Post a current goal of yours

[thomez]

I want to bench 2x my body weight


post your goals


this forum needs some fucking activity

[shmoogie]

get back to lifting what I was before summer

[Alchemist]

Get to sub 9% bf.

Currently at about 10.5% I would say.

[Alchemist]

and :werd: this forum is slow as shit

[tuesdaynightmike]

I want to bench 2x my body weight



get back to lifting what I was before summer

Get to sub 9% bf.


and :werd: this forum is slow as shit
:werd:

[lubriderm]

To get a body like bruce lee is my goal.

[Hellcouldbworse]

Well, my goal was to lose some weight and I've lost about 10lbs. Now I'm just focusing on keeping up with working out.

[xrocket21]

current: 249

goal: 215


:run:

6'5"

[thomez]

I should add I also want to deadlift 3x my body weight once I get my knee healthy.

Basically I want to be 165 and have a 500+ deadlift, that's a nice number to shoot for.

[Alchemist]

I can pull more than 2x body weight, I can't even imagine doing 3x :run:

[thomez]

I can pull more than 2x body weight, I can't even imagine doing 3x :run:
I started out doing 315 my first week. I was doing 2x body weight (405) in less than a month. For whatever reason I'm pretty good at deadlifting.

[ALTIERI11]

my latest goal was to hit 160 lbs, i started at 175. i'm 5'8

weighed in at 159.5 this morning :o



currently seeking new goal ideas, prob gonna be a bench weight

[Alchemist]

I started out doing 315 my first week. I was doing 2x body weight (405) in less than a month. For whatever reason I'm pretty good at deadlifting.

hah I pull a lot less than that. I can do a few reps with a little over 2x body weight for me, around 335-345. I think I could pull more, but my grip is :greddy:

[killafornia]

to keep cutting away that bf and to keep lifting to get that lean, defined look

i got measured 6 months ago @ 6'1"/200/~16%bf

yesterday i came in at 6'1"/167/~7.8%bf

pretty happy with everything so far

[NPH]

lose my gut :o

[Bisquick Mehoff]

Get to single digit BF%. I'm around 12% right now.

[TL_Diplomat]

current: 249

goal: 215


:run:

6'5"


I was 250 about 7 weeks ago. I am 227 now. I havent been working out for nearly a month, my diet went to shit the past 2 weeks because of Ramadan. I think in the past 2 weeks, if I was still pushing with my success, I would easily be 220 or less. I think you can do it if you fix your diet and do some cardio.

[TL_Diplomat]

My goal is to get control of my diet. I want to go down to 200-205.

24 years old.
6'4"
Starting weight: 250
Current weight: 227

[Narcissus]

i need to get my numbers back up, keep my waist the same size or smaller

[tuesdaynightmike]

nice av lol

[blackwrx]

11% bf by November

i was 25% in February and I am at about 14% right now.

[geekierthanyou]

sub 10% bf, at 11 now. I just ate a meatball sandwich though, so it's not happening this week :sad:

[qqmoreimo]

get to 165lb (was 160 2 years ago)... now last time i weighed in was 2 weeks ago at 195... 5'5" :wtc:

but i've been on my diet for 2 weeks so far and my goal is to hit 165 by end of November which is a very doable goal. while increasing my lifts back to where they were 2 years ago (bench 315, squat around 405, and deadlift was around 425)

[thomez]

I benched 275x2 today after doing 225x5 for 3 sets on incline

getting closer to my goal I guess

[qqmoreimo]

I benched 275x2 today after doing 225x5 for 3 sets on incline

getting closer to my goal I guess

nice bro

yeah i'm back up to 225 on bench just after 2 weeks so i'm happy. gonna start shifting gear from my regular 12-10-8-6 routine to a more strength oriented weight program like 5x5 while maintaining cardio.

[Drilldo]

I could probably max very close this now but I want to be able to rep the following:

Bench: 315

Squat: 405

Deadlift: 495 (probably throw a couple of 2.5's on there to make 500 official)

To be about 12% (got a ways to go on that :hs: ). Probably max and rep are two very different things though and it's going to be a long road.

[Rachel]

down two sizes by halloween.

be able to bench press more than I weight. :bowdown:

[NCO]

I'm 6'0", 180 lbs. As of now, I can graze a basketball rim on a good day. I would like to be able to grab rim/dunk in the future. Not really sure how to go about this...

