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Old 01-21-2012, 10:45 PM   #51
what manner of phaggotry is this
 
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my goal
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post it
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Old 01-21-2012, 10:47 PM   #52
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Summer goal, so let's say by July 1st.

Clean 95lbs -> 135lbs
Press 65lbs -> 115lbs
Bench 100lbs -> 155lbs
Squat 225lbs -> 275lbs
Deadlift 225lbs -> 315lbs

Also cut down enough BF to get rid of le muffin top

Last edited by kevin7352; 01-21-2012 at 11:38 PM.
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Old 01-22-2012, 01:25 AM   #53
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Decided to re-do mine and set goals by summer (so beginning of June)

bench 185lbs > 225lbs
squat 165lbs > 225lbs
DL 180lbs > 315lbs

bf down to 15% or so and weight down to roughly <240lbs
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Old 01-23-2012, 12:59 AM   #54
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Started working out Jan,1
6,1 134lbs

Starting with
65lbs Squat
70lbs Bench
75lbs Deadlift

6 Months Goal

190 lbs Squat
145 Bench
235 Deadlift

1 year goal

235 Squat
175 Bench
285 Deadlift

Idk, if goals too high

I also have a log http://forum.bodybuilding.com/showth...#post812036211
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Old 01-23-2012, 10:48 AM   #55
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theyre attainable. youll find your gains go up easily for the first couple months, you just havent found your strengths yet
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Old 01-23-2012, 10:54 AM   #56
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Quote:
Originally Posted by Gerbs View Post
Started working out Jan,1
6,1 134lbs

Starting with
65lbs Squat
70lbs Bench
75lbs Deadlift

6 Months Goal

190 lbs Squat
145 Bench
235 Deadlift

1 year goal

235 Squat
175 Bench
285 Deadlift

Idk, if goals too high

I also have a log Gerbs SS Program - Bodybuilding.com Forums
no goal is too high
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Old 01-23-2012, 11:10 AM   #57
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Quote:
Originally Posted by chin3se604 View Post
Started @ 156lbs, bulked up to 180lbs in 5 months

Current Goal:

Continue Bulk to end of January ( hopefully reach 190lbs )

Cut 20-25lbs by the end of April /w 10-12% bf
what kinda food did you eat to bulk up 20 pounds?

i really wanna bulk up but everytime i hit near 160, my face expands and i get a wicked double chin, being skinny fat sucks
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Old 12-30-2012, 12:23 AM   #58
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sup brahs
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Old 12-31-2012, 01:04 AM   #59
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goal for 2014 2-3-4
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Old 12-31-2012, 01:12 AM   #60
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Quote:
Originally Posted by dhillon09 View Post
to be able to fit back into my old jeans. They are all size 31-33 ... they haven't fit since summer 2010 lol. It will be done!

Strength wise .. I don't think I'll ever be happy lol. Aiming for some big increases for sure, minimum 45lbs/side on my big 3 lifts. I saw that increase in 2011, hoping for the same in 2012
Here we are. 2012 is over.

How have my lifts changed?

Deadlift/bench are at an all time high, 405 and 325 respectively.

Hope to push these numbers to 495, and 405 by the end of 2013.

Bench still sucks. At 225 currently, I hope to hit 315 by the end of the year.

Other than that, stop being a fat cunt.
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Old 12-31-2012, 01:24 AM   #61
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^nice bro those 1rms or working sets?
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Old 12-31-2012, 01:27 AM   #62
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Quote:
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Araaadi
5ft 10inches tall - 230lbs

Weight goals - around 190, nothing paticular, just loose some belly fat and gain muscle
Bench goal - 2 plates 3 x 8


Im a newbie to the gym, main goal is to be more physically fit, I wanna get some good cardio, and loose some weight, and also gain a lot of muscle. I do not care for abs or anything, I just want to be able to run and gain some muscle.
Okay, so weight goal was a bust, I am at 240 atm, i will check with my usual scale tomorrow.

