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Old 12-31-2010, 08:08 PM   #1
Integra96
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I'd be happy just maintaining my good overall fitness with a little more weight training and a whole lot more cycling. With an easier schedule, I also hope to have a more plant-based diet than currently.

I need to buy a bike, too.
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Old 12-31-2010, 08:32 PM   #2
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Quote:
Originally Posted by SCGT View Post
and one of the big departures for me is that I'm going to run a 5k sometime in 2011. I won't be setting any speed records, but my plan is to just complete it without walking.

What do you guys want from 2011?

P.S. I added "strength" to the title for the cry babies in 2010. You know who you are, and you ought to be ashamed of yourselves, lmao.

Who tf cried about the title?

Well you're one of those most focused people I know and I'm sure you'll do just fine.

The three of us turds from mwsoc who completed urbanathlon in October have signed up for Tough Mudder in July. I'm either crossing the finish line or they're carrying me away in a stretcher.
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Old 12-31-2010, 09:05 PM   #3
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I want to see 199 lbs on the scale.
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Old 12-31-2010, 09:13 PM   #4
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My goals last year went to hell, full-time work and full-time school didn't allow me to have much consistency. That will change this year. Hopefully with Pop's help and guidance I can bench 375 at the end of the year. My lifetime PR is 350 and I'm at about 325 now. I want to deadlift 500 and squat 450. I'd say I'm about 50lbs off of each of those numbers now. I would like to clean up my diet and add some more cardio.

Pop, find a date for a 5K and I'll come up and run it with you.
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Old 12-31-2010, 09:15 PM   #5
MikeCee
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Quote:
Originally Posted by Thug View Post
I want to see 199 lbs on the scale.
i want to see you on the scale *purrrrrrrrrrrrr*
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Old 12-31-2010, 09:26 PM   #6
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For the last couple of months (after 5 or 6 years of being a lazy bum after quitting hockey), I got myself to get out to run and go lift weights.

I'm 5'6 and started at 135-140 and now am down to 125-128. I started to run 2 miles a day for about a month 3 days a week and am now doing 3.5 miles 4 days a week in 30 minutes (not fast obviously, but I'm working on it). I used the gym at work 2-3 days a week (for minor stuff like bench (smith machine), dumbells) for a while and I outgrew it, but I did see improvement in definition and overall strength. I'm starting a 6-day a week routine today actually since I joined a real gym a few days ago.

I would list the "increases" I saw on weights, but using a Smith machine for bench for a month and a half, then going to free weights for bench and the like really skewed my 'strength'. Whatever, though, I'll report back my findings after I do this 6-day a week routine and see how it goes.
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Old 12-31-2010, 09:42 PM   #7
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immediate goal, get my conditioning up so I don't completely die during the Tough Mudder in May

DL- get back into my "old form" and go over 405 again
Bench- at least 250
Squat- not sure, pretty much out due to my mobility issues
SOHP- 180 at least (this will be refined because I think I'll be able to do a bit more)

Last edited by Slvrblt; 12-31-2010 at 10:38 PM.
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Old 12-31-2010, 09:45 PM   #8
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1st page goal. So I can motivate myself later without looking too hard.

Goal 1: 180LBS
Goal 2: 25 medium width pull-ups
Goal 3: 28 flights of stairs x4 in 30 mins (including elevator time)
Goal 4: Overall conditioning (Hard to put something concrete on this)
Goal 5: No back injuries.

I know this isn't much for a lot of people, but it'll be an improvement for me.
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Old 12-31-2010, 09:46 PM   #9
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Bench is currently at 340. Would like to see it hit 375-405 at least for one. I want to get to 205 at 5% BF. Definition of legs..
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Old 12-31-2010, 09:50 PM   #10
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Quote:
Originally Posted by extol1337 View Post
For the last couple of months (after 5 or 6 years of being a lazy bum after quitting hockey), I got myself to get out to run and go lift weights.

I'm 5'6 and started at 135-140 and now am down to 125-128. I started to run 2 miles a day for about a month 3 days a week and am now doing 3.5 miles 4 days a week in 30 minutes (not fast obviously, but I'm working on it). I used the gym at work 2-3 days a week (for minor stuff like bench (smith machine), dumbells) for a while and I outgrew it, but I did see improvement in definition and overall strength. I'm starting a 6-day a week routine today actually since I joined a real gym a few days ago.

