Thursday, January 1, 2009

2008 vs 2009 My New goals

I rambled a bit up there and was vague about my goals.

2008 Achievements:

Found Stronglifts Jan 2008
Worked hard - did research
Used FitDay to track nutrition - began eating clean in February.
Started dropping weight and building muscle slowly
Injured my back in May
worked through the injury, slowly. Deloaded many times
Switched to Front Squats & Rack Pulls
Read Burn the Fat Feed the Muscle
Dropped 16 lbs of fat rather quickly decided to focus on fat loss and muscle maintenance.

Overall I reached my fatloss goals.

Came close to OHP goal of 110 and BP goal of 170 - but not quite 5x5 (Once I did 110 5x5 on OHP before my injury)

Goals for 2009:

Eat big and lift big.

Front Squat: 270lbs
Bench Press: 225lbs
OHP: 235lbs
Rack Pulls: 300 above the knee, then figure out a way to pull from just below the knee.
Inverted Rows: 20/20/20 before advancing to weighted rows.
Just started push ups - so goals: 20/20/20/20/20 before weighted push ups.
Haven't done prone bridges yet - but my goal is to get used to those and perhaps do 2 minutes x 5 (?)
Reverse Crunches: 10/10/10/10/10 while using the 35lb dumbbells.

Weight goal: 185lbs (166.5 LBM & 10% BF)
Waist: 32"

I am grasping at numbers here - so I will see what happens, my next step is to set these goals out in stages and write them out.

Best of luck to everyone in 2009!

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