What are your goals? Short term, mid term and long term....

Mine:
-Short term...to get back to where I was when I was consistent for almost a year.
-Mid term....Be able to rep 225 5 times on bench, have a body that women lust.
-Long term...not sure. 315 on bench maybe?

-short term: don't skip working out
-mid term: lose 60lbs (until July)
-long term: lose a total of 100lbs (preferably until December)

This.

Short term- Get my 5k time under 27 min
Lose the last 5 lbs
Start doing squats

Medium range goals- build upper body strength needed to get into circus arts class ^^
karate/capoeria twice a week on a regular basis
run half marathon

Long term- work up to doing a full marathon by this time next year
start swimming 2X week on a regular basis
start thinking about switching to biking v/s subway

short term. Go to the gym
Medium term. Keep going to the gym
Long term. Don't stop going to the gym

Basically gain mass and improve my overall fitness. But I usually fail at staying consistent so I'm going to keep it simple.

Look out exxies going eddy gordo on everyones ass.

Inquiry: What is your weight? Additionally, when you max, do you chest touch or do it powerlifting style (motionless on torso)?

Short Term: Exercise in each workout like it's my last and I won't have another chance at it again.

Mid Term: Have a very well defined 6-pack and at least get up to where I was last year on bench so I can begin increase.

Long Term: Bench twice my body weight.

Short term: Just carry on increasing strength, skills and fitness each week.

Mid term: Bulk to 84 kg at 10% fat, squat 2xBW, deadlift 2.5xBW, Bench 1.5xBW, Press 1xBW, Pull up BW + 0.5xBW, Dip BW + 0.5xBW.

Long term: Compete in MMA at at least an amateur level.

I have already achieved my goal of losing a substantial amount of weight (over 20kg/45lbs), and now I at least have a decent body for my age. My goal is to improve my abdominal area, and try and get rid of that last small piece of fat on my lower stomach. With regards to weights I have increased the weights I am lifting (I use machine weights, not the free ones), and have gone from 30kg to 55kg chest press, and from 100kg to 170kg on the leg press, and from 30kg to 70kg on the long row.

However most of my training is cardio based as I want to keep the weight off.

Machines are fine, but they have only lateral movement. Using free weights and barbells activate stabalization muscles that aid in overall body strength and conditioning.

Congratulations on your improvement. Doing things as these makes life certainly worthwhile and far more pleasing. Keep up the good work.

I weigh about 165, and I never really try max. I do strength training which requires to do 5 reps...I've done 225 for one rep before when I actually tried max back when I was at my best shape to see if I could do it. As for the rep the bar will gently touch my chest and go up all of the way till my arms are locked.

I don't really like doing max because you are more prone to injury with no real benefit besides bragging rights.

I already got my bodyfat% where i want it (so my abs are clearly visible now), maybe loose one more % of body fat but nothing more.


-Short term... continue with strength training so i get back the strength and muscle i lost after my injury last year
-Mid term and Long term... put on 15 kg of muscle (which would mean i would way around 85 kg for 1m82,5 which is enough i think), continue increasing strength.. i have no idea how long this will take me, when and if i reach this then i will re-evaluate (i have no clear goals on how much weight i want to be able to life, i just want to continue bettering myself in that area)

Short term: Reach my weight loss goals.
Mid-term: Pick back up dance and at least 1 sport (either judo or boxing... can't decide so I might take up both)
Long-term: Develop and maintain a healthy lifestyle at new weight.

Short Term and Mid-Term: Keep increasing all my main lifts, and start doing weighted chin-ups/pull-ups and dips. I may also try a calorie deficit at some point to get visible abs, not sure yet though.

Long-Term: I guess 200kg+ on the Deadlift and Squat and get up to 100kg Bodyweight with ~10% bodyfat. Not sure if that weight is possible for me though.

Short term: get back to running 10km in under 50 mins consistently.
Mid term: Basic Training this summer
Long term: be able to hold breath for 4-5 mins to help with diving.

How long have you been weight training? I ask because you seem in the same ballpark as I in terms of strength and bench:weight ratio. I've been at it for six years, so I'm up on the "advanced" scale.

I hear you on the "prone to injury" bit. I always max raw, so my deltoids risk getting strains frequently, occasionally my wrists as well. I was planning on purchasing a bench shirt later on to see how that affects my max; wrist wraps maybe helpful as well.