[thomez]

I could probably max very close this now but I want to be able to rep the following:

Bench: 315

Squat: 405

Deadlift: 495 (probably throw a couple of 2.5's on there to make 500 official)

To be about 12% (got a ways to go on that :hs: ). Probably max and rep are two very different things though and it's going to be a long road.
those are all solid goals

mine are very similar (except repping the deadlift, no reason to kill myself :o )

[Drilldo]

those are all solid goals

mine are very similar (except repping the deadlift, no reason to kill myself :o )

Thanks. Yeah I started out in the gym trying to lose weight, which I did and still am (over 100lbs and counting) but you know how lifting is, one day somebody asks your numbers, you start getting competitive and the next thing you know you're the guy walking around with straps, a gym bag and a protein shake :o When I was gaining a lot of strength this past winter my diet kind of went to shit and I stopped losing fat, so I reevaluated what I was eating and now I am back on track. Fat loss is again the number one goal with strength being secondary. I find the difference between the two is simply diet.

[Alchemist]

down two sizes by halloween.

be able to bench press more than I weight. :bowdown:

:bigthumb: to a chick that lifts. 99% of girls at my gym stay on the first floor with the cardio machines.

[geekierthanyou]

I want another meatball sandwich... :wtc:

[Alaya]

down two sizes by halloween.

be able to bench press more than I weight. :bowdown:

GL lady :bigthumb:

I got 5, maybe 10 more lbs to go, and decrease BF a little more :hs:

[Rachel]

GL lady :bigthumb:

I got 5, maybe 10 more lbs to go, and decrease BF a little more :hs:
thanks love. gl to you too!

[ijustgattaflowYO]

i wanta get to 165 or lighter... was 195 now im about 178 within a month and a half

[advan]

i wanta get to 165 or lighter... was 195 now im about 178 within a month and a half

:cool:

[ijustgattaflowYO]

:cool:

its all for you sweet thang

[spawne32]

lose ten pounds and get rid of these man tits :rofl:

[xrocket21]

I was 250 about 7 weeks ago. I am 227 now. I havent been working out for nearly a month, my diet went to shit the past 2 weeks because of Ramadan. I think in the past 2 weeks, if I was still pushing with my success, I would easily be 220 or less. I think you can do it if you fix your diet and do some cardio.

Depends on your body type. It would be pretty hard for me to get down to 220 that fast, and I would end up losing a lot of muscle.

[Infiltrates]

lose my beer belly while improving overall strength, I'm not fat yet, just out of shape
I don't care if weight is lost or gained in doing so
5'9 130-145 (haven't weighed myself in a long time)

[thomez]

lose my beer belly while improving overall strength, I'm not fat yet, just out of shape
I don't care if weight is lost or gained in doing so
5'9 130-145 (haven't weighed myself in a long time) how the hell could you be that skinny and have a beer belly, wtf

[Infiltrates]

how the hell could you be that skinny and have a beer belly, wtf

for a long time i was very inactive

just got a gym membership and went sunday/monday, probably going again tonight
40-45 mins cardio, 10-20 mins weights
but as I get used to it I'm actually gonna start lifting (organized/routine) and not just figuring out each machine randomly so I'll be spending more time on weights in a week or three

[thomez]

good deal

[Infiltrates]

I feel like such a newb though spending a while at each machine/contraption staring at the little label to figure out what to do before starting - some don't have labels and I still don't know what to do, just waiting to actually see people on them and get a closer look

[thomez]

you should be avoiding the machines anyways :o

[Infiltrates]

you should be avoiding the machines anyways :o
I just heard that from somebody else today too so I think I will

recommendations (not for amount of weight but for what kind of shit to do)? and don't use fancy terms unless you provide pictures also

[thomez]

will provide info later this evening, trying to get some work done right now

[Infiltrates]

:cool:

I'm at work till 9 anyway so I can't use any of the info till later anyway
thanks

[AMG_Fred]

I quit working out and hoping to up my weight 35lbs by march then start cutting around then.

[thomez]

off the top of my head, here are some free weight exercises that you should be doing

chest/triceps = bench press, incline/decline bench press, dips, some kind of pec fly
the bench press can be done with a barbell or dumbells, best IMO is to vary it up because both are important

legs - squats, lunges, hack squats, leg extensions, some kind of leg curl and straight leg deadlifts for hamstrings

shoulders - standing or seated overhead press, front and lateral raises
the presses can again be barbell or dumbell, vary it up, remember the heavy pressing movements are going to make your shoulders grow

back - deadlifts and squats for lower back, pullups, chinups, rows for upper back

arms - for triceps - dips, skull crushers, pushdowns, kickbacks, close-grip bench pressing

for biceps - db and barbell curls, preacher curls, incline curls, and a tip I have read to make your biceps grow is to do a healthy amount of chinups and pullups....

