So what does next year hold?

Dragan

Okay folks,

what are the targets for next year??? For me, i'm ditching this bodybuilding style and moving on to strongman/powerlifting type training. Curious to see what i will be able to move after 12 months dedicated to singles and doubles.

Mr E

I'm going to train for my first marathon.... I hope to do Dublin next year.

g'em

well, I went from barely being able to lift the 20kg bar to having an 80kg 1 Rep Max in twelve months - woohoo!!!- and crossed the 100kg deadlift barrier so next year am going to try and concentrate on figure. Contemplating competing but as far as I can tell the only major event in the 06 irish calender is the NABBA Worlds in June- might be aiming to high too soon with that!!!

Oh and as silly as it sounds, doing chins without a spot :rolleyes: uppe back is still a weak area...

impress more girls with my body!:D

joejoem

1) Run the New York Marathon (this will depend on my feet)

2) Get to 16 1/2 stone but with a BF% in single digits.

3) Bench over 100kg

incisor71

Quite a modest target compared to most folks here - 13% body fat by 1st March. I was a little below 19% when checked mid-November, so my work's very much cut out for me, especially with Christmas indulgence all around me :rolleyes:

As for the rest of the year - I haven't made any plans yet, not in terms of quantify-able targets... I still find running soul-destroying, so that rules out marathons or related competitions.

amazingemmet

Get box splits back, Big oversplits on left and right legs, be able to sit on my head in a back bend.
Get my weight up to 13 st, 20 chin ups, straddle press to one arm handstand maybe some one arm handstand push ups (could be aiming too high here).
And teach them the meaning of fitness test when i go for my audition

BrianD3

My short term goal is to deadlift 2.5 times bodyweight. Currently at 2.33. In longer term I want to push it up over 3 times bodyweight.

Over the next year I want to increase my weighted chin-up 1 RM. It will take a long time but I want to get to 100% of bodyweight. Currently at around 66%.

g'em wrote:

crossed the 100kg deadlift barrier

That's good going. You're probably in the top 0.1% of females when it comes to strength and stronger than an awful lot of men too!

Dragan

g'em wrote:

well, I went from barely being able to lift the 20kg bar to having an 80kg 1 Rep Max in twelve months - woohoo!!!- and crossed the 100kg deadlift barrier so next year am going to try and concentrate on figure. Contemplating competing but as far as I can tell the only major event in the 06 irish calender is the NABBA Worlds in June- might be aiming to high too soon with that!!!

Oh and as silly as it sounds, doing chins without a spot :rolleyes: uppe back is still a weak area...

Wow, well done on the lifts, you are on strong lady!!! An 80kilo bench is great, the 100kg dead is fantastic!! If you don't mind me asking what weight class are you in????

As for the NABBA, if you show up ripped you always stand a chance!

Oh yeah, and for your upper back, might i suggest you try doing the low cable row, use ropes instead of a bar, and pull up to your neck or there abouts. You will only be able to do minor weight to start with, but it's worth the effort because it will add some quality muscle AND detail to your upper back!

g'em

BrianD3 wrote:

That's good going. You're probably in the top 0.1% of females when it comes to strength and stronger than an awful lot of men too!

Dragan wrote:

Wow, well done on the lifts, you are on strong lady!!! An 80kilo bench is great, the 100kg dead is fantastic!! If you don't mind me asking what weight class are you in????

shucks, thanks guys, that means a lot. I'm about 73kg, 5'7", but after 12 months of hard training my size doesn't reflect my weight, I'm probably the slimmest I've ever been!! And after the 80kg lift (and there was only 1!!) I'm now officially the strongest woman in the gym. Well, it's a start..

Its brilliant to see such good results- I originally started to lose weight but got addicted pretty quickly and haven't looked back since. The more I think about it the more I think I'll try for the Worlds- even just to say I did it once. (Of course you'd all have to promise to come and support me )

Thanks for the tip Dragan, I'll try the cable row as suggested. Due to overhaul my programme in two weeks anyway and definitely need to start working on definition. Not getting the results from rowing with the bar anymore so always glad of new ideas!!!

Dragan

Wow, great weights for that bodyweight as well. Especially for 12 months.

I used the cable row mentioned for about 3 months on and off, and saw a definite improvement, so i hope it works for you as well as it did for me.

If you do the Worlds give us a shout on the board, will most likely be there anyway so i will make sure to shout for you!!

