The Goal Thread

[RoaringMad Mac]

This is just about as much for me as it is for everyone else.

I want to see everyone's short term goals here and then we will get to the long term goals. I want to really see who is biting off too much.

We all know small term goals are the real secret to success. To many people set goals to high to fast and need to notch it down a bit and set a few smaller ones in order to see the big picture.

Let's start with small term goals. I want to hear from everyone

I will go first.


1. get to be consistent with my workouts week in and week out.
2. Decrease my caloric intake by about 500 calories and replace them with whole foods
3. Cardio I want to be constant until the month of November with walking 1 hour each morning at least 5 days out of the week and 4 days during the evening walking 30 minutes in the afternoon.

I know these are 3 goals but they are small and I want to make sure they are done. Nothing to big but just enough to keep me on track.

[BigFiveFive]

Small-
1. Stay healthy for the next 6 weeks. (through my cycle)
2. Keep my gains.
3. Get up every morning and start doing moderate cardio.

Big (for next cycle)
1. Push deeper into 300 on Bench Press.
2. Add 50-80lbs to DL and Squat.
3. Under 10% BF.
4. KEEP IT!

[Dbrown]

1. My main goal is to change my diet, consume clean foods, adjust my intake to create gains.

2. Drink 160oz of water a day

3. Make sure I get to bed early so I can get more sleep.

[RickB]

Short term: Get my back where I can DL some real weight again!

[Fed372]

Short Term:

Wake up in the morning pain free

Long Term:

Be able to see my abs at 230 pounds...

[carcrazyy2009]

short term:
1) keep the workout to an hour to an hour and a half tops
2) increase protein intake to about 200g a day mostly whole foods

long term:
1) get to the 1500 pound club by the end of next year (current 1000# club)
2)get up to 220 lbs with 9% bf or less (current 180lbs 9.7% bf)

[rippednmichigan]

Short Term Goals:
1) Keep up on my workouts
2) Keep my BF% down

Long Term Goals:
1) Stay on my diet
2) Get down to 10% or under in BF%
3) Get weight close to 200lbs while maintaining BF%

[ashley willcox]

short term
to get more consistant with my workouts
to keep on top of my diet

long term
to grow

[matt20]

Good thread Mac, I must have missed it. Most of mine are short term for the time being.

Short Term:
Recover and get shoulder Healthy
Stay on Diet
Be able to Lift
Gain the weight I lost back

Long Term:
Step on stage again improved from last time

[PAPAW]

Originally Posted by matt20

Good thread Mac, I must have missed it. Most of mine are short term for the time being.

Short Term:
Recover and get shoulder Healthy
Stay on Diet
Be able to Lift
Gain the weight I lost back

Long Term:
Step on stage again improved from last time

HEY MATT,
WHEN YOU TALK ABOUT YOUR SHOULDER DID YOU PULL A MUSCLE OR DOES IT HURT LIKE A ROTATER CUP ?
MY SHOULDER FEELS LIKE IT'S POPING OUT OF PLACE, I CAN HOLD A WEIGHT LIKE I'M REACHING FOR THE FLOOR AND SWIRL THE WEIGHT SLOWLY AND IT WILL POP SLIGHTLY AND IT FEELS BETTER TILL I MAX OUT. THEN I START OVER AGAIN.
I'D LIKE TO HEAR YOUR INSIGHT ON WHAT MIGHT BE GOING ON WITH MY SHOULDER.
THANKS

[PAPAW]

SORRY GUYS I PUT THE LAST ONE IN THE WRONG PLACE.

1. FOCUS ON MY 3OO LB BENCH (I'M AT 260 AND WILL BE MAXING OUT NEXT MONDAY).
2. CUT ALL SWEETS AND GET BACK ON TRACK WITH THE DIET.
3. DO MORE SQUATS AND DEADLIFTS

[matt20]

Originally Posted by PAPAW

HEY MATT,
WHEN YOU TALK ABOUT YOUR SHOULDER DID YOU PULL A MUSCLE OR DOES IT HURT LIKE A ROTATER CUP ?
MY SHOULDER FEELS LIKE IT'S POPING OUT OF PLACE, I CAN HOLD A WEIGHT LIKE I'M REACHING FOR THE FLOOR AND SWIRL THE WEIGHT SLOWLY AND IT WILL POP SLIGHTLY AND IT FEELS BETTER TILL I MAX OUT. THEN I START OVER AGAIN.
I'D LIKE TO HEAR YOUR INSIGHT ON WHAT MIGHT BE GOING ON WITH MY SHOULDER.
THANKS

I actually had a labrial tear and had to have shoulder surgery to repair it. As you guys know your shoulder is a ball and socket joint. The cup is not as deep as with the hip joint so the labrium lines it in the shoulder to make it a little deeper and so it moves on the socket easier. It's actually really common with pitchers and weightlifters because of the repeated overhead motion.(Just a little bit about what was going on with my shoulder)

Having said that it doesnt not at all sound like the same pain you are having. You didnt mention pain during lifting. I'm in no way trying to diagnosis your injury, but it sounds like shoulder instability possibly. What I personally would do is try and strengthen my roator cuff. I would start my upper body workouts with external and internal rotations. These are not the best but since i'm laid up in a sling I couldnt make a video of them so I guess they will have to do.

http://www.youtube.com/watch?v=23s4w...eature=related


http://www.youtube.com/watch?v=4pY7StHYXps


In the video the guy doesnt do it, BUT in order to do the exercise correct you need to roll up a towel and keep it between your elbow and side. This will help keep your elbow in towards your body. I always just use a cable machine when i'm in the gym to do this. 1 would do 2-3 sets of 15 on both of these. REMEBER NOT TO GO TOO HEAVY. It defeats the whole purpose of doing the exercise if you start using other muscles, so just be under control and dont worry about heavy weights. I would do that and maybe switch to DB flat presses for a couple weeks to also help with stabilizer muscles(Nothing wrong with switching it up for a little bit). I would keep the reps in the 10-12 rep range(for the DB Press) just for a couple weeks. After that keep with the external/internal rotations and build up to doing your normal workouts. If the problem keeps up after that, then I would either stop maxing out if that is causing the problem or get it looked at. Sorry for the long post, but I Hope that helps some!

[Leigh]

Short term: Find J.O.B., come up with reasonable workout schedule and manage to keep trivial stuff from giving me excuses. Also need to come up with 'quality time' for Jeremyn before he leaves for Iraq.

Long term: Get back into school. Y membership by the time Jeremyn's gone. (Or my own freeweights!)