.

Hopefully, you meet your goals by the end of the year, it does suck that gains/losses are not linear. As for the weight loss, getting to 165 might be super tough with the APU weigh in only a few hours before you start. Have you considered running something like a recomposition/TCD style diet? That might help you get rid of a bit more bf% before July.
Thanks =). Ya getting to 165 is going to be tough. I'm trying to decide if I should even bother...since I can qualify for nationals at the jr 181 weight class anyway. However, 165 and those numbers will look way better on paper (if I don't lose tonnes of strength.)

I haven't really been dieting to be honest. My diet is based on the anabolic diet...but I can't really seem to stick to it. I eat fast food like 3x/week. I don't count carbs or calories, I just make sure I have enough protein (which is why I'm 182 carb'd and sodium'd up right now.)

What do you think I should do, just say f it and be in the 181? I might be too big for the 165 since I'm around 11-12% BF right now. I gained too much muscle. Even if I go to like 5% BF I'll still be around 170...I am not sure if 5lb in water/sodium could be lost.

[Oz-]

Well you have until around July to play around with your weight class. But honestly without ever lifting in a meet, my armchair thoughts are to try and lean out to 170ish and leave the 5-8 lbs for a weight cut before. You could probably get an idea of the weight cut during your deload weeks. Unfortunately, the IPF rules are only a few hours before comp. weigh ins compared to most other feds which are 24 hour weigh ins.

I suspect that if you actually watched your diet, you could get down to that level that 165 is not too far away.

[Redlined_8000]

Originally posted by liquidboi69

Thanks =). Ya getting to 165 is going to be tough. I'm trying to decide if I should even bother...since I can qualify for nationals at the jr 181 weight class anyway. However, 165 and those numbers will look way better on paper (if I don't lose tonnes of strength.)

I haven't really been dieting to be honest. My diet is based on the anabolic diet...but I can't really seem to stick to it. I eat fast food like 3x/week. I don't count carbs or calories, I just make sure I have enough protein (which is why I'm 182 carb'd and sodium'd up right now.)

What do you think I should do, just say f it and be in the 181? I might be too big for the 165 since I'm around 11-12% BF right now. I gained too much muscle. Even if I go to like 5% BF I'll still be around 170...I am not sure if 5lb in water/sodium could be lost.

Good Job on the lifts man! Are you gonna do your meet Raw or in a suit?

If you are 12 % right now, it won't be a good idea to try for the 5%. I'd say try for the most fat loss while preserving strength. That might be anywhere from 5-10%, it's a tough call.

Lets just play with numbers here; At 8% that would give you roughly 4% reduction so 7.2lbs. We're now 175 fully hydrated, full sodium, AND full glycogen.

The thing is going low carb and I mean less than 30g a day (and that 30G must be green veggies only), you can drop the glycogen with some big metabolic style workouts.

That should put you down maybe another 5 pounds. Make sure all your food cooked without salt, use Mrs. Dash. It's all salt free and tastes good. Eat Chicken, Sol, Talapia. White meats low sodium.

The next trick is too use a herbal diuretic the night or two before the meet, and sweat your ass off. You can drop as much as 10-15pounds like this.

You can hit your weight easy.

For an example, When I'm depleted (Not dehydrated) It takes me 12 pounds to reach "full". That's max glycogen and hydration the excess carbs bring in.

Good luck and keep us updated for sure!

EDIT: This is Darkane

[JNeil]

I started out last September when I started school and since this is what my goals, current, and start look like:

Goals (Current) *Beginning*

Weight 175lbs. ~11%BF (159.4lbs, ~13%BF) *139lbs* skinny BF

Bench 185x5 (165x5) *~140x5*
Squat 250x5 (205x5) *~175x5*
Deadlift 305x5 (265x5) *~205x5*



Over the summer I battled sickness and schoolwork and lost 7-8 pounds because I didnt hit the gym for a month or eat properly.. Im getting back into it now and I've gained 4 of those lost pounds back in 3 weeks so I think I'm at least on the right track.


