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In January of 2011, I posted the following thread:
http://www.superiormuscle.com/forums...-fitness-goals
My 2011 goals were:
Vital Statistics:
Sex: Male
Age: 44
Ht/Wt: 5'6", 135lbs
BF: ~ 10%
Overall Goals:
Strength and endurance
Specific Goals:
142 lbs at sub 10% BF (that's about 7 lbs of muscle... we'll see)
15 strict dead hang pullups (currently at around 12)
5 strict dead hang pullups with +45lbs
75 strict pushups (currently at around 50)
3 standing ab rollouts (currently a wobbly 1)
DB Bench Press 3 reps @ 1.3X BW
Squat 1.5X BW
3 dips with +100lbs
Run 4 miles under 28 min
Run 6 miles under 45 min
As I plan on changing my goals and program for 2012, I thought I'd take stock of how I did vs. my goals.
142lbs at sub 10% BF (gaining about 7lbs of muscle). - NO
Didn't get to my goal there. I am about 138lbs at about 10%. I realized that I am simply not eating enough. I always tend to lean towards eating less because I am constantly worrying about fat gain as a natty, and most of my goals last year were bodyweight metrics. I will fix this in 2012.
15 strict dead hang pullups (currently at around 12) - YES
Well, sorta. I got it a couple of times, but I never ssytematically train for it. Since I am not trying to max a PST or anything, I never made this a priority as I should have. And towards the end of the year, I came down with some severe elbow tendinities, so I didn't do pullups for quite some time.
5 strict dead hang pullups with +45lbs - NO
Got 3 decent reps, but couldn't get the chin about the bar on the 4th and 5th reps. +45lbs is a bitch. I guess I didn't get as strong in my back as I hoped.
75 strict pushups (currently at around 50) - YES
Got this. It wasn't too hard. Mostly mind over matter.
3 standing ab rollouts (currently a wobbly 1) - NO
Not even close. My lower back is easily my weakest link. I am always teetering on the brink of hurting it. I just may not be destined for this. Sigh..
DB Bench Press 3 reps @ 1.3X BW - YES!!
One of my highlights. Got 3 reps with 90lb dumbbells.
Squat 1.5X BW - YES
I am weak at squats. 1.5X BW is a bit of a wimpy goal but it was hard for me.
3 dips with +100lbs - NO
Got about 1.5. +100lbs at my bodyweight was an ambitious goal, but I feel a bit disappointed I didn't get this.
Run 4 miles under 28 min
Run 6 miles under 45 min - YES
Got both of these. Running is never too hard to a 138lb guy.. :)
I got a lot stronger in 2011, but my joints paid the price. I think the connective tissue really loses elasticity with age. That, along with increased recovery time, is the price of getting old.
In 2012, I am going to set some more aggressive goals for weight and back off on the pure strength metrics - I feel like I dodged a bullet with my tendinitis and pushing the low reps, max weights is likely to end badly for me. Also, may set some more running goals, more trail running maybe. Need to think through this. Also, need to try to swim more. It is hard logistically, so I never manage to do it.
Comments welcome as always.
http://www.superiormuscle.com/forums...-fitness-goals
My 2011 goals were:
Vital Statistics:
Sex: Male
Age: 44
Ht/Wt: 5'6", 135lbs
BF: ~ 10%
Overall Goals:
Strength and endurance
Specific Goals:
142 lbs at sub 10% BF (that's about 7 lbs of muscle... we'll see)
15 strict dead hang pullups (currently at around 12)
5 strict dead hang pullups with +45lbs
75 strict pushups (currently at around 50)
3 standing ab rollouts (currently a wobbly 1)
DB Bench Press 3 reps @ 1.3X BW
Squat 1.5X BW
3 dips with +100lbs
Run 4 miles under 28 min
Run 6 miles under 45 min
As I plan on changing my goals and program for 2012, I thought I'd take stock of how I did vs. my goals.
142lbs at sub 10% BF (gaining about 7lbs of muscle). - NO
Didn't get to my goal there. I am about 138lbs at about 10%. I realized that I am simply not eating enough. I always tend to lean towards eating less because I am constantly worrying about fat gain as a natty, and most of my goals last year were bodyweight metrics. I will fix this in 2012.
15 strict dead hang pullups (currently at around 12) - YES
Well, sorta. I got it a couple of times, but I never ssytematically train for it. Since I am not trying to max a PST or anything, I never made this a priority as I should have. And towards the end of the year, I came down with some severe elbow tendinities, so I didn't do pullups for quite some time.
5 strict dead hang pullups with +45lbs - NO
Got 3 decent reps, but couldn't get the chin about the bar on the 4th and 5th reps. +45lbs is a bitch. I guess I didn't get as strong in my back as I hoped.
75 strict pushups (currently at around 50) - YES
Got this. It wasn't too hard. Mostly mind over matter.
3 standing ab rollouts (currently a wobbly 1) - NO
Not even close. My lower back is easily my weakest link. I am always teetering on the brink of hurting it. I just may not be destined for this. Sigh..
DB Bench Press 3 reps @ 1.3X BW - YES!!
One of my highlights. Got 3 reps with 90lb dumbbells.
Squat 1.5X BW - YES
I am weak at squats. 1.5X BW is a bit of a wimpy goal but it was hard for me.
3 dips with +100lbs - NO
Got about 1.5. +100lbs at my bodyweight was an ambitious goal, but I feel a bit disappointed I didn't get this.
Run 4 miles under 28 min
Run 6 miles under 45 min - YES
Got both of these. Running is never too hard to a 138lb guy.. :)
I got a lot stronger in 2011, but my joints paid the price. I think the connective tissue really loses elasticity with age. That, along with increased recovery time, is the price of getting old.
In 2012, I am going to set some more aggressive goals for weight and back off on the pure strength metrics - I feel like I dodged a bullet with my tendinitis and pushing the low reps, max weights is likely to end badly for me. Also, may set some more running goals, more trail running maybe. Need to think through this. Also, need to try to swim more. It is hard logistically, so I never manage to do it.
Comments welcome as always.
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