practice endurance every week and you'll get farther than 5km, just keep going at it

and for the people who are starting to go to the gym don't quit

heard about so many people that just disappear in the early weeks after they sign up, yeah it could be frustrating that you won't see gains but when you achieve the mentality to want to go the gym everyday then you'll start seeing results :)

I will run the Sun Run under 1Hr.
I will Squat 315lb for reps.
I will Deadlift 4 plates.
I will look good by summer. :concentrate:

Right now, been going to the gym enough to keep kinda fit on top of my 3 hockey games a week. Haven't really gained anything and not as fit as I should be. I'm 6'2", right now I'm at 187lbs and 17.9%bf. It's been far too long and I haven't reached my final goal I set a couple years ago. I used to be 124lbs and I pushed to get myself to a healthy weight; in just over 5 months I gained 48lbs. Luckily I've been able to keep that weight by maintaining somewhat but never reached what I set out to be. I want to be at 210lbs and 8-9%bf by the beginning of June, it'll take alot of dedication and hard work to get there but I'm going to push myself as hard as possible. This has to happen. :concentrate:

Not being an ass here, but I hope you realize that you're trying to gain 33lbs while losing 10 percent body fat.

Hey dude aim for the moon and you'll land among the stars even if you fail no homo.

Agreed. Last year i was 240pounds at 5"6, i was a fat ass and not afraid to admit it now. Here's my story. I tried to go on the hells gate ride at PNE but the strap couldn't lock me on tightly and they told me i couldn't go on cause of "machine problems". Put my life into prospective. I fuckin went so hard at the gym this yr and im now at 170Pounds last time i checked. Tried on some clothes i had from grade 9 and even those dont fit. Fuckin pumped for this comin year its gonna be a good year.

My goal is not even for this yr but by summer time EDC in Vegas, i wanna be around 160-170 but with LEAN MUSCLE. I dont know what percent body fat i am right now but honestly i dont give a crap at this point, ive come so far that i KNOW i WILL hit it by summer time. :accepted:

I know its not going to be easy. I know what kind of work its going to take to get the goal I'm aiming for. When I was 124lbs, I was a serious hardgainer, my metobolic rate was rediculous; I ate 8000 to 10000 calories a day on workout days and over 6000 on off days and it payed off. Now my metabolism has slowed down a fair bit since then. I usually sit around 10-12% body fat and this extra 5% has creeped up on me in the past 10 months maybe, so getting that down to where I want it to be shouldnt be too hard. Its just being able to keep it down and gain that 30 pounds. I will be monitoring and logging my progress and if I reach 200 I'll be pumped, but my goal is ultimately 210 and that is what I'm pushing for.

this thread is just what i needed

i've been going soft on my body building workouts lately because of alll the hockey ive been playing
but im going to get back on the ball:

bench 205 for 5 reps
back squat 295 comfortably
deadlift 315 comfortably
military press 1 plate FULL ROM
single leg squat 1 plate FULL ROM

ice hockey wise i want to be able to:
stop on a dime on left side
"toe pick" quick starts
scissor skate backwards and fowards

XplicitLuder

6'6 sitting at 280-ish

My goals for this coming year is to lose weight til im around 220 or so. I've come such a long way in the last 2 years from being almost 300 off just FAT to going down to 240 and then gaining weight but muscle at the same time( instead of JUST fat ) i know it ain't gonna be easy, but i just gotta change my work/eating habits just like i gotta change it for other things. Can't wait for a fresh new year and to hit my goals :concentrate:

hit 2+ plate bench, 3+ plate DL, 2+ plate squats (having knee problems, need to get it checkeD)

pk604 - 5'6 @ 150lbs, roughly 13% bf or so, [bulking]

chest: 43"
right bicep f: 14"
left bicep f: 13.75"
waist: 29


for chest, gonna focus on mainly upper chest for vnecks jk, because its lagging in general, incline bench, incline db, smith machine bench to neck, smith incline sometimes to switch it up

incline bench working set is 135 right now, aiming for 185 working set

not gonna flat bench much, maybe 1x month, mainly flat pin presses, floor presses, dbz with a full rom, ohp on shoulder days to help with it

current flat bench: 140 work set
goal: 205 work set

back focusing on thickness, width not as much, also lower back,
chalk for dls

current deadlift 1x5: 255 [mixed grip]
goal: 315 x5 double overhand, 335 x5 mixed

legs not concerned much on quad size mainly numbers in a2g squats, gonna throw in calves 3x a week at the end of a workout, as theyve grown but have been pretty neglected

current a2g squat: 170 x7
goal: 245 x5

biceps gonna do 1 exercise for 10sets of 10-12 after back
triceps gonna do 1 heavy movement like skullcrush jm press cg bench with some cable exercises
goal is 15.5"

goal weight by summer is 155 with 8% or so bf
for the year is 165 with around 10% bf
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your left bicep lol, how big are your calves?

13,75 damn
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get more ripped. :fuckyea:

weight.

310 starting weight Feb 2010
235 - weight Aug 2010

250 - current Jan 2012
200 - goal June 2012

Lose weight
hit the gym
get bigger :D

Dude...you come along way. Didn't know that you were 310 when i met you.

Currently 6'3" 200lbs.

Goals:
- Get back to 205lbs and maintain my current lifting power while drastically improving my cardio and endurance.
- Run a 4:30 mile or less
- Continue to improve my calisthenic strength and flexibility. I can currently do 50+ pushups nonstop in under 1 minute. Same for situps. I max out at around 13 dead hang pull ups, that needs to jump to at least 20.
- Learn to do muscle ups and be able to do sets of 10

Other areas of life:
- Continue my martial arts training
- Ace my OFA3, CPR/C, and AED courses starting at the end of Jan
- Continue to improve my shooting skills and technical knowledge of firearms

My relatively current form for those that don't follow the Official Workout Thread:

Not gonna lie, that is one sick tatty..colouring in places youve been to.

I will be 140lbs, deadlift 245, and squat 2 plates by spring break. end of the year i aim for 3 plates for both. By summer i want 275 for both. 3-2-1 end year.
I will kill it at the gym, no excuses. I dont want to regret anything.
I will do my best, and keep pushing myself. Do my best, forget the rest :concentrate:



ANOTHER YEAR TO SET NEW GOALS AND BREAK PRS. YEAAAA
constantly editing this post

reduce my bodyfat % to 10-14

Qualify for Nationals for BOTH Powerlifting (raw) and Weightlifting.
1/2 Done.

Now, just need to decide on a weight class..

I'd add power cleans, power snatches to help with your hockey.

what part is the 1/2? that you already decided on it?
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Already qualified for Powerlifting in the 75kg class - Raw.
I'll probably qualify @ 69kg though for Weightlifting.
Snatched 95 from the box, would love to end the year with a 105 snatch.

all of my lifts are currently at or better than my PRs for weight and/or reps. a few lifts the weights are slightly down from my previous max, but rep range is way higher. been lifting like a boss 5 days a week for about 10 solid weeks with no bad days. feelin great. gonna deload next week and start another creatine cycle and beta alanine cycle is in full effect. gonna fucking KILL the next 3 months! ive never been so absolutely pumped on lifting like the zone im in.

jeff says:
my goal
moar awesome