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Old 01-01-2008, 01:53 PM   #1
Tim K.
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Default OT Fitness Thread 2008!

New year, new thread!

Goals for 2008:

Bench - 315 lbs
Squat - 405 lbs
Dead Lift - 405 lbs

Bodyfat % - ~10%

Starting Stats:

Age - 41
Height - 5' 6"
Weight - 185 lbs
Bodyfat % - ~16%

Bench - 265 lbs
Squat - 325 lbs
Dead Lift - 345 lbs
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Old 01-01-2008, 02:10 PM   #2
StiDreams
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Drop from high 150's to low 150's/high 140’s in weight while maintaining strength.

Ski harder. More park time. Figure out how to huck myself of taller cornices. Improve my mogul form (maybe even … pay for lessons). In general get more ski days.

Climb harder. Maybe break into the .12's in the climbing gym and lead trad .10's and sport .11's outside. Build endurance for bigger climbs. I’m looking to climb an easy route on Whitney (East Face or East Buttress) and other “alpine” locations. Also looking to climb some longer routes in Yosemite (East buttress of El Cap, East buttress of Middle Cathedral and repeat Fairview Dome, regular route).
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Old 01-01-2008, 02:14 PM   #3
SCGT
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Bench 700!
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Old 01-01-2008, 02:47 PM   #4
StiDreams
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I thought it would be to bench the world. Didn't you say that we're all shooting for that. BTW, 700 .
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Old 01-01-2008, 03:23 PM   #5
forced4
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Goals for 2008:

Bench - 370 lbs
Squat - 500 lbs
Dead Lift - 525 lbs
lose ~10-15 lbs

Starting Stats:

Bench - 345 lbs
Squat - 475 lbs
Dead Lift - 500 lbs
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Old 01-01-2008, 03:32 PM   #6
Layman
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Goals for 2008:

Bench 315
DL 550
Squat 500
Lose about 15lbs of fat


Starting stats:
Bench 245
DL 485
Squat 435

Weight: 255
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Old 01-01-2008, 05:08 PM   #7
jojotherider
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meh, fell off the train for the last few months of 2007...

2008 Goals:
Bench: 250 (this is a left over goal from 2007; hopefully I can meet it early and set a 2008 goal)
DL: 400 (June)
Squat: 350 (August)
Reduce body fat (not sure what its at. Will go get measured some time this month)
Snowboard: Drop a 10' cliff and stick the landing. Land a 360.
Stretch and incorporate some sort of cardio.
Keep up with workout through the end of the year.

Starting Stats:
Bench: 215 (245pr)
DL: 335 (355pr)
Squat: 286 (300pr)
^^^see what happens when you miss a few months.
Snowboard: have dropped a 10' cliff but haven't stuck the landing. stuck a 7' last year. Can land the 180 pretty consistently.


Money is tight so I'm going to be dropping the gym membership and piecing together a home gym. I'm hoping to score some good free weights off of Craigslist. What suggestions do you have for a bench and/or squat rack. I'm going to be doing this in the garage so space is very limited. I still need to be able to work on the car so i would think a bench and/or a squat rack is out of the question. I have a very small 2 car garage.

-joel
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Old 01-01-2008, 05:10 PM   #8
aschen
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2008 goals
get weight to under 210 (11 pounds to drop)
heal shoulder and get back to some decent benching
squat 315 x 10
dl 405 x 6

2007 bests as i recall
squat 315 x 5.5 (last one was ugly)
DL 365 x4
bench 365x1 but hurt myself shortly after, hope to rebuild to this
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Old 01-01-2008, 05:11 PM   #9
skycop
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Goals for '08
Bench 350
Squat 500
Deadlift 500

Current stats
Bench 300
Squat 385
Deadlift 455
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Old 01-01-2008, 05:18 PM   #10
TurbojonLS
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2008 Goals:
Bench: 250
Squat: 350
DL: 350
BF: Maintain current levels

Those were last year's goals, and I was on my way, but 2 back to back leg/foot injuries really sidelined me. Since I didn't hit them last year, I'm keeping them for this year.

