The average joe's training goals

[franks2089]

After reading Bigdmans training goals I realized that he is either setting goals to high or spends most of his time in the gym. This is a thread for the average joe's training goals to be accomplished before Summer '06. I believe that my goals are realistic and I further broken them down into weekly goals and into daily goals.

Starting stats:
5'10
150
bench = 210
leg press = 865



My goals:

1. Work my max bench above 210 its has been stuck there the last 2 times I have maxed, I max out once every 6 weeks.

2. Lower my body fat % to 8. Around 11 or 12 right now.

3. Add an inch to my chest, each quad, and each bicep.

4. Be confident when I take my shirt off at pool/beach.

5. Become more defined all over. See number 2.

6. Improve athletic performance.

7. Workout at least 3x/week from now until summer.

8. Have fun with my friends at the gym lifting weights.

9. Regain the 6-pack that I lost after last summer when I let my diet and training slip for a month. Working hard to get it back.

[Diesel4958]

Franks don't take this the wrong way, but to add an inch to any muscle is fairly unrealistic, for the "average joe" it takes closer to a year. Also if in 12 weeks your bench hasn't gone up, something must be wrong with your training, not trying to bash, just pointing out the obvious. I like your goals, you sound fairly lean, also number 4 is a biggie for me.

Just wondering, would you like anyone to post goals, or is this just an example of yours? A little confused on what to do.

[franks2089]

Franks don't take this the wrong way, but to add an inch to any muscle is fairly unrealistic, for the "average joe" it takes closer to a year. Also if in 12 weeks your bench hasn't gone up, something must be wrong with your training, not trying to bash, just pointing out the obvious. I like your goals, you sound fairly lean, also number 4 is a biggie for me.

Just wondering, would you like anyone to post goals, or is this just an example of yours? A little confused on what to do.
I don't think its my training thats wrong with my bench its lacrosse conditioning. I have finished conditioning for awhile for lacrosse which drained me in the gym so I couldnt go all out. And with my personal trainer last summer I gained more than an inch in all the areas listed in 4 months. Its just I cant shell out that type of money every month, so I end up only doing it during the summer when Im working regularly. But I'm usually prone to gaining muscle. Its in my genes. If you could take one look at the men in my family on both sides you would understand. For an example one of the cover models for Mens Health is my uncle.


I think of myself better than the average joe but not in bigdmans category thats why I made this thread. I think I am higher than average but not in dmans category.

[MangOPimP]

have you been following the same workout for the most part? you should probably try and shock your muscles into growth by doing a completely different workout routine, like drop sets, or super sets

[franks2089]

have you been following the same workout for the most part? you should probably try and shock your muscles into growth by doing a completely different workout routine, like drop sets, or super sets
I change half the excercises every 4 weeks and change the reps/sets scheme.

Im not too worried though. Cause I can now do three reps at 210 I just cant make it up to 215.

[franks2089]

Just wondering, would you like anyone to post goals, or is this just an example of yours? A little confused on what to do.
The main point of the thread was for everyone out there not on bigdmans level to post their goals.

[bigDman]

haha yea im just crazy and set very high goals
I rather strive for something that some may think isnt possible and I may think isnt to possible because it makes me work harder. If i set goals I know i can make. I will work just hard enough to reach those goals. If i set ones that others think are "impossible" or very unlikly. I always have that little extra drive that pushes me harder. I work harder to try and prove everyone wrong including my self

I dont know if that made any sense because i just woke up. It might not read right, but hopfully you get my point

and the hardest goal is going to be gaining an inch on each of those bodyparts while cutting.
This is what happen to me while bulking
First 3 mounths i ever lifted wieghts 2.5 inch on my chest, 1 inch on my bicep, 2 inches on my quad(rember I had newbie gains since I just started training and I was bulking)
Then 4 months after that i put on 1 inch on my bi, 2.75 inches on my chest and 3 inches on my quad(rember still bulking)
Then 2 months after that(i was bulking/maintaining in this period) nothing on my bi .75 on my chest and nothing on my quad
Then 1 mounth after that(wrestling season, I was maintaining and then i was on a crazy bulk) I put on .25 on my bi 1 inch on chest and nothing on quad
None of this time was size my goal. Theses gains are a side effect of training for strength
im not trying to show off my gains. I am more trying to say is its possible and if you go for it with everything you got im sure you can achive each and everyone of your goals