Transform

Run the dublin marathon in under 3 hrs and the new york the following week in under 4hrs (with a friend).

Dragan

Wow,

best of luck with that one Transform. A 3 hour marathon time is great, hitting two in a week is crazy!!!

Best of luck, keep us posted!

Transform

Ran beside a guy from germany in last marathon for a few miles - did the frankfurt marahton the day before in 3hrs 45mins and he finished in under 4hrs in the dublin one i ran in!!!

The guy was in his early 50's

Dragan

Oh dear GOD!!!!!

To be honest the level of physical fitness that some people can acheive is both inspirational AND scary!

Peace

Dragan wrote:

Oh dear GOD!!!!!

To be honest the level of physical fitness that some people can acheive is both inspirational AND scary!

No problem ... you come over to my corner... i've got a good stock of beer & pizza. Its all good in Peace's corner - anything goes.

Personally i'm gonna aim to decrease da belly and decrease my 5km run time. Currently my PB was 29:00. Wouldn't mind a 25 by 1April (factoring in some downtime over xmas there).

hardtrainer

Well this year has been good, got my weight up to 100kg and with that managed to get my bench up to 160kg for 6 reps. Also increased all of my other lifts significantly.

I want to concentrate on more mass for the first 3 months of 2006 and then go into a cutting phase to get the bf% down to about 7-10%.
I've kinda gotten to a point where I don't know if I want to go any heavier with my lifting. There comes a time when it just doesn't feel comfortable getting people to spot a certain weight and you think of ways of training that can allow for further gains without having to go to lift much heavier.

Dragan

If your looking for a nice dynamic training style i suggest Strongman. It's really, really different and you actually feel quite weak and useless for a while.

I would suggest www.ironmind.com for some interesting strenght challenges!

SprostonGreen

Well for me, its to stay on the right track. Increase upper body strength, trim the waistline and overcome tight hamstrings.

Cravez

Im going to become a bodybuilder and hopefully incorporate alot of strenght training as well if i can. Iv did myself really well these past 5-6 months and id like to share with you all my progess:

June 2005 i was 72.5kg now im 82kg. Nearly all of it muscle, i have put on little or no fat within these months. I'm 6'1 also. Bodyfat is 15%

I was deadlifting about 100kg in june, im doing 140kg now.
I was benching 40kg in june, im doing 80kg now.
I was barbell bi-cep curling 40kg in june, im doing 80kg now.
I was Barbell shrugging 40kg in june, im doing 105kg now.
Bent over rows currently: 100kg

Iv started to build up my tri-ceps now and since i havent used these muscles alot before its back to square one but im doing 25kg on a EZ bar. I need to build alot of strenght also in my shoulders and neck as im only doing 50kg behind neck presses. Currently cannot do any squats as have no space or proper safety equipment to perform them and i don't want to try olympic lifts as of yet. Need to build my legs as well

Congrats on everyones achievements so far! Well done! keep it up!

BrianD3

Michael Cravez wrote:

Im going to become a bodybuilder and hopefully incorporate alot of strenght training as well if i can. Iv did myself really well these past 5-6 months and id like to share with you all my progess:

June 2005 i was 72.5kg now im 82kg. Nearly all of it muscle, i have put on little or no fat within these months. I'm 6'1 also. Bodyfat is 15%

I was deadlifting about 100kg in june, im doing 140kg now.
I was benching 40kg in june, im doing 80kg now.
I was barbell bi-cep curling 40kg in june, im doing 80kg now.
I was Barbell shrugging 40kg in june, im doing 105kg now.
Bent over rows currently: 100kg

Iv started to build up my tri-ceps now and since i havent used these muscles alot before its back to square one but im doing 25kg on a EZ bar. I need to build alot of strenght also in my shoulders and neck as im only doing 50kg behind neck presses. Currently cannot do any squats as have no space or proper safety equipment to perform them and i don't want to try olympic lifts as of yet. Need to build my legs as well

Congrats on everyones achievements so far! Well done! keep it up!

I agree Well done to you too. However I just want to pick up on one thing. Your barbell bicep curl of 80 kg is exceptionally heavy. For someone your weight, an 80 kg bicep curl is at about the same level as a 165 kg bench or a 290 kg deadlift. I would bet a lot of money that you are using bad form with your curls, probably swinging the weight up. This will limit your progress and you'll probably injure yourself. So I think you would be wise to examine your form.