Current:
Bench: ~210
Squat: ~275
DL: ~285
34 YO in February, 6 feet tall, 170 lbs
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Old 01-01-2008, 05:48 PM   #11
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goals:

bench: 315 at the very least 300+
box squat (only way I can get to parallel really): 350-400
DL: 400-425

Current:

Bench: 240
Box squat: ~275
DL: 355

Drop fat like a mutha
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Old 01-01-2008, 06:56 PM   #12
weasel
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Quote:
Originally Posted by jojotherider View Post
meh, fell off the train for the last few months of 2007...

Money is tight so I'm going to be dropping the gym membership and piecing together a home gym. I'm hoping to score some good free weights off of Craigslist. What suggestions do you have for a bench and/or squat rack. I'm going to be doing this in the garage so space is very limited. I still need to be able to work on the car so i would think a bench and/or a squat rack is out of the question. I have a very small 2 car garage.
I'm fairly similar. Fell off the train after surgery in July. Had a bowflex - got rid of it when I moved 1000 miles in October. Now I plan to purchase a power rack and weights (so I'd like any advice as well), but I have to go to Oklahoma City for 9 weeks later this month!

Hopefully I can find a decent facility while I'm there, and be able to set up my home gym when I get back. Then maybe I can finally contribute more to the thread.

Goals: get this new home gym up and running and finally use it...I don't care what the weights and scheme are yet.
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Old 01-01-2008, 07:30 PM   #13
poison
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Run 2 miles in under 13:00 (current 14:40)

DL 350+ (current best 345)

Decline bench 300 (current best 275)


The goals are not that lofty, but I want to be able to do all three in succession. I can run 2 miles in 14:40 or so now, DL 345, but then bench drops off. I can run faster, or lift heavier, but not all three at once. Getting better though!
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Old 01-01-2008, 07:32 PM   #14
enozto
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2008 goals:
1 clean 1 arm pullup
1 or more clean mucleups on bar
clean and jerk 185 comfortably
12% body fat at 165lbs

currently:
50% close to 1 arm pullup
almost have 1 kipping muscle up
barely cleaned the 185, jerked it 3 times up.
~15-16% bodyfat at 170lbs
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Old 01-01-2008, 07:36 PM   #15
Tim K.
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If you are lifting at home and want to sling around heavy weights, I strongly suggest the best power rack you can afford. I snagged a used commercial grade rack from Williams Strength Products. They are the same company that builds EliteFTS' racks. Williams Strength Products is a great company to deal with. They will work with the individual trying to put together a home weight room on a budget.

Shipping charges can be a bitch if you aren't local though.

Williams Strength Products/ <- not the best website in the world, but the folks that work there are good people.
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Old 01-01-2008, 08:16 PM   #16
hystikal
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Gotta get rid of this goddamn hangover first....
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Old 01-01-2008, 08:27 PM   #17
D_Ras
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Stop smoking so much, go from 170 ish down to 150 which happened due to having a busted foot and not being able to do anything
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Old 01-02-2008, 10:31 AM   #18
forced4
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bench:
bar x12
95 x10
135 x5 all paused from now on
185 x3
225 x3
275 x3 x5
225 x8

pulldowns:
150 x12 x3

DB press:
75 x8 x2, x7

face pulls:
110 x15 x3

DB rolling press:
35 x15

seated rows:
150 x12 x3
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Old 01-02-2008, 10:41 AM   #19
Oh Canada
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Hmm, well, Since I'm no longer into power lifting and don't want to "live" at the gym my goals are simple:

By the End of 2008 I will:
- Weigh 245lbs
- Run 3 times a week in the mornings
- Weightlift 3-4 times a week
- Eat Healthier.

But before it looks like i've done nothing, This past year I lost 31lbs and 2 pants sizes, and am in much better shape and also eat better. I'm going for a consistent change that becomes part of life rather than Drastic Weight loss.
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Old 01-02-2008, 10:51 AM   #20
lotusdrift
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I'm gonna have a party

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Goals for 2008:

Bench 280
DL 350
Squat 350



Starting stats:
Bench 245
DL 325
Squat 255

Weight: 185
height: 5 7
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Old 01-02-2008, 10:53 AM   #21
DrDRum
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Copied from previous year's thread...

Quote:
Originally Posted by DrDRum View Post
Not reading any of this thread...but its my first time in it...
Should I wait for next year's thread?

else...I'm looking for a 40-45 minute routine, would like to see some bulking (rather than tone). Mostly dumbells as I'm unlikely to have a steady partner to allow for bar work...mostly solo stuff.
I'm a little dude, and I've never seemed to be able to put on much mass. (on the right in the second photo). 5'10", 145# wet



I've always chalked it up to metabolism, gentics and small frame...but I'm not certain that that's the whole of it. Dunno', just never been able to really build.
So, I've accepted that I'm not gonna' be huge...