I would list the "increases" I saw on weights, but using a Smith machine for bench for a month and a half, then going to free weights for bench and the like really skewed my 'strength'. Whatever, though, I'll report back my findings after I do this 6-day a week routine and see how it goes.
:slaps hand: Bad extol! No Smith machine!
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Old 12-31-2010, 09:50 PM   #11
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Quote:
Originally Posted by TurismoLou View Post
:slaps hand: Bad extol! No Smith machine!
I know, I know, I'm sorry

That's all we had at work
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Old 12-31-2010, 09:51 PM   #12
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Time to hit up GNC...RAWR!!!
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Old 12-31-2010, 10:20 PM   #13
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I'd like to drop my body fat % by 5 points, but not lose a pound.
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Old 12-31-2010, 10:29 PM   #14
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Drop a few BF% points.

Ideal goals:
Flat bench- 220lbs
OHP- 150lbs
squat- 300lbs
DL- 325-375lbs
Continue working on increasing weight and keeping/practicing proper form on bench/DL/squat/OHP

Dropping to a lean and strong 190-195lbs. Currently 206lbs after lifting heavy and a slight bulk.
Think I'll start cutting when I reach 210lbs

Last edited by Swizz_dub; 12-31-2010 at 10:50 PM.
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Old 12-31-2010, 10:33 PM   #15
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Quote:
Originally Posted by missnexa View Post

The three of us turds from mwsoc who completed urbanathlon in October have signed up for Tough Mudder in July. I'm either crossing the finish line or they're carrying me away in a stretcher.
I'm stoked/nervous/anxious about the Tough Mudder. gahh!
ok 6months to serious the **** up.
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Old 12-31-2010, 10:38 PM   #16
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setting lifting goals this year and not body weight.

i would like to lift 200 + lbs in squat dead lift and bench
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Old 12-31-2010, 10:41 PM   #17
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I weigh 185 now, Id like to get down to 175.
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Old 12-31-2010, 10:42 PM   #18
dachoe
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Same goals as 2010

Bench Press 275lbs (Currently about 240lbs)
SOHP BW, whatever that is, currently 181lbs (Currently about 165-170lbs)
Squat 375lbs (Currently about 345lbs)
Deadlift 440lbs (Currently about 405lbs)

While I feel like I did make gains, 2010 was an up and down year for a variety of reasons. End result is the same though, I didn't reach my goals. 2011 will be different.
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Old 12-31-2010, 11:00 PM   #19
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Never checked in much with last years thread but did drop a good chuck of weight (down 25lbs last year). Want to continue with my weight/fat loss and start back on the weights. Best of luck to everyone.

Goals this year:

Want to drop down to 230lbs, currently around 245-250lbs.

Start pushing weights again. Been a few years and everything has gone soft (waits for someone to finish the joke ). Been back to the gym for a while now just haven't made the progression to weights.

Want to be able to run for 5km without stopping and walking. Used to have great cardio a few years back but basically stopped participating in sports; soccer, basketball. Don't like the shortness of breathe after a short run or a few flights of stairs. Feel like a smoker and never smoked in my life.
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Old 12-31-2010, 11:03 PM   #20
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BW: 207 lbs

Goals for 2011:

Triathlon
Ironman 70.3: 5:30, stretch 5:15
Olympic: 2:30, stretch 2:20

Running
Half Marathon: 1:54, stretch 1:50
10K: 00:54, 00:50

Strength
Squat: 340
Bench: 225
Deadlift: 280
Military Press: 180

Body
Weight: Below 200, stretch 190
Body fat: 14%

Last edited by zimmermamc; 01-02-2011 at 01:46 PM. Reason: Added goals
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Old 12-31-2010, 11:58 PM   #21
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2010 started off weak for me but picked up around August when I finally had time to get back in the gym. My goals for 2011 are:

1) Stick to my diet and drop from 182lb to 165lb by April. I have always been a bit chubby(BMI ~27) and I'm aiming to see some abs by May.
2) Increase my 1RM bench press from 195lb to 265lb by August and get my squat and deadlift over 300lb by the end of the year.
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Old 01-01-2011, 12:13 AM   #22
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Im going to quit smoking that is my ultimate goal

im also going to bicycle alot more because really 2010 it didnt get alot of use

my strength isnt an issue i do need alot of cardio work though
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Old 01-01-2011, 12:24 AM   #23
Tim K.
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Goals for 2010 - get stronger! I really want to squat and deadlift 500 lbs, bench 315, and a military press of 225 would be cool. I need to do better with my conditioning and keep my bodyweight under 190 lbs. When I weigh less than 190, my BP is significantly lower. My bloodwork looks a bit better too.

At my age, having bloodwork done becomes important. My last round of bloodwork showed I had high triglycerides. I'm getting some more results on Tuesday (hormone levels, thyroid panel, test, PSA - stuff like that).

I'm hoping Pops will give me a shot at the Block Periodization Training program. However, I am limited in the equipment available to me - so I might be more trouble than I'm worth.