P.S. Started out on the built for show workout, definitely recommend it for any beginngers out there. I have recently switched to my own plan and we'll see how it goes :D

[KRyn]

Due to a recent shoulder injury, my goals have changed some what. I was hoping to put up 315lbs for barbell bench, but I doubt my shoulder will like that (I was close as my last 1 RM attempt was clean at 285lbs). I have now opted to try and incline bench press the 110lbs dumbbells (the largest MRU has) come the end of the school year. I am close as I can manage the 90s for very clean reps/sets. My squat 1 RM max is theoretically about 350lbs (which I doubt because I squat to below parallel). Currently I am working with 315lbs for reps/sets squatting. Like Drakane I have a lower back injury so dead lifting and I don't get along to well. I managed to lift 405lbs about seven weeks ago, I paid for it dearly. My back was tweaked for some time.

As far as body composition I would ideally like to see my self at about 200lbs @ current body fat (I am assuming somewhere between 12-15%) by about March or April. That means I only have about 15lbs to go.

[James Winz]

Now:

Bench 165 x 5
Squat 175 x 5
Deadlift 255 x 5
Weight 200 Height 6'1

Goals
Bench 190 x 5
Squat 225 x 5
Deadlift 315 x 5

Weight 190

I just started working out again seriously a week ago. I am going to continue working out and hopefully I can reach these goals by the new year!

[seer_claw]

End of year goal for me is basically to try to drop 20-30 lbs. I'm currently at 255 so if I could get down to 220 that would be awesome but I'm not holding out for it. I'll be happy to hit 230 by Jan. 1.

Currently mostly doing cardio, running 5km in 30min want to get it down to 20min. Trying to hit the gym every 2nd day, alternating with the running. And I'm always on my bike so it should help too.

[Dumbass17]

i'd honestly like to just be able to complete one, yes just ONE behind the head dumbell extension
(http://www.shapefit.com/triceps-exercises-standing-dumbbell-triceps-extensions.html)

but alas, I cannot move my left shoulder that high over my head without feeling my shoulder is going to dislocate/shatter into a million pieces...fucking injuries

[A790]

End of year goal: 225lbs @ 14%. End of February goal: 230lbs @ 14%. End of June goal: 220lbs @ 11% :D

[core_upt]

Originally posted by seer_claw
End of year goal for me is basically to try to drop 20-30 lbs. I'm currently at 255 so if I could get down to 220 that would be awesome but I'm not holding out for it. I'll be happy to hit 230 by Jan. 1.

Currently mostly doing cardio, running 5km in 30min want to get it down to 20min. Trying to hit the gym every 2nd day, alternating with the running. And I'm always on my bike so it should help too.

5km in 30 min is a good pace, 25 mins is very quick. Under 20.... there were 2 people who finished under 20 minutes for a 5K at the Calgary Marathon (http://www.raceheadquarters.com/results/2009/run/CalgaryMarathon20095K.html). Running even a 24 is pretty much an all out sprint!

Good job on the progress so far, and keep striving for improvement, but keep your goals reasonable so you don't kill yourself trying to reach the impossible (or more accurately injure yourself).

My year end goals:

Weight

November 20 goal of 190lbs.
December 31 goal of 185lbs.
As of March 30/09 was 220lbs.
As of August 15/09 ws 198lbs.
Currently about 203lbs.
Didn't lose an ounce of muscle while dropping the weight, just fat!
Need to clean up the diet again and keep dropping. Props to Darkane and A790s posts in this section for the insights.

Lifts

Dumbell Bench to 100lbs
As of March 30/09 was around 70lbs
Currently lifting 90lbs for reps of 10/7/5

Dips

Dip with 25lb weight added
Currently doing three sets of 12 unassisted

Pull-ups

Pull-ups unassisted, medium grip, 3 sets of 10
Currently doing sets of 8/6/6 unassisted, pretty good form


Squats

Fuck, I have a ton of issues with squats. My technique sucks, my knees hurt, my back hurts from doing them; so my year end goal is really quite simply to get good technique. Next year I will work on getting better gains. Till the end, stretching out my hips and ankles and getting good form down. only if it's only the bar, or bar + a plate/side. (It's not like I don't have the strength, I can leg press 450-600lbs, but can't squat for shit - this must change).

Back

I am doing a combination of cable rows and pull downs.
Pulldowns to 165lbs
Rows to 235lbs.
Sets of 5.
Currently at about 80% of this.
I would also like to start learning rack pulls and deadlifts. Technique first, weight second.

