Mid-Term Strength Goals

Mid-Term strength goals are: 90KG Bench Press 130KG Squat 155 Deadlift I imagine bench will be the hardest of these to achieve.

Enjoy the Journey

I remember in 2005 reading on the back of a Wheaties box with a photo of freshly crowned NBA champion Tim Duncan a quote from the man himself "enjoy the every-day struggle". Back then it seemed like sage advice and something I wanted to take from someone who had achieved at such a young age. And even though I tried to implement it into my life, I really do feel as though only just now am I starting to understand how to apply it. Take my weight-training for example. I started in December 2011 (7 months ago) with a simple goal of 'working out consistently for a year' and not much else. Apart from getting stronger and improving my physique. But I didn't really set any expectations for myself. Between December to May, I for the most part achieved my primary goal. I missed two or three workouts for that period, but for the most part I consistently worked out three times a week, every week, every month. I also made some decent progress in my strength during this time, too. My most notable achievement was taking my deadlift from 70KG up to 132.5, bordering on 'intermediate' strength levels. And then, toward the end of May I had my first major setback: international travel. I went to both England and America to see the world and visit family and friends. Though I had good intentions (but clearly not enough planning) I only worked out once over this two week period while overseas. Once I got back, did I feel like working out? Not really. It was a full two weeks after returning home before I got back into the weight room again. My diet over this now four week period was also particularly bad, as I did not pay attention to my macro-nutrients. Particularly protein and carb intake. What happened? I lost 4KG during this period, but I lost muscle and gained fat. So, two weeks ago on the 16th of June over the weekend I took some time to myself and re-dedicated myself to working out, and figuring out what I was going to do. My goal? Lose fat while retaining strength. My first workout back in the gym was somewhat of a wakeup call. I knew that I had to lift 'light' weights as I would not be able to pick up where I had left off. I tried to deadlift a modest 100KG for 5 reps and achieved only x3. Ouch! Since then, it has been a slow road to recovery in the gym and today I was able to successfully deadlift 105KG for five reps. Nowhere near where I have been, but an improvement on where I was x2 weeks ago. Progress. "Enjoy the every-day struggle". There are many ways to look at the above. Am I disappointed in my regression? Yes. Is it my own fault? Yes. Is there a lesson to learn? Yes. Have I achieved something over these six months? Yes. It is what it is.

my weight.

I weigh 78KG today.

email sent to brother james

I find it funny man. I really enjoy working out. Not actually the work itself, but once I’ve completed it, I get a great sense of accomplishment from completing a workout. This morning I deadlifted 120KG. I did not think I was going to get the last rep done; but I did. And I’m real happy about it. But no matter how many times I get that feeling, I dread the moments before working out. I hate waking up extra early, I get nervous before I start my squats ... I really hate the anticipation of it all.

But gee it feels great to succeed.

Trying to turn around that feeling. You said to me once that if you’re not a little nervous before a lift something is wrong. And I guess that’s part of it. Getting under the bar to do squats is not easy .. So it’s a good thing to be worried.

Anyway, I did well today.

Squat 92
Press 32.5 (tougher than expected)
DL 120

I was too tired to do chins right away and was running short on time, so I will complete them when I get home.

I had a lot of anticipation leading up to this workout – I haven’t slept real well lately and have been very tired at work the past x2 weeks. So when I got home, I went straight to sleep between 6 and 6:30. I woke up around 8.30, got up, had about 500g of steak, watched GoT and then back to bed around 10.30. I woke up at 5.30 this morning and felt great; refreshed and ready to work. Still would have liked to sleep in a bit longer ;) but good overall.

new milestone

yesterday I squatted 90KG.
I failed an attempt at bench of 60KG.

Struggling with my overhead press technique.

milestone

So on Saturday I squatted bodyweight at 84KGs. This was the 10th Feb, 2012.

Tomorrow is Valentines day and I plan to squat above bodyweight for the first time.

I have not gone above 84KG in more than a week now and it seems my weight has plateaued. I need to eat more to actively encourage my body to grow.

I have also noticed that I am starting to struggle with the weight increments at this stage. Definitely a lack of nutrition is an issue at this stage.

body weight results

I got a new dexa scan done today. This measures your body composition. I also had one done on 4th Jan 2012. Here are the total results:

FAT - 15.78KG > 19.14KG (3.3 increase)
Muscle - 57.96KG > 61.64KG (3.67 increase)

Previously I was 21.4% body fat, now I am 23.7% bodyfat. Mildly concerning, but really the muscle gains are more impressive.

IF I could continue these results for another 8 weeks I'd be 68KG muscle and 25.74KG fat, and around 97KG total.