Cravez

BrianD3 wrote:

I agree Well done to you too. However I just want to pick up on one thing. Your barbell bicep curl of 80 kg is exceptionally heavy. For someone your weight, an 80 kg bicep curl is at about the same level as a 165 kg bench or a 290 kg deadlift. I would bet a lot of money that you are using bad form with your curls, probably swinging the weight up. This will limit your progress and you'll probably injure yourself. So I think you would be wise to examine your form.

You would be right in someway about my form, i dont actually struggle or strain when lifting them, i dont have a preacher bench to rest my arms on and i would swing them, but not all the way if not only for a slight second, i still tense my muscle and force it to lift the weight. On good days when i have loads of energy i can actually comfortably do bi-cep curls and i actually get good results, it may hamper my progress as you have said but im also building strenght also and my bi-ceps are a decent size. Im quite happy the way my training is going as of the moment, but i would like to get some advice at some stage when i feel i cannot lift more without some sort of supervision or good advice on technique. Thanks for the heads up though BrianD, ill lessen my weight this time and see how i get on and focus on my form a bit better

tribulus

Injured at the moment so all these achievements are pissing me off!!!

Goals for next year:

Get to a lean(10% or less) 200lbs, currently 196 bf at 15%

Focus on my legs, 1RM for parallel squat only 130kg:o so gonna start box squats, glute ham raises (the negative portion until i get stronger) and other exercises

Get my bench up to a 120kg max, currently 102.5kg

Get my deadlift up to 130kg max, currently 110kg

Sarsfield

I want to be able to swim a mile in under 35 minutes consistently.

slicus ricus

Next years targets: Gain 2 stone in muscle, which will have me going from 13 stone to 15 stone...an ambitious target, but if i train my ass off and stick rigidly to my diet, it could happen. Possibly lose a percent or 2 of body fat: im 5"10' and was 10.5% body fat during the summer - havnt been measured since but im positive my body fat would be a percent or 2 higher as i've put on approx 10lbs recently from training/ diet combo and definitely not all of that is muscle.

I also want to increase the weight im lifting - benching 80kg now: wouldnt mind getting up to 100kg. Reasonably happy with my squat (125kg) and deadlift (70kg), but i still aim to increase them in the new year. Also looking to increase the weight in other exercises/ weight techniques. I think i need to particularly target my (upper) back as well as an area to strengthen and gain muscle.

Working on cardio is a definite aim for me in 2006: I currently dont do half as much as i should. That should keep the body fat percentage in check.

Dragan

Hey Rickus,

just thought i would mention to you, do heavy flat dumbell presses. I know it sounds strange but this will really add to your flat barbell. I put 20 kilo's on my bench in two months by stepping back from that lift and doing solely dumbell work, heavy weight for inclines and flats.

It could work for you too.

slicus ricus

Cheers for that Dragon: must give that a go. I already do incline dumbell press on my chest day after doing bench press. Do you reckon i should drop the inclines for a while and concentrate on flat dumbell press? It might be a bit much to do the incline dumbells as well.

Dragan

Personally, each workout i do 2 warms up of flat and 3 working sets of flat, incline and decline. I will change the order each week.

I never do things like flyes or cross overs as i feel they are not needed at my level yet, plus, i am not lean enough right now to get see any of the benefit of these, as i feel they are designed more to at striations than anything.

In your case i would definitely leave the incline work in, as it is very important. I would only do the dumbless for one of them though, maybe change it each week. After 4 or 5 sets with dumbells, they can get hard to balance and safety can be issue. I will generally revert back to the barbell after my first set of whatever excercise as it allows me to keep going heavy!

slicus ricus

Cheers Dragan. I'll give that a go and hopefully it will increase the amount i can lift. Unfortunately, theres no decline bench in my gym (crunch in UCD) so i cant do declines. Do you (or anyone else) know of anything other than decline bench that isolates the lower chest area?
Cheers again mate

Dragan

Dips will do the trick, just lean forward and flare your arms, basically the opposite to doing them for your tricpes, this will hit the lower chest quite nicely!

