Woah, it has been a while since I blogged here. I haven’t stopped working out or striving towards my fitness goals, but I’ve just been too busy with other stuff to post here much. In this post I’m going to let you know what I’ve been up to, take a look at my 2013 fitness goals and set some goals for 2014.
So first off what I’ve been up to…
Near the end of 2013 I started getting bored of my workouts and similar routines I’ve gotten used to over the past few years with my workouts. I decided I needed a spark with my workouts and decided to hire a strength and nutrition coach, who is also my buddy and he contributes here – you can check his Facebook page out here: Dan Garner Strength Coach and Nutrition Specialist. I bought that as a birthday present to myself around my 25th birthday in September and I’ve been training with him since.
I’ll talk more about how the training is going in my 2013 recap below, and also about some partnerships I’ve got going with Dan to help bring his amazing knowledge of strength and nutrition online to a bigger audience in my 2014 goals section.
2013 Workout Goals Recap:
If you want to check out my goals from last year you can click here. I will run over how I did with them pretty quickly.
I wanted to stay lean which I wrote was about 200 or less. Currently with the help of Dan I’ve gone from about 202 and some body fat up to around 210-215 but much leaner than what I was when I started with him. My plan in 2013 to make sure I was working out 5-6 times per week. I did a good job of that for the most part of the year, and now with the intensity of my new program and with the help of a solid meal plan I’m only lifting 4 days per week (and playing hockey a few days a week which I look at as sort of my cardio work).
Another goal was to try new workout programs, and that’s exactly what I’ve done with Dan. We’re really focusing on the three core lifts: bench press, squats, and deadlifts. Those were three areas I didn’t really focus on much when training by myself and I’ve noticed some huge gains in overall strength and muscle gains incorporating the big three.
Eat clean, try new foods, and record my meals and workouts were my final fitness goals. I had a rough summer with my eating (at least for my standards) and that lead to some unwanted fat gain. Dan created a nutrition plan for me in September and since then I’ve been eating pretty clean. I’ve also tried some new foods and have been messing around trying to cook new things which has helped. I haven’t been recording my meals each day but that is something I plan on doing to help me on track when I really want to lean down before summer.
I’m going to be training with Dan at least into the start of summer and then from there I’m not sure where I will go. But with that my goal is to get into the best shape of my life by June 1st. It will be tough because I have a surgery on my appendix at the start of March, but after I heal from that I should have a full month to get back at it. That also means that I want to be in great shape heading into surgery in March so I’m not digging myself in a huge hole.
To put a number on what “best shape of my life” means to me I am thinking around 210-215 pounds with very little body fat. My abs should be showing without flexing and maybe I can get the six pack look (I’ve only really ever had the 4 pack going with a tiny layer of fat over my lower abs). In the past when I’ve had a really low body fat % I’ve weighed in around 190, so if I can be 20 pounds heavier with the same body fat % that would be awesome.
The last time I tested my big three lifts here is what I hit — Squat 405, Bench 315 and Deadlift 455 (I think – I’d have to double check on that one).
My goals for sometime in 2014 are — Squat 455, Bench 335, Deadlift 550.
I’m not sure if these numbers are reachable for me in a year, but I will set them and see what happens. I’m not overly worried about hitting certain numbers although I do enjoy basically competing with myself and getting stronger.
Other than my personal fitness goals I really want to help others with their goals. I’ve partnered up with Dan who has the educational background, is crazy knowledgable and always learning – and we’re hoping to use the internet to help tons of people meet their fitness goals… whether it be lose fat, building muscle, training for a specific sport, or whatever it may be. We’ve recently started up a soccer workout program for soccer players, already have a hockey training program live, and we are working on other products to help people achieve their fitness goals. Look out for us in 2014. If you aren’t already subscribed for updates via email join the insider list.
Have a good year!