Whats your Big 3 PR goals and other goals for 2012 fitness?

[ToMuchBoost]

My current PRs
Free BB bench (raw): 405x5
Free ass to grass squat (back of legs touch calf wide stance): 405x8x8
Off floor BB dead (raw) 505x3x2

Current: 6'2" 247lb 11-12% BF (clear abs and vains)

Goals 2012:
450x3 reps bench & 405x8
505x4 reps ATG squat
600x3 reps dead

250-260 and sub 10%

Anyone else set yearly goals? Post em. Goals are needed for long term. I don't care if it's loose 10Lb or bench 200lb post em up.

[Flame]

Although not a yearly goal, I do have a goal of reaching 215 pounds with out being fat.

Currently I sit at 165 @ 6'2'' and I eat like a fat piece of shit. I don't work out much because I got hurt at work and I still have issues from that. But I do plan to buy a pull up/dip system so I can tone up a bit and throw on a few extra muscle pounds.

[ToMuchBoost]

Quote: Originally Posted by Flame

Although not a yearly goal, I do have a goal of reaching 215 pounds with out being fat.

Currently I sit at 165 @ 6'2'' and I eat like a fat piece of shit. I don't work out much because I got hurt at work and I still have issues from that. But I do plan to buy a pull up/dip system so I can tone up a bit and throw on a few extra muscle pounds.

165lb and 6'? Must have a killer metabolism. You'll need to plan out daily meals and try to eat 7-9 times a day.

Sounds like a great goal though.

[burks]

I've lost 35lbs since graduating college in June while building some decent mass. I just want to continue this trend. I'm 5'9" so I'd like to be 165-175 with a single digit bodyfat. Its an obtainable goal within reach.

Edit: current weight is 195lbs. I was never over 145 in high school. Starting to see more definition finally.

For lifts -
Bench goal is 350 by September. Current is 285.
Squat 550. Current 405.

Sadly I haven't been deadlifting much....I need to start again.

I wish I ate and trained like this in high school. I was strong as shit but couldn't gain weight. Bummer. Nice to have a training partner with similar goals too.

[ToMuchBoost]

Man I agree a training partner who knows what they are doing helps a ton.

For deads: watch and read up on form, start out light and have someone who knows form watch or someone video. Do them raw (no belt/straps so you can build core and abs). Once you get over 500lb though a belt (no straps) is a good thing for safety (I've pulled an ab so I know). A strong back will REALLY bump your bench up. Proper form bench you should be using lats/back more then shoulders, less strain on joints and you will put more up.

Great job on the weight loss.

. You need low to get thick legs with a wide sweep and it will help build core also (and in turn help bench). That's a great squat, at your height you would have some nice wheels with that weight.

Quote: Originally Posted by burks

I've lost 35lbs since graduating college in June while building some decent mass. I just want to continue this trend. I'm 5'9" so I'd like to be 165-175 with a single digit bodyfat. Its an obtainable goal within reach.

Edit: current weight is 195lbs. I was never over 145 in high school. Starting to see more definition finally.

For lifts -
Bench goal is 350 by September. Current is 285.
Squat 550. Current 405.

Sadly I haven't been deadlifting much....I need to start again.

I wish I ate and trained like this in high school. I was strong as shit but couldn't gain weight. Bummer. Nice to have a training partner with similar goals too.

[DKING246]

I would like to get to 210 then cut to 195. Im around 190 right now at 5'8. Im weak haha

[ToMuchBoost]

Quote: Originally Posted by DKING246

I would like to get to 210 then cut to 195. Im around 190 right now at 5'8. Im weak haha

I have a friend that's 5'8" and 190 at 7% BF he looks massive with his shirt off.

[DKING246]

Quote: Originally Posted by ToMuchBoost

I have a friend that's 5'8" and 190 at 7% BF he looks massive with his shirt off.

I bet shit. I've gotten decent results in like the last 7 or 8 months.
What stack do you take right now.
heres mine



creatine mono
c4
bcca
pro7 protein

I've tried to eat a bunch of dense foods like oatmeal and protein bars along with potatoes ect.. I feel like a fatass

[ahmed24]

holy shit man 450x3 is a lotttt.... im 19 now and my max is 315. just 1 rep tho lol. 6'1" 220lb. i barely do back though so maybe thats one reason. All i use is creatine ethyl ester and some whey protein isolate.. goal is probably mid/high 300s by this year and more than 1 rep..

[ToMuchBoost]

Will see. I don't like maxing since that's were the most injurys happen but I like saying I did did the number. Kinda a toss up. I'd be better off working up to 4 sets of 6-8 reps with 405, more muscle size and development.

[burks]

Ahmed, some people are just naturally stronger in certain areas too. I'm much better at leg lifts than my friend but he blows me away in bench.

Try to vary your workouts too. I like to go heavy for a few weeks and back off to high reps for a week or two. Mu favorite is 2x50 for squats and/or leg press. Insane.....puke worthy....

[moltenice]

My huge goal is to complete the Spartan Race Trifecta this year.
Completed the Super Spartan in SoCal in Jan, next is the 12+ mile prob 30+ obstacle Beast in Utah in June, then finish up with the Sprint in Malibu in December.

I'm going to try and keep it to 11-12 min miles for the Beast, but we'll see.


BTW I highly recommend the Spartan Race to everyone!

[Double J]

Try and get more toned up. I gotta get myself to do cardio. Been into lifting weights for 16 years. And I never did cardio. Except when I used to play basketball back when I was 18-19. I'm 33 now. 6'1 203 lbs. At this age it seems that cardio is a must now. Back when I was 18 years old. I could eat anything and still have an 8 pack. I miss those days.

[ToMuchBoost]

No joke huh? My dietitian has me eating 10 solid meals a day in a 3 day carb cycle (high, med and low days then repeat). It's a huge PITA and now I've got to add cardio.

On a plus: hit the squat and bench goals already. A negative: injured a tendon.