Somehow, 2012 passed right by us, and we are already at the start of the second month of 2013, and I realized that I have not shared my resolutions with you yet. Shame on me! I always find that sharing goals and motivations (along with routines and regiments) really help to reach for those goals. Part of this is because we can all help one another in the quest to reach these goals. The other part of this is that, by telling you and anybody else who is near and dear to me, I am adding accountability to myself. If I just keep these goals a secret, who will ever know if I am slacking or not reaching my projected milestones? So, with that, let’s get to my fitness aspirations for this year!
I start this year’s resolutions with a look back at my 2012 goals!
I find that I gained a lot of strength over the past year, and I put on some added muscle. Certainly, I am proud of this achievement, but I am not satisfied with everything. As a perfectionist, I expected more results on the bench press and a more-chiseled look in my quads. I stepped up my bicep routines, but I was not going for maximum weight levels after the fall started. As you recall, I gave the Body Beast workout routine a try, and I found it to be challenging but in a slightly different way. The routine provided me with new exercises to try and different challenges in the form of supersets, giant sets, and force sets, but, while I was pushing around semi-heavy to heavy weight, I was not doing 4-8 rep maximums, so my quests in that regard fell short.
So, where do I plan for 2013 to take me? Here are the highlights!
Upper Body Development
Chest Goals:
- 125lbs per arm on the Incline Bench Dumbbell Press x6 reps
- 125lbs per arm on the Flat Bench Dumbbell Press x12 reps
- 350lbs Flat Bench Press x2 reps
Looking back at 2012, I started to really step up my progress on the flat and incline bench dumbbell presses. I was able to reach 125lbs on the flat bench dumbbell presses and finally got my warm-up sets closer to 100lbs (per arm) for 10+ reps; as 2013 arrived, I was consistently pushing 90lbs or 95lbs per arm for 10 super strong and super slow reps, so that brought me great pleasure. However, I am looking to step up these figures this year. As my incline bench dumbbell presses have climbed, I am confident that these numbers can be achieved. I’m even confident that I could surpass these weights. Unfortunately, my local LA Fitness does not have dumbbell weights above 125lbs, so I cannot truly generate a goal that is not possible in my current fitness environment, but I will continue to look for ways to grow! The bench press goal is quite a stretch for me at this time, but I will slowly and persistently pursue this goal. I’m confident that 325lbs can be achieved by the end of summer, but 350lbs is where I set my sights on!
Back Goals:
- Wide Grip Pullups x50 reps
- Weighted Wide Grip Pullups – +90lbs x20 reps
- Romanian Deadlift – 405lbs x10 reps
My back has continued to get stronger and stronger, but there is much work yet to be done! A few years ago, I was somehow able to do 43 consecutive wide grip pull-ups, but I have not gotten back close to that mark. Earlier in January, I started warming back up with the pull-ups at the beginning of the workout. I would do two sets of either 20 or 25 reps; on one occasion, I warmed up with one set of 30 reps. As a result, I know that 50 reps is not impossible, but it is going to take a lot of hard work, so stay tuned for updates on my progress!
Lower Body Development
Legs Goals:
- 350lbs Box Squats x4 reps
- 275lbs Squats x10 reps
- 2,000lbs Leg Press x4 reps
- 405lbs Deadlift x4 reps
Leg development is VERY important to me. Overall, I’d consider that my legs are really strong, but I am never satisfied. I want to grow the legs a bit more, get them to be a little stronger, and then be sure that I have that 3-D effect as well. The legs need to look good, showing off the strength that they contain today and will contain tomorrow! I have very lofty goals, but I’d determined to exceed my expectations.
Cardio Development
In 2012, I did not do as much cardio as I would have liked. Part of that was planned while some of that was unexpected. As I get deeper into 2013, you will find me stepping up my running and cycling. Ideally, I will get back to going to some spin classes, and I will also look to add a running race later in the year. The goal is to gain stamina while maintaining my muscle growth!
Time & Determination Will Tell
With 11 months remaining and growing determination in me each day, I look forward to these fitness and bodybuilding challenges. In addition, I hope to switch up the routines along the way and find ways to help others out, even more than I did last year. Come cheer me on, and let’s work towards our goals together! I’d love to hear about your biggest fitness goals, so feel free to share them.
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