I'm a runner. I've also lifted on/off in the past, and I'm getting back in. I've taken a class in college, and lifted for a year or two, here and there since 94...so I think I have form and all that jazz down. I just want to make the best use of my "limited" time in the gym, to see the biggest impact. We have a gym here at work...so I'm lifting during the day. I'm thinkin' I'll start in slow. Basically, I'm just looking for a bang-for-yo'-buck free-weight workout in 30-40 minutes.

I'm thinking:
Warm-up (cardio): 10 minute run - ~1.5mi.

Preacher Curls - Single Arm Dumbells (20# Start + Breakdowns)


Standing Curls - Single Arm Dumbells (20# Start + Breakdowns)


Butterflys Dumbells (15# Start)


Incline Dumbell Press Breakdowns (30# Start)


Decline Dumbell Press Breakdowns (30# Start)


Crunches (legs elevated) - 15x

"Military Leg Throws(abs)" - 15x
(Lay flat on your back and grab something fixed with your hands, lift legs in the air and point toes out to straight up, throw legs to the ground, "catch" legs before they hit the ground and lift back up. This one's better with a partner as you can grab their ankles, and they can whip your legs to the ground).



Sorry if the terminology is off :shrug:
I start at whatever weight I can do 6x of, which I call "Max". When I can do 12x of that weight, I bump it up 5#s. Eventually after a month or so, when my body is used to lifting again, I'll start doing "break-downs"...where you do as-many-as @ 5# less than the "max", then as-many-as @ 5# less than that, ect.

I'm thinking of getting rid of the standing curls 'cuz I don't have any back or shoulder exercises. I'm also thinking of scrapping the breakdowns on the incline/decline presses since I'd probably be getting plenty of pec/tri attention working with the incline/decline without the breakdowns. Maybe I'll just do one 10# less breakdown on the presses, rather than breaking all the way down to "0" pounds. I'm also thinking I might make the flys inclined to get more definition in the upper pec area. I'm not doing much leg work since I'll run 3-seasons, and that gets my legs just fine.

Thoughts and advice?
Justin

Advice was to do compounds...Deadlifts
squats
bench (all three variations, but you can stick with just flat)
bent over rows
Military presses (preferably standing)

At this point I'm basically looking for someone to help me put together a 40-45 minute routine. And its been said that I might actually be able to build some muscle on my smaller frame...I'd love to see that.

I did my hardest lifting in college. Worked out 6 days a week, alternating days on upper and lower...1 hour sessions each day. Eating 5x a day...good breakfasts, peanut butter shakes at night. In a year and a half, I put on 5#s of muscle ...and looked "lean", but didn't look like I really got any bigger...

I don't really even know what goals I should have.

SCGT and OT, help me oot.

DRum
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Old 01-02-2008, 11:17 AM   #22
Oh Canada
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Quote:
Originally Posted by DrDRum View Post

I don't really even know what goals I should have.

SCGT and OT, help me oot.

DRum
How many times a week are you looking to work out? I used to be a trainer, then I went to hardcore getting my degree and dropped off, now I'm getting back in shape.

PM if you want some program ideas.
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Old 01-02-2008, 11:23 AM   #23
DrDRum
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3x/week. MWF.
In the spring I'll start running again on alternating days.
Something in the 5k'ish territory.

DRum
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Old 01-02-2008, 11:31 AM   #24
Kiwi
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2008 Goals -

Half Ironman in 4:40
Olympic Distance triathlon in 2:00
Sprint Distance triathlon (if I can find one) in 1:00

These goals imply perfect training which probably won't happen so I'll likely re-visit to update goals accordingly.

Action shot.
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Old 01-02-2008, 11:32 AM   #25
Tim K.
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DRum,

Sounds like you were overtraining when you were in college. You needed more rest between workouts. If you aren't gaining weight when you're working out, eat more.

When I'm putting together a workout program, rest is at least as important as the workouts. At a three day a week routine, you'll have plenty of rest. Would be easier to make a good program if you were willing to stretch it to four days a week though.

Tim
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