What are your training goals for 2013?



  • The sweaty underbelly of the fern aka the oversize forum is cranking along at the moment. We've got some new fullas onboard (good to see!!) and the regulars are training the house down. We've all got info on targets/goals in our own threads but I thought it'd be cool to see what people have lined up for 2013. Always cool when someone has a similar goal so you can gee each other up!!

    So what's on your hit list for 2013? Improving your 1RM's, number of reps/sets, dropping body fat %, bulking up or losing weight??

    I've got four goals I want to tick off as early in 2013 as I can

    • Beat my current 1RM on box squat
    • 1RM 150kg on ass to the ground squat (working on deeper squats at the moment). Have done multiple reps at 100kg but haven't tried anything heavier yet.
      [size=4]- Get back under 100kg (currently 104-106). Carrying too much fat at the moment.[/size]
      [size=4]- 1RM 140kg on bench. [/size]

    [size=4]Line 'em up boys so we can knock 'em down![/size]



  • Good idea for a thread..

    I always keep saying I am even to be 85kg at 10%body fat but that looks a way off so its a goal of 82kg at 10% by Xmas eve 2013.

    Along the way I want to improve m bench, squat and deadlift but no specific weight goals there other than a 1RM deadlift of 200kg.

    And you are right, the oversize section of the forum is really cranking at the mo. Will be interesting to see how many of us can keep it up deep in to 2013.



  • Get under 90kg by March 1st.

    That is it. Don't care what I lift, how fast/far I run/walk/row. Just get there.

    Once there, I'll start looking at 85 kg, and worrying about stuff like bfp



  • •Weigh 96kg (99.8 current) bodyfat 13 -15%.

    •Always be able to squat and dead twice my BW.

    •Clean and Press 120kg (1RM)

    •Improve my running technique.



  • Get back into proper weight training and crucially back on the rugby field (and even netball court). Probably be my last season at a decent level, so looking to go out with a bang which means getting back up to a good size, anything 90+ would be great. Obviously strength will come with that.

    Got a feeling there's still quite a way to go with the busted achilles physically as well as mentally, but more than comfortable walking, jogging, bounding up stairs, etc for now.



  • mine is pretty simple, get to 90kg, and maintain (92.9 this morning - was a bit lower last week)

    I have times on my runs and circuits I can aim toward, although once I hit my weight goal I may need to re-think my training in the sense that improving strength and weights may then become somethign I want to do, although ultimately losing those stubborn few inches round the waist is key to most of what I am trying to do.

    Work in progress.



  • Like Paeks a bench of 140kg would be pretty choice. 20+ full range perfect form pull ups ( not chins ) would be pretty super too. The creatine I've taken seems to have got my weight alarmingly close to 100kg again but still seem just as narrow round the middle so hopefully that's a good sign. 95kg would be pretty ideal but then again if I can fit a pair of 32 jeans then I'm not too concerned.

    Another audacious goal is 100 burpees in under 5 minutes. That would damn near kill me I'm sure but also put me in the "unit" category. Cracking 2 minutes for 50 more of a short term and more realistic goal at this stage.

    Off the top of my head and knowing some of you on here reasonably well most are in the mid 30's and above. Speaking for myself ( and many of the rest of you I'm sure ) I really wish I was as dedicated at 20 as I am now. Sigh...................



  • [quote name='MN5' timestamp='1359318244' post='339877']
    Like Paeks a bench of 140kg would be pretty choice. 20+ full range perfect form pull ups ( not chins ) would be pretty super too. The creatine I've taken seems to have got my weight alarmingly close to 100kg again but still seem just as narrow round the middle so hopefully that's a good sign. 95kg would be pretty ideal but then again if I can fit a pair of 32 jeans then I'm not too concerned.

    Another audacious goal is 100 burpees in under 5 minutes. That would damn near kill me I'm sure but also put me in the "unit" category. Cracking 2 minutes for 50 more of a short term and more realistic goal at this stage.

    [b]Off the top of my head and knowing some of you on here reasonably well most are in the mid 30's and above. Speaking for myself ( and many of the rest of you I'm sure ) I really wish I was as dedicated at 20 as I am now. Sigh...................[/b]
    [/quote]

    I've found the efforts of some of the more mature ferners quite inspiring. Like you I wish I'd done more when I was in my 20's, especially when I dialled rugby back to just social/reserve grade level. But getting back on track in my mid 30's is going to set me up for later life... well that's the plan!! Really impressed with the guys that train the house down even with work and family demands!



