After I walked 30 yards and was out of breath, I decided this week that it’s time for some functional training. I’ve been back and forth between bodybuilding and powerlifting workouts and having a hard time sticking to one or the other. I now realize that I never really wanted to be either.
Let’s face it, my mug has been beaten to a pulp from playing sports and fighting, so I don’t want to look in the mirror a lot (I’m still pretty, though). Powerlifting is more suited for my goals but I don’t want to strictly be a powerlifter either.
So, after ballooning up to 235 lbs on 5’11", at about 15-16% bf, it’s time for me to become a better all around athlete. I want to eventually train in MMA (when I can afford the outrageous prices in my area) so I need more endurance and to continue adding strength.
I have access to a weight room, track, indoor pool, and a truck to push.
I am currently a full time student and working so I will have to manage my time well. My current goals by January 1, 2006 are:
Bench Press: 415 lbs.
Squat: 500 lbs.
Deadlift: 520 lbs.
all of these lifts will be raw
400 meter sprint: 55 seconds
2 mile run: 12 minutes
Pushups in 2 minutes: 100
Crunches in 2 minutes: 100
Bodyweight: around 215
Fat %: around 8%
Once I acheive these goals, I’ll try to add more LBM while keeping performance.
Plan of attack:
Days 1 and 5 will be timed 3 mile runs, hoping to improve by 10 seconds each run
Day 3 will be timed 400 meter sprints, with rest time equal to run time
Days 2, 4, and 6 will be a modified Westside routine (basically Westside for Skinny Bastards, by Coach Joe DeFranco)
Day 7, rest
Calories - 3500 (will adjust accordingly as time passes)
Macronutrients - protein 40%, carbs 30%, fats 30 %
I’m basically posting this for the added motivation. I want to be able to log on here and look at my goals and progress every day, and GET INPUT from you guys. If you feel like trolling, please do it on another thread. I take my training very seriously. If you guys think someone is trolling, please don’t respond to them.
I’ll start with yesterday’s and today’s training, which is actually days 4 and 5.
A. Squats- worked up to 405 x 4
B. Lunges- 50 lbs. dumbbells 3 x 10 each leg
C. Low Cable Pullthroughs: 3 x 10
D1. Barbbell Shrugs: 3 x 15 with 225 lbs.
D2. Timed Hangs from Pull Up Bar: 3 sets, each around 1 minute
Ran 3 1/2 miles in 28 mins, 45 secs. This was supposed to only be 3 miles but I miscalculated. Almost cried like a bitch but I made it. For those of you keepin score, that’s 8:15 miles so not bad to start with.
Oh, to let you guys know where I’m at on my bench, I did 335 x 4 the other day.
I’ll also be 22 years old at the end of October.
Are my goals realistic? I tend to overestimate myself but I never accept failure.