T Nation

My Log, My Goals

Here is the deal, ive havent worked out for over a year and a half. I just started again 6 weeks ago, and i must say im back to loving going to the gym.
Since getting back into lifting, ive been log onto this site for hours at a time just soaking everything in, and i have decided to make a log of my progress on here as motivation to keep pushing.

My main goals for the end of Feb 07 are

 - Bench Press 405 for 5 reps   
 - Squat 675 for 5 reps 
 - Deadlift 675 for 3 reps 
 - Military Press 315 for 5 reps
 - Weight 265-285

Now here is were im at now for all of the above

 - Bench 315 for 3 reps
 - Squat 495 for 5 reps
 - Dead 495 for 3 reps 
 - Military Press 185 for 3 reps
 - Weight 390

Now i know these are some high goals, but lile i said, ive missed over a yr of lifting, and before i stopped i was squating 595 for reps of 6, deadlifting 595 for 2 reps, Military pressing 225 for 5 reps and benching 365 for 1 rep. So im counting on regaining alot of that over the next couple months, if not sooner at the pace im at right now.

Also i know my bench goal isnt as high as the rest, but its because over the years ive been a slow gainer in bench, but a fast gainer in deads, squat. So ill be happy to break the 4 plate mark on bench.

For a program im using a 4 day a week work out of

- Mon Heavy Back, traps, Light legs
- Tues Heavy Tri's Chest
- Thurs Heavy Legs, Back, 
- Fri Heavy Shoulders, chest, tri's

Basically its Deads mon, Bench Tues, Squat thurs, Military Fri

For cardio im going to fill it on my off days.

For diet, im eating lean meats, fish, with alot of green veggies. With fruit, and light carbs, no junk.

Also drinking a min of a gallon a day in water.

Ill be updating my progress on this thread at the end of each month with my current weights for everything. Also im using reps with wieghts, because i lift alone, and maxing out isnt something ive done since ive started again, and i dont think i will max out for awhile either, i just dont need to right now, i shooting to just loose weight, get stronger and add muscle.

[quote]xvayne wrote:
My main goals for the end of Feb 07 are

 - Bench Press 405 for 5 reps   
 - Squat 675 for 5 reps 
 - Deadlift 675 for 3 reps 
 - Military Press 315 for 5 reps
 - Weight 265-285

Now here is were im at now for all of the above

 - Bench 315 for 3 reps
 - Squat 495 for 5 reps
 - Dead 495 for 3 reps 
 - Military Press 185 for 3 reps
 - Weight 390[/quote]

So let me do a quick recap…you want to drop over 100 pounds of bodyweight while simultaneously adding 90 to your bench, 180 to your squat, 180 to your deadlift, and 130 to your military press? All in 6 months?

Brother man, if you achieve all of these goals, I’ll eat my keyboard and never post here again. I don’t know, man. That sounds like a lot to shoot for. I’d rather see you prioritize one particular goal, either hitting the strength marks or hitting the bodyweight, and go at that one hardcore, rather than being distracted about losing fat, retaining muscle and strength, and still stress about making progress in your numbers.

If you can do it, more power to 'ya. But I think it would be more effective taking it one smaller goal at a time, even though any of those don’t really qualify as “smaller” goals.

I do really like the 4-day set-up, each day focusing on a different lift. I’ve had some clients do very well on programs framed like that. The key is to avoid overtraining any particular muscle group, which is best done by being selective in the exercises you use. What do your workouts look like, exercise/set/rep-wise? And what are you doing for cardio? It almost sounds like you’re treating cardio work as an afterthought.