  • I dunno, I was a real gym bunny in my early 20's, plus all the rugby (summer was 7's pre-season training) golf, indoor soccer, indoor cricket, twilight hockey and touch rugby (how the frack I managed ot fit it all in is what I wanna know!)

    I just didnt have the knowledge back then (the internet helps these days with exercises, tutorials, supplements - although I took alot more back then, I take nothing now) plus I thought with all the exercise, diet wasnt a problem, but I guess back then with all the piss we used to sink as well after rugby, after touch etc...but then I was only 82kg too!



  • goals - Wellington NABBA September 21st, win overall Athletic title. October 13th NABBA Nationals and South Pacific Championships. Win Athletic Mr New Zealand and Athletic Mr South Pacific.
    to achieve those goals I will need to hit stage on September 21st weighing 80.5kilos at around 2% - 4% body fat. 4 at Welly, 2 at Nationals would be the ideal.

    Current 91.1 and 10.5%.

    Will be my first times on stage since June 30 2012 and fiurst times on stage since bicep operation. 15 months.



  • [quote name='taniwharugby' timestamp='1359316991' post='339873']mine is pretty simple, get to 90kg, and maintain (92.9 this morning - was a bit lower last week).[/quote]

    Funny story about reaching goals - mate of mine wanted to get to 90, where he thought he'd be at his ideal weight. Couple of inches taller than i am, but narrower frame, and had been over 125 like me earlier in life.

    Thing is, running 5 km in a hit wasn't doing it for him, so he's minimum 10 km per session in pretty good time (5 min/km) multiple times per week. He got control of his eating and booze, so before he knew it was 85! Now when he hits 87 he gets paranoid.



  • the mind is a munted thing NTA. When I now weigh in at 90 kilos (or 91.1), I feel like a big fat fuck. But I still have a 6 pack, and a bf% of just over 10. It's amazing how your perceptions change!



  • My biggest goal is to get back onto the rugby field. Don't really care much beyond that.

    Outside of that I want to maintain my body weight between 117-122 kg and would like my muscle mass to be over 90-95 kg.

    Ideally ild like to get my beep test around the 11-12 mark.

    Bench ild like to get my 1rm to 145kg
    Squat 170kg
    Dead lift 160kg



  • [quote name='taniwharugby' timestamp='1359318922' post='339880']
    I dunno, I was a real gym bunny in my early 20's, plus all the rugby (summer was 7's pre-season training) golf, indoor soccer, indoor cricket, twilight hockey and touch rugby (how the frack I managed ot fit it all in is what I wanna know!)
    [/quote]

    Try going back to being a shit kicker at work, and having no wife or kids



  • haha, yeah I know that was the main thing, but still, I had a busy life, although there was 3 other mates I had and we all did the same stuff, trained together, played summer sports, winter sports, socialised together which made it easy...I did have a girlfriend at the time who threatened (she was nuts, we've all had one of them right?) to steal my golf clubs because I cared more about them than her



  • run the half mara next month in sub 2hrs (did 20k in 2hrs dead on Saturday so it's possible)
    weight to
    man tits down to beneath an A cup
    do the 100 pressups thing posted last yr



  • [quote name='taniwharugby' timestamp='1359342993' post='339970']
    haha, yeah I know that was the main thing, but still, I had a busy life, although there was 3 other mates I had and we all did the same stuff, trained together, played summer sports, winter sports, socialised together which made it easy...I did have a girlfriend at the time who threatened (she was nuts, we've all had one of them right?) to steal my golf clubs because I cared more about them than her
    [/quote]

    Mate, they're all fucking bonkers - its just the degree to which you'll put up with it.



  • back then it came down to what they could/would do as to how much you put up with!!

    Back on topic...

    frack, just found a pic of me in 2009...holy shit, new screensaver of motivation!!!



  • To maintain consistency all year and be on 85kg, low fat, injury free. Need to maintain present weight, lose 2-3 kg fat, gain similar amount of muscle.

    Specific goals:

    1. Pull ups.... 4 consecutive weeks of a 30 min workout with under 30 second breaks
    2. Dips.... same
    3. Bench... 5 reps on a 100 kg
    4. Legs
      -up a specific mountain in under 32 minutes, which would knock off two from PB
      -twice in 3 weeks do 90 mins of repeats up my 150 steps on the hill, alternately striding 2 by 2 to the top, then running up-if I can manage this then will really be in shape. I've done 80 minutes of hill repeats on 240 step location before, so the time is doable. Just, adding hill sprints every second one, and I'm 2-3 years older-so it'll be tough.
      -run the hill top circuit in under 57 minutes. Present best is a few seconds under an hour. Plenty of climbing involved.

