Post: #26

(12-23-2013 08:10 AM)WestIndianArchie Wrote:  Thirty consecutive dead hang pull ups.

WIA

pronated or supinated grip?

Post: #27

@Moma

Pronated

Post: #28

8% Body Fat

Post: #29

(12-23-2013 01:08 AM)LeBeau Wrote:  10% or lower bodyfat

Lizard (or anyone else) if you're looking to get flexible in certain areas, PM the details and I can send you some routines, vids, etc.

LeBeau, thanks very much -- I may well take advantage of your offer later on. My primary emphasis will be on hips and quads since I feel that being inflexible there is messing with my squats form. But I'd also like to get more flexible all over. I'm going to start by doing some basic stretches and see where I am and then I may well come back and bug you for some vids and routines.

@Hades, I agree that "become much more flexible" is a somewhat nebulous goal but that's the best I can do right now since I haven't done enough of the groundwork to even know exactly what I can do at this point and what might be more specific goals that are ambitious but realistic. So until I really get going the vague formulation will have to suffice. But it's still useful for me to have committed to this goal explicitly.

Post: #30

stay injury free

Post: #31

Deadlift 525 lbs. Current 1 Rep Max is 440.

Post: #32

Post: #33

standing press 1 plate for 5 reps

Post: #34

My goal is to get back under 160 lbs. for good.

Post: #35

deadlift - 585
squat - 495
bench - 365

Post: #36

delete

Post: #37

My bench is pathetic and not helped by my super-long arms.

As a minimum I want to bench my bodyweight (for reps) in 2014.

Post: #38

Same with the flexibility. Loosen up the knots in my muscles. Already been starting on that. Innovative calisthenics and improved plyometric conditioning.

Post: #39

(12-22-2013 06:50 PM)iWin Wrote:  Gain 10-15 lbs of muscle.

What type of gear you going to run?

Post: #40

Lose the last 3-5kg of fat.
Increase benchpress by 20kg, squat by 30, deadlift by 40.

Post: #41

@ lucheese
1 lb a month is quite doable if you are just starting out. But if you are already pretty cut, you might have to get on dat dre cell tech.

Post: #42

(12-24-2013 09:30 PM)Luccheese Wrote:  

(12-22-2013 06:50 PM)iWin Wrote:  Gain 10-15 lbs of muscle.

What type of gear you going to run?

By gear do you mean supplements? Nothing major on that end just some fish oil, a vegan protein powder(since I largely don't eat dairy or refined sugar) called Vega Sport Performance, and maybe a pre workout supplement like No-Xplode. Shooting for packing this on during the winter.

Post: #43

Put on at least another ten pounds of muscle and get lean as hell.

Post: #44

I want to say "get a six pack" but what is an absolutely black and white, yes or no, measurable benchmark I can use instead of something as vague as saying a six pack? Like I can have a "flexing" six pack, I can see a variety of lines to differing degrees and so on.. I'm always looking for completely unambiguous ways to measure or assess my level of leanness.

Post: #45

My goal is to fuck a fit girl.

Post: #46

Muscle up to 210 slowly cut bodyfat back down to 185-190. I am 6 feet with thin frame by the way so it will look good me

Post: #47

Respect to anyone that has 10% bodyfat as a realistic goal for 2014
That's getting into elite athlete territory

Post: #48

(12-25-2013 02:37 AM)bacan Wrote:  I want to say "get a six pack" but what is an absolutely black and white, yes or no, measurable benchmark I can use instead of something as vague as saying a six pack? Like I can have a "flexing" six pack, I can see a variety of lines to differing degrees and so on.. I'm always looking for completely unambiguous ways to measure or assess my level of leanness.

Easiest translation into a measurable goal for "get a six pack" is a bodyfat percentage of 12% or lower, depending on underlying muscle, fat distribution, etc.

Post: #49

Muscle ups

DL 550
BS 450
BP 350
OHP 225
C&J 305
Snatch 225

But there are all just incremental progress.

It's the damn muscle ups I want

Post: #50

I need to lose 20-25 lbs of muscle by June.