I am going to attend a few competitions this year and see if it sparks my interest. I hate to say, the last competition I watched just didn't do anything for me. It was a long, long day for the amount time spent on the platform. Maybe all my autocrossing back in 1999/2000 jaded me a bit. Blowing a whole day for less than 4 minutes track time just didn't seem like a fair deal to me.

I also hate competing when I don't stand a chance of winning. Yes, I'm a putz. To me, competing means being competitive.

Can't wait to see what numbers people hit this year.

Happy New Year folks!

SHW
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Old 01-01-2011, 01:59 AM   #24
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Quote:
Originally Posted by John__Gotti View Post
Never checked in much with last years thread but did drop a good chuck of weight (down 25lbs last year). Want to continue with my weight/fat loss and start back on the weights. Best of luck to everyone.
Nice work!
My goal really is just to stay at the gym and not lose what I gained in 2010. I'd like to get over 1000lbs combining DL/Squat/Bench, while still being able to run 13min 2mile. Not too easy for a 175lb guy.

Also would like to visit the OT fitness guru in Portsmouth, since I work there. Might help with my goal
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Old 01-01-2011, 02:05 AM   #25
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Well, I just spent New Years at the gym doing 3.5 miles and chest/tricep day which is my first day of this new 6-day routine.

Which is:

Day 1 - Chest & Triceps
Chest
Exercise Sets Reps
Incline Dumbbell Press 4 12-15
Flat Dumbbell Press 3 12
Incline Flys 3 12
Pec Deck 3 12
Triceps
Exercise Sets Reps
Skull Crushers 4 12-15
Rope Extensions 3 12
Straight Bar Pushdowns 3 12
Abdominals
Exercise Sets Reps

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Decline Crunches - 4 sets of 20-25 reps
2. Hanging Leg Raises - 4 sets of 20-25 reps
3. Twisting Crunches - 4 sets of 20-25 reps






Day 2 - Back & Biceps
Back
Exercise Sets Reps
Wide Grip Chins 4 12-15
Wide Grip Rows 3 12
Narrow Grip Pulldown 4 12-15
Hyper Extensions 3 12
Biceps
Exercise Sets Reps
Concentration Curls 4 12-15
EZ Bar Curl 3 12

Day 3 - Legs & Shoulders
Legs
Exercise Sets Reps
Squats 4 12-15
Leg Extensions 3 12
Leg Curl 4 12-15
Stiff Leg Deadlifts 3 12
Seated Calf Raise 3 12
Shoulders
Exercise Sets Reps
Dumbbell Shoulders Press 4 12-15
Cable Lateral Raise 3 12
Reverse Cable Fly 3 12
Smith Machine Shrugs 4 12-15

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Decline Crunches - 4 sets of 20-25 reps
2. Hanging Leg Raises - 4 sets of 20-25 reps
3. Twisting Crunches - 4 sets of 20-25 reps


Sets Reps

4 20-25

4 20-25

Day 4: Rest Day
Day 5 - Chest & Triceps
Chest
Exercise Sets Reps
Incline Barbell Press 4 12-15
Flat Barbell Press 3 12
Flat Flys 3 12
Cable Crossovers 3 12
Triceps
Exercise Sets Reps
Reverse Grip Pushdown 4 12-15
Dumbbell Kickbacks 3 12
Dumbbell Extension 3 12

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Decline Crunches - 4 sets of 20-25 reps
2. Hanging Leg Raises - 4 sets of 20-25 reps
3. Twisting Crunches - 4 sets of 20-25 reps










Day 6 - Back & Biceps
Back
Exercise Sets Reps
Wide Grip Pulldowns 4 12-15
Bent Over Dumbbell Rows 3 12
Good Mornings 3 12
One Arm Dumbbell Row 3 12
Biceps
Exercise Sets Reps
Preacher Curl 4 12-15
Dumbbell Curl 3 12
Day 7 - Legs & Shoulders
Legs
Exercise Sets Reps
Leg Press 4 12-15
Lunges 3 12
Leg Curl 4 12-15
Straight Leg Deadlifts 3 12
Standing Calf Raises 3 12-15
Shoulders
Exercise Sets Reps
Smith Machine Press 4 12-15
Dumbbell Lateral Raises 3 12
Dumbbell Rear Delt Flys 3 12
Upright Rows 3 12

Abdominal Exercises:

As stated above, in this workout you should train your abs at the end of each session. Use these exercises:

1. Decline Crunches - 4 sets of 20-25 reps
2. Hanging Leg Raises - 4 sets of 20-25 reps
3. Twisting Crunches - 4 sets of 20-25 reps



I've only modified it a tiny bit from this (as it's only a copy/paste), but hopefully it works out and I enjoy it.
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