    If any more interesting goals come to me I'll edit them in.



  • Know what you guys mean about the mind being an odd thing. I have been recording my weight every day for 5 years 2 months and 17 days, So went initially from an 106 to 78.5. Now if I have a bad month and it goes up I feel awful. After a heavy weekend I am currently at 78.8 and feel enormous I never had this when I was at 106. Its madness and I have to keep reminding myself that.

    Goals.
    10K PB - Currently 41:24
    Half Marathon PB - Currently 1:32 (But that was the first half of my marathon PB, so should be doable)
    Brussels Marathon again after 2 years off. Be happy with anything close to PB.
    A. N. Other Marathon
    Something over marathon distance.



  • That is a cracking PB for 10km Mooshld!! Super impressive!

    Is running your primary training activity or do you mix in other exercises?



  • I would love to do ultra distance running. Maybe once I finish with the BB lark I'll throw the running shoes on and vanish into the forestry tracks for hours at a time...



  • [quote name='Paekakboyz' timestamp='1359400403' post='340102']That is a cracking PB for 10km Mooshld!! Super impressive!

    Is running your primary training activity or do you mix in other exercises?[/quote]I don't mean to be a fluffybunny, but I once managed to pull out a 33 minute 10km fun run - when I was 17. Now I'm not sure just how accurate the distance was and some clues to my speed may be given in the what's in a name thread but I'm still pretty proud of that. I'll never repeat it and it was thoroughly relying on genetics at the time but hey! Still pretty cool. I never trained and somehow fluked my way into the welly athletics team for 800m at the time. Then got kicked out by my school as I played club rugby.



  • [quote name='Bones' timestamp='1359406407' post='340133']
    I don't mean to be a fluffybunny, but I once managed to pull out a 33 minute 10km fun run - when I was 17. Now I'm not sure just how accurate the distance was and some clues to my speed may be given in the what's in a name thread but I'm still pretty proud of that. I'll never repeat it and it was thoroughly relying on genetics at the time but hey! Still pretty cool. I never trained and somehow fluked my way into the welly athletics team for 800m at the time. Then got kicked out by my school as I played club rugby.
    [/quote]

    Colour me impressed bro (no troll!)!! anything approaching 4min/Km is quick, running at 3.30min/Km is mental! even if you were a couple of minutes out that is super fast. Ahhh the joys of youth. I remember the first ever squat I did was at 19yo when a mate at the uni gym was training. Did 2*150kg without any thought to how heavy it might be, or if I should try to learn how to squat properly at a lighter weight. Ignorance can be bliss... or a slipped disk if you are unlucky!



  • Yeah when I was 19 I probably would've been lucky to squat bodyweight. Which was probably about 68kg at my heaviest. Monster.



  • That's super impressive mate! I did 6km in 19mins30somthing in NZ Road Race champs back when I was 16. Winner was only just over 19mins.

    Oh and weighed in the low 60s too then.



  • Well I.......................................................................

    can't run for shit and would have no idea bout running for good times even when I was 1.9m and about 60 odd kg at school in 6th form before "bulking up" to around 70 odd. Would have made the cops based on the 3k time trial years later though. Each to their own but I despise it to be honest and prefer short more intense stuff to keep the heart rate down in the long run. Also walking round welly definitely helps and will always choose that over driving whenever possible.....



  • [quote name='Red Beard' timestamp='1359282480' post='339848']
    •Weigh 96kg (99.8 current) bodyfat 13 -15%.

    •Always be able to squat and dead twice my BW.

    •Clean and Press 120kg (1RM)

    •Improve my running technique.
    [/quote]
    I would like to edit my goals!

    •Weigh 96-97ish
    •Keep Bodyfat around 14-15ish
    •Clean and Press 120kg
    •Learn to Run: Be capable of passing Police Fit Test on any given day.
    •Perform Pistol Squat

    That is all.



  • Was going to say the PBs are good by a social runners standard but when you look at the elites its a different world.

    Marathon for instance 4 hours is a good marathon time for Joe average. I ran a 3:09 placed me 164th out of 2000 so well inside top 10 % of runners. The elites however are under 2:30 and the top pros are under 2:10. Its literraly a different sport at that level.

    My training at the moment consists of

    8Km Run Tuesday morning before work
    10Km Run Thursday morning before work
    Rugby on Saturday (Till April then I retire the boots)
    Long Run Sunday Morning At the moment about 16K but it varies. Beofe a Marathon I build this up to around the 35 - 38 k length

    All training is done at about 4:45 to 5 min Ks though occassionally a bit faster. Thats just my comfortable pace.