RPGGAMER

Dragan wrote:

Okay folks,

what are the targets for next year??? For me, i'm ditching this bodybuilding style and moving on to strongman/powerlifting type training. Curious to see what i will be able to move after 12 months dedicated to singles and doubles.

you'll never look back. you will prob gain plenty of mass too, more than with bodybuilding. traditional bodybuilding methods like joe weider style arnold type training wont work 'less yur juiced.

if you are powerlifting i recommend westside. its based on russian cogjugate system and does really well for drug free guys too.

i want to qualify for the drug free powerlifting world champs. did you lads know its on in ireland this year? it was in st petersburg last year so take advantage while you can. KInsale is the venue in a nice plush hotel too..

Easygainer

RPGGAMER wrote:

you'll never look back. you will prob gain plenty of mass too, more than with bodybuilding. traditional bodybuilding methods like joe weider style arnold type training wont work 'less yur juiced.

if you are powerlifting i recommend westside. its based on russian cogjugate system and does really well for drug free guys too.

i want to qualify for the drug free powerlifting world champs. did you lads know its on in ireland this year? it was in st petersburg last year so take advantage while you can. KInsale is the venue in a nice plush hotel too..

It was in Petersburg in 03 (I was there ) - it was Atlanta last year I think... I'm in 2 minds as to what to do this year. If I do the pling I can't do the bbing contest in late September which I've planned to debut in since early 04.

I agree that most people would benefit from trying to increase strength and focusing on lower volume to increase muscle mass - Flex mag workouts are a joke. I do DC training so I powerbuild effectively - strength is returning to what it was when I was heavier - clocked in 205kg for reps on the squat last week and same on dl. I'll be doing 220kg+ by Feb!

I'm 21 now and junior is up to U23 so I reckon if I do the bbing this year and go away for the pling in 07 I'll be at the age limit and stronger....

Flex

My aims for next year are 205-210lbs at 7% bodyfat or less by around the end of september. Currently 5'10" at 190lbs and 8%. Probably too ambitious, but that just makes it more fun!!!

Dragan

Easygainer wrote:

Flex mag workouts are a joke

Man.....a truer word was never spoken!

RPGGAMER

i confess i used to by flex religiously for a year when i first started training. diabolical advice though looking back. joe wieder is the antichrist of all strength training..who would the christ of strength training be then? i nominate one of the old boys from the pre juice days like goener or sandow or even bob hoffman. who do you think? those old



please don't tell me arnold, even though he is pretty cool. oops thread hyjacking i better delete this one and repost as a new thread

Dragan

In a quick answer to your question, Sandow, or a pre Juice Kaz.

Or maybe Magnus Ver Magnusson!!!!!

Or Glen Ross!!!!

Easygainer

The main prob with Flex is the pervasive influence of Arnie. He trained in the stone age of bodybuilding, a sport that is probably more than any dominated by science in every aspect. In the forty years since he came up with his training cycle we've learned loads, but because Arnie was so influential this is ignored in favour of his training style and techniques. Personally, I never trained really high volume or as frequently as Flex would have you train, but I have dropped my volume and been making great gains on the training I'm on at the moment!

Dragan

I also find it funny that FLex will constantly force feed the public training routines from pro's that can only ever be of benefit to people on the juice , yet AMI/Weider will pretty much ignore the whole steroid issue in the sport, and will still lay claim to IOC level testing.

Rubbish!

Personally, some days i life a lot, some days i lift a little, it all benefits me.

Arnolds whole "train each bodypart three times a week and calves everyday thing" is just painfully outdated now.

rsynnott

Hmm, I feel rather out of place; my goal is to lose 10kg (Currently 70kg, 5'11") Everyone else seems to be trying to gain weight...

Seraphina

my goal is to learn more and try figure out what you're all talking about

i also hope this will help my working out as i am weary of the advice from crunch after all the bad press it gets here.

Sarsfield

rsynnott wrote:

Hmm, I feel rather out of place; my goal is to lose 10kg (Currently 70kg, 5'11") Everyone else seems to be trying to gain weight...

You're 5'11" and want to weigh less than 10stone? Is that healthy?

digitalninja

lose some weight.

Sarsfield

digitalninja wrote:

lose some weight.

Any chance of a proper answer to a reasonable question? 70Kg and 5'11" instinctively seems better to me.

SprostonGreen

Sarsfield wrote:

Any chance of a proper answer to a reasonable question? 70Kg and 5'11" instinctively seems better to me.

Maybe digitalninja was referring to the thread title subjectively. What does 2006 hold in store?, for him/her to lose some weight?

I could be wrong.

Sarsfield

SprostonGreen wrote:

I could be wrong.

Or you could be right