My main thing for the remaining three months will keeping muscle while leaning out. If I lose a bit of muscle while dropping fat%, I'm ok with that.

Let's all keep it going and check back in with 6 weeks to go until the end of the year. Best of luck!!

[seer_claw]

Ya, I know its a super fast time but its something to aim for. I used to run 5k in about 24min but its going to be tough to get back to there even. But I'm going to try, at least it will help me lose some weight getting there. :thumbsup:

[liquidboi69]

Well, it's almost the end of the year so I thought I'd bump this thread.

Did anyone end up reaching their end of the year goals? I just missed most of mine unfortunately, and probably will not get it by new years due to finals. But I did get my DL goal. I'll probably get those goals within the first quarter of 2010.

Starting
Body Weight: 178lb @ 12%BF
Squat: 285lb projected 1RM
Bench: 265lb 1RM
DL: 425lb 1RM

Goals
BW: 170lb @ 8% BF.
Squat: 405lb 1RM raw
Bench: 315lb 1RM raw
DL: 455lb 1RM raw

End of year actual
BW: 180lb @ 12% BF
Squat: 390lb 1RM
Bench: 275lb x 2RM, 303lb shirted 1RM
DL: 473lb 1RM

Come April, I'm hoping to break the Canadian IPF Jr. raw deadlift record (no one cares about raw, and the equipped guys would beat it if they decided to lift unequipment, but it's something to shoot for I guess.)

[speedog]

Didn't really set any, but now it's to get my father-in-law through his first two weeks of chemo. Any other goals really don't matter right now in comparison to his new battle with cancer.

[Vagabond142]

Originally posted by Vagabond142
Be in the military, lose most of my tummy fat, and be fitter than I am now. :D

-Kinda missed on the military thing (medically disqualified (honorable))
-I lost about 7% body fat over the year, still sitting at about 18%, but I'm no longer mr tubbo. I also decreased from 250lbs to a much more sensible 225 lbs overall weight, without losing any tone or strength ability
-My stamina is way up... I can actually jog, run, bike, do pushups, etc, WAY more than I could at this time in 2008 o_O

[A790]

I surpassed my goal: 225lbs @ 13% (as of this morning). SOOOOLIIIIIID

[Darkane]

-10% Bodyfat with a carbed up weight of 220lbs
-Squat 405 (360 right now)
-Deadlift 405 or more (Back rehab/Injuries)
-Get the bench press into the high 200's (Last max was 255 over a year ago)
-Gain 5-10lbs of Lean mass specializing Chest, shoulders.

Those were my goals. Now lets see:

1) Made it to 12%. My carbed weight is around 220 right now.

2) Squat won't make it. I'm still right around the 360 area but my body weight is 20 pounds less.

3) Yes, not officially but I'm confident I can pull 405 and my back is getting better

4) Bench I know I'm in the 265+ area now. So almost my goal

5) Gained 5pounds of lean mass. Didn't specialize.

Goals are great, even though I didn't make some of them I can keep pushing now for next year. These goals kept me motivated anyway! :thumbsup:

[no_joke]

Originally posted by no_joke
Same format as lint:

5 rep max.
Exercise: Goal (Current) all in lbs.
-Deadlift: 325 lb (275)
-Bench: 165 lb (150)
-Squat: 300 lb (245)
-Press: 130 lb (105)

-Pull ups: 15 (9)

And while we're at it, gain 10 lbs. I think the DL goal is attainable but the squat number seems so far away.


3x5 rep max.
Exercise: Current max (lbs.)
-Bench: 155
-Squat: 280
-Power clean: 155

1x5 rep max.
Exercise: Current max (lbs.)
-Deadlift: 320
-Press: 115

-Pull ups: 11

Posted goals on July 6th, took major breaks from working out in Aug and Sep, about 5 weeks total. Been doing a bastardized Starting Strength workout since May. I say bastardized because I can't always make it to the gym 3 times a week and I cannot make the time to get enough sleep every night. Sorry Ripp, just don't have the dedication I guess. :dunno: :)

About 160 lb BW right now, from ~163 lb in the summer- and I was biking to work everyday and swimming every other day back then... go figure! Must be the cold weather metabolism kicking in. I'm satisfied with my gains in DL and squat but my bench hasn't budged at all in months. :banghead: I think I will try to reach my end of year DL goal, and then try 5/3/1 in the new year just to switch it up. Nice work everybody! Great thread idea!