    What are the police fit test requirements? Might be a good goal to add.

    EDIT: Just looked it up 2.4K in 10:50 so probably not that challanging at my current fitness level.



  • moos - I was on the treadmill this morning, I usually just do a walk playing with the incline etc. This morning though got bored after 20 minutes, so started doing 5 minute run, 5 mintue walk. Got the speed up to 12.5k, which equated (the machine told me), to 4:48 minute Ks. For me, that was a fare clip! So might start extending then minutes running, and decreasing the minutes walking at that same pace. Anyway, big ups to you, as for me, that is bloody fast! And always easier to run on a treadmill too, so wonder what my pace would be in the real worlkd. Might have to do a road run with mapmyrun and find out! And rememebr a few years ago cranking a treadmill up to 2:06 marathon pace (I think the then word record), and it was for me a fast run, just under a sprint, something I could do for maybe 400 metres max!!



  • Heaps of people have said it's easier to run on a treadmill, why is this exactly ?



  • unless you crank up the incline you are essentially jumping up and down, you aren't actually pushing your body forward via your legs as you would if you were running on the ground. In my experience unless you have the incline set you don't feel it as much in your calf muscles compared to running off a treadmill. At least that is my understanding of it



  • I cant stand running on a treadmill. Feel so gumby. This fella at my gym even commented one time last year after seeing me on the treadmill that I "obviously wasnt a runner" to which I replied "only in real life".



  • I read, many years ago I might add, that studies had shown treadmill running was better for you than road running (like for like) due to your sub-conscious knowing when you are on the treadmill, your body is there to exercise, whereas road running there are trees, dogs, cars etc...that said, IIRC the difference was only like 5% or so...



  • better as in more effective or less chance of injury?? When I am on a treadmill I can't help but fixate on the time - really screws me over. But running outside I target a set distance and running feels easier.



  • [quote name='mooshld' timestamp='1359453541' post='340313']
    Was going to say the PBs are good by a social runners standard but when you look at the elites its a different world.

    Marathon for instance 4 hours is a good marathon time for Joe average. I ran a 3:09 placed me 164th out of 2000 so well inside top 10 % of runners. The elites however are under 2:30 and the top pros are under 2:10. Its literraly a different sport at that level.

    My training at the moment consists of

    8Km Run Tuesday morning before work
    10Km Run Thursday morning before work
    Rugby on Saturday (Till April then I retire the boots)
    Long Run Sunday Morning At the moment about 16K but it varies. Beofe a Marathon I build this up to around the 35 - 38 k length

    All training is done at about 4:45 to 5 min Ks though occassionally a bit faster. Thats just my comfortable pace.

    What are the police fit test requirements? Might be a good goal to add.

    EDIT: Just looked it up 2.4K in 10:50 so probably not that challanging at my current fitness level.
    [/quote]
    I was going to say you would piss in.... But you beat me to it!!!



  • [quote name='Paekakboyz' timestamp='1359494888' post='340389']
    better as in more effective or less chance of injury?? When I am on a treadmill I can't help but fixate on the time - really screws me over. But running outside I target a set distance and running feels easier.
    [/quote]

    better as in for your training...improvement, fitness etc...not sure on injuries.



  • my goal is just for my wife to get a lady-boner when i take my shirt off.

    i may be biting off more than i can chew



  • [quote name='mariner4life' timestamp='1359501629' post='340414']
    my goal is just for my wife to get a lady-boner when i take my shirt off.

    i may be biting off more than i can chew
    [/quote]

    Understatement of the year. Perhaps the century.

    [quote name='Paekakboyz' timestamp='1359491022' post='340368']
    unless you crank up the incline you are essentially jumping up and down, you aren't actually pushing your body forward via your legs as you would if you were running on the ground. In my experience unless you have the incline set you don't feel it as much in your calf muscles compared to running off a treadmill. At least that is my understanding of it
    [/quote]

    I've been told by a few PTs that on a treadmill you should ALWAYS have the incline at least 1.5 so that it mimics leaning into the road.

    Personally, I friggen hate the treadmill. Just standing in one spot, no wind, nothing to focus on but that annoying noise and the stupid clock.

    Rather be out running, where the obstacles and uneven footing gives you a better workout IMHO.



  • Treadmill is a great option for me personally, Ive had three major knee operations through rugby. I can run barefoot on my TM with all the comfort in the world. I run at a 2% incline.

    Have to say that there is no way I could cover the same distance on grass as I can on the TM.


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