core - reverse crunches, planks, decline situps, some kind of weighted motion for them (I like using the cable machine at the gym, getting on my knees and doing crunches while holding onto the bar)

well that's definitely not an all-inclusive list but it will give you a good start

anything you don't recognize or know how to do just try this site

www.exrx.net (http://www.exrx.net)

[Infiltrates]

do any of these REQUIRE a spotter? or is it ok to do them alone and not max out

[thomez]

do any of these REQUIRE a spotter? or is it ok to do them alone and not max out
you can squat and bench inside a rack for safety if you don't have a spotter

well you would always squat inside a rack but you can also bench, overhead press, all that stuff in a rack with the bars set at the appropriate height to keep it from dropping or smashing you....

[Infiltrates]

cool thanks for the link and all the helpful info
i will take notes and try to establish some kind of routine or organization to my workout

[thomez]

how many days a week do you plan on going

[Infiltrates]

I was thinking of doing 3 on / 1 off and just repeating that, so 5-6, but this is my first week so i might just go 2 on / 1 off this week, still on the fence about whether or not i'm gonna go tonight (this would be the 3rd night), feeling very sore pretty much everywhere except abs

[thomez]

here's the 5 day split that we do:

mon - chest
tues - legs
weds - shoulders
thurs - back
fri - arms

throw abs in there any day (or 2/3) you want just not before squatting on tuesdays or before cardio on any day

[thomez]

if you wanted to make that into a 3 day I would do something like.... chest/triceps together, legs and shoulders, and then back and biceps

[Infiltrates]

how much time do you (whoever is "we") spend each day, not including cardio?

[thomez]

how much time do you (whoever is "we") spend each day, not including cardio?
hour and 15 minutes on average :dunno:

that's working out with 2 other guys

[Infiltrates]

and are you guys taking turns spotting eachother and shit (making it take longer) or do you just all go at the same time and rotate off different equipment?

[thomez]

and are you guys taking turns spotting eachother and shit (making it take longer) or do you just all go at the same time and rotate off different equipment?
taking turns, spotting etc

it's important to have a decent little break between sets, maybe a minute or two

[Infiltrates]

are you also a firm believer in 5x5 or something else? or does it vary depending on what you're working?

[thomez]

http://www.t-nation.com/article/most_recent/the_thib_system_8212_fatigue_and_best_exercises

http://www.t-nation.com/article/most_recent/the_thib_system_8212_type_of_contraction_and_exercise_durati on

http://www.t-nation.com/article/most_recent/the_thib_system_training_frequency_and_rest_periods

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/the_thib_system_variety_and_rules_for_progression&cr=

here's a great 4 part article to read

[Infiltrates]

lose my beer belly while improving overall strength, I'm not fat yet, just out of shape
I don't care if weight is lost or gained in doing so
5'9 130-145 (haven't weighed myself in a long time)


went and found out my actual readings/measurements

148 @ 18% BF
I've got work to do
updated goal: 135-140 bf<15% or less

[Apollo]

6% BF. I think I am around 8% or so now. :o

[shmoogie]

I also want my upper arms to get to at least 15" by the end of the year :wtc:

[:werd:]

I've never been fit my whole life. Was a skinny twig as a teen and once I turned 20 my metabolism slowed down and I put on a fuck ton of weight and became flabby as fuck.

I recently got a bike and have been riding a short 6 mile route 5 days a week, which only took me about a week to get adjusted to (when there is no wind that is, wind is hell :wtc:)

Anyway my current goal is hit a huge hill that I ride by on my current route. After I can do that I'll try and double the distance. Ultimately I'm shooting for 20 miles a day. And hopefully get back down to 195lbs like I've been wanting to do for the past 6 years.

[thomez]

setting goals for the mo fuckin win bro

keep at it and you'll achieve

[Hamfist]

I think it would be really awesome to be able to dunk a basketball. I'm not that tall, 6'1, and am as light as I'll ever be at 185, so it's a bit of a challenge, but i think I'll be able to do it within the year if i work at it enough.

woo, first post on these forums!

[byanychance]

Be able to do a bridge. Been working at it for two damn years and I still can't do it. I won't be able to do any sort of black flip if I can do a basic bridge. I try not to be discouraged, but it doesn't help when everyone in your class can do it but you; even worse, when new students who couldn't do it either learn it quicker than you where you've been struggling for so long..

[FUCK YOU BRO]

Put on about 15 pounds