[UNCdefense]

franks man i had that exact same problem..im not quite as big as you, my max was 205(havent lifted in like a month though cause i dont have it as a class anymore) but anyways it was like when i was benching 205 i oculd rep 185 like 3 times.....well my reps w/ 185 started getting REALLY easy...like i dont know if someone was slipping me creatine or what but i went form having like 165-170 for most of my reps to doing 185 w/ almost everything....but my max didnt move a Lb, if anything it went down towards the end

[BuckWyld]

I find that when I plateau on bench one thing that helps me break through is doing my flies first then benching with the same weight I usually use for the same or more reps, using forced reps if nessesary.

[shiftylax]

A good bench technique to build power is to use a medium amouint of weight. For me that's 155-185. You lift the bar and bring it down until it hovers over your chest. Hold it there for 2 whole seconds and then quickly (but safely) bench/throw the weight up. This helps build the fast twitch muscle fibers in your chest and will increase your power. I've been doing this for 2 weeks and I can bench over 250 now. (I'm 5' 8'', 170 - I'm also in my mid-twenties).

[Diesel4958]

Triceps are key in bench, if you have massive triceps, my bet is you got a decent bench. Work, differnt muscles to get yuor bench up, not only chest.

[franks2089]

Do you people not read I said post your goals for this year not discuss mine. GOSH lol

[Laxin2266]

Sounds goods to me... Im doing something similar with some friends. Its a preseason workout thing, were gonna lax 4x a week and lift 3x a week and run 2x a week. For all of february

[i live 4 lax]

well my calorie level that i have to pass is like 1333.... ive looked at a bunch of foods and cant find any with alot of calories. can someone help me come up with a diet that will help me bulk?

[Diesel4958]

Ready Here it is-
Stats-
Today is my last day on creatine for a while (so I'm still holding a few pounds of water).
Weight- 178
Height-5' 8''
Age- 15

Current lifts-
Bench- 215 for 1 rep on 6th set
Deadlift- 285 for 5 reps on 5th set
Squat- 245 5 reps on 5th set

--Would like by lacrosse (starts on March 27th)--
Weight- 160-170
Height- Don't matter
Bench-235
Dead- for 5 reps 315
Squat- for 5 reps 265

[Cburylax]

Height - 5.9
Weight - 198lbs

I want to stand on a stability ball and press 40lbs dumbells over my head. I'll take a photo this summer and post it....unless I kill myself first.

I'm also trying to get down to 7%bf before I go to hawaii this summer. That way I can pig out and still look like a million dollars.

[franks2089]

Height - 5.9
Weight - 198lbs

I want to stand on a stability ball and press 40lbs dumbells over my head. I'll take a photo this summer and post it....unless I kill myself first.

I'm also trying to get down to 7%bf before I go to hawaii this summer. That way I can pig out and still look like a million dollars.
How do you stand on a stability ball, much less with weights.

[Cburylax]

How do you stand on a stability ball, much less with weights.

very carefully. I start in a 4 point stance to get my balance and the slowly stand up on the ball. Someone has to hand me the weights. Once I can get the 40lbs up I'll try out for the circus.

[franks2089]

very carefully. I start in a 4 point stance to get my balance and the slowly stand up on the ball. Someone has to hand me the weights. Once I can get the 40lbs up I'll try out for the circus.
I didnt think it was even possible to stand on them. I was thinking about trying just getting in the four point stance but I couldnt even do that without the ball moving. So I decided not to try and end up hurting myself.


Cbury how ripped are you. 5'9 and 198 is really good if your body fat % is that low.

[NickBritt]

well swimming would do all that and much more...