But, i accomplished my bench goal and then some. I can do 245 3 x 8 now. I will set some goals for 2013 in the next thread.
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Old 12-31-2012, 02:01 AM   #63
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Originally Posted by wuuhoo View Post
be in the 2 plate territory for my 3 major workout [DO more squats and DL]
motivation and stay consistent with the gym
lets seee

DL and squats are approaching 3 plates easy. Hoping to squat 315 by feb 2013.

hopefully my wrist gets stronger, and I can go back to barbell bench, if not dumbell it is.

motivation and consistency - haha I know I could have done better
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Old 12-31-2012, 02:06 AM   #64
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Going to get serious this year.

Squat 350lbs by the end of the year.
Deadlift 4 plates by the end of the year.
Bench at least 200 by the end of the year.

Last edited by van19; 12-31-2012 at 12:34 PM.
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Old 12-31-2012, 03:27 AM   #65
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Quote:
Originally Posted by PK6o4* View Post
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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168lbs 15% bf, 5'8

stopped caring about strength halfway through the yr, workouts have been bb based, higher reps/intensity

-weight 150 @13% > 168lb @15%
-chest 43 > 44"
-r arm f 14 > 15.5"
-l arm f 13.75 > 15.25"
-waist 29 > ~31"
-calves 13.75 > 15"

lifts

-bench 140 > 175x5, 215x1
-dont bench anymore
-i_bench 135 > 165x5
-dL 255 > 315x5, 335x5
-starting up dLs again 1st time in 8 months
-was a phaggot and didnt backsquat bcz didnt want legs to grow bigger than torso
-starting up front & hacksquats

other measurements:

-delts 48"
-forearms 12.75"
-neck 17"



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Last edited by PK6o4*; 12-31-2012 at 05:57 PM.
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Old 12-31-2012, 03:41 AM   #66
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2013 goals, will copy/paste if new thread made

for summer:

-cut to 9%
-continue focusing on shoulders/chest/biceps more than back/traps/triceps
-bring out quad teardrop
-have a proportionate physique with at least 15.5" arms lean, visible abs, serratus, and intercostals

for the year

-arms 16" pumped, 15.25/15.5" cold > 17.5" pumped, 17 cold
-thicker forearms
-get delts to cap arms
-better quad teardrop/sweep
-wide thick, flat chest
-focus more on lagging shoulders/chest/arms than back/traps
-5'8 > 5'10 (lol)
-proportions and aesthetics over mass
-still wanna have the size look (at least 17in arms)
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Old 12-31-2012, 11:43 AM   #67
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found my old goal on bodybuilding forum

Quote:
Originally Posted by jiepo
01-01-2012, 03:54 AM
New years resolution :

2 plate bench
3 plate squat
4 plate deadlift

by the end of 2012

hopefully i can make it hahah
i'll look back in a years time
set the bar too high for the first year, but i'll get them all in 2013
bench 100x5> 140x5
squats 175x5> 260x5
deadlift 205x5 > 315x2
134lbs>140lbs
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Old 12-31-2012, 01:32 PM   #68
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Prior to the short distance triathlon I did in September, i adapted to a eat smaller portions-eat more often meal plan.


Now that i am losing a little bit more weight with that plan, i am hoping to complete a longer distance triathlon this year.
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Old 12-31-2012, 01:36 PM   #69
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Stats:
-5'9 175

-Trying to get to 180-190 this year and cut down next year.
-Start doing a lot more cardio this time around, in the gym and playing basketball.
-Hopefully be back at my old stats again Bench (2 plates) squad (2 plate 25s) deadlift (2 plate 25s+).
-overall eat a lot healthier and stop blazing.
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Old 01-02-2013, 01:04 PM   #70
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Summer of 2013:

-Weigh 150lbs, squat 315 for reps, deadlift 335 , bench 185 for reps.
Throw in some calves every leg day, focusing on broader shoulders, wider lats and traps.
Strength days for shoulder and back will always follow with high reps of pulldowns, rows, shoulder presses or raises.

For the year:

365 deadlift, 335 squat, 2 plate bench, OHP one plate. Run smolov at least once throughout the year

Through the year:

Throw in some calves every leg day, focusing on broader shoulders, wider lats and traps. I will bring out a wider chest; lots of work on "wide" look, or "built from the back".
Eat more vegetables and vitamin D, keeping warm, and not getting sick every month.
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