[lint]

Originally posted by lint
Start - hadn't lifted seriously for around 6 years until I started up again in Jan

Goals (current) 5RM
Press - 180 (155)
Bench - 260 (235)
Squat - 370 (330)
Front squat - 300 (275)
Deadlift - 375 (335)

Chins - 10 (5)
Dips - BW+45 x20 (BWx20)

Welp, looking at these EOY goals, I did piddly, mostly maintained my strength. My second son was born at the end of August and getting stronger just wasn't a priority. I also needed to get my blood work in order. My best achievement this year has been dropping 20lbs and 6.5%BF in the past 6 weeks while maintaining my strength and fitting into every pair of pants in my closet.

[Oz-]

Originally posted by Oz-
Couple of goals I have already hit that I set for the end of year.

- get down to around 240 without being a pussy and losing all my strength. Still about 25 lbs short of that when carb depleted, running a big deficit during the week with a 2 day re-feed every 14 days.
- Bench - 365 x 1 - at around 300 right now. Which was my goal for the year to begin with.
- Squat - 500 x 1 - Probably at around 455 or 465 for a 1RM right now
- Deadlift - 585 x 1 - Just hit a 500 1RM today at lunch.
- Standing Military Press - 225 x 1 - Just hit a 160 x 8.

Got hit with some pretty bad injuries during the year. Pulled hamstring that is still lingering 6 months later and hurt my bicep tendon.

Weight was pretty close.
Bench was not, didn't get much further then 300
Squat got to a 475 single
Deadlift I hit 535 but didn't get back to a place that I felt comfortable pulling for a heavy single
Military Press was closer, as I hit 205 without much trouble.

[max_boost]

Originally posted by max_boost
I just want to keep getting stronger and bigger.

Would like 5 rep max increased to -----> .......

Squat: 210 ----> 250
Deadlift: 210 ----> 250
Bench: 115 ----> 140
Press: 85 ----> 110

These are just random target numbers. We'll see how it goes lol

Just want to say I got nowhere near my targets. Fell off the wagon, too much partying, not enough lifting or eating.

2010 will be different. :whipped:

[GQBalla]

Originally posted by GQBalla
i dunno my lifts yet....since i havent actually tested for 1RMs yets.

but body wise i want to be 170 (current weight) yet more lean.

cuttin starting right now

Was up to 185 cut back down to 175. I'm the strongest and most lean I've been all year

Still never tested 1rm though

[max_boost]

^^^

Use the 5/3/1 formula to calculate 1RM.

Weights X reps X .0333 + Weights=1RM

Personally I'm scared to test the 1RM, don't want to hurt myself haha

[liquidboi69]

You can also use online 1RM calculators such as this one:

http://www.exrx.net/Calculators/OneRepMax.html

[s_havinga]

My goal was to be down from 230 to 215 this year. I actually was down to around 210 for a while but am back up to 215 right now. The past few weeks have been so busy that my only form of exercise has been hockey a few times a week. not to mention the rediculous amount of junk food that has been in my house for christmas!

All in all I am happy with my results. I have dropped about 40 lbs in the past 2 years and gain a significant amount of muscle and endurance. My pant size has also dropped from a tight 38 to a loose 36 which is great except for the fact that the suit I bought 16 months ago and wore twice looks rediculous on me now! :banghead:

For 2010 I am hoping to get a body analysis done in order to be able to set some solid goals. I think that 215 at 6'3" is probably a reasonable weight but I am thinking I might try cut down to the 205 area to get rid of some fatty areas that don't seem to want to go away (mainly in the side area). Once I get rid of that, try and bulk back up to 210-215ish. But before any of that I am off to sunny Australia for 3 weeks in Jan!

[ronaldo123]

End of the year goal is to be back down at my original weight before I got sick in Jan. So thats down to 190 from 227 currently. Also get in alot of cardio if I can to improve my stamina since I also quit smoking just before I got sick. Im looking to get back in the shape I was in when I raced xc for biking and played soccer 4 times a week.Safe Hands Transfers (http://safehandstransfers.wordpress.com/)