Getting back in to the gym...and goals for 2012!

Not looking forward to getting back in to the weights again after two weeks off over Christmas and New Year - going to hurt, isn't it!!

Anyone else had some time off? What are your goals this year?

I had the 23rd-28th off, and first session was back! Deadlifts first and I woke so stiff I could barely move the next morning! Probably should have eased myself in I reckon!

Standard goals really. I would like to see good gains in my compound movements, especially bench because that's a weak area I think.

How about yourself fury?

I think this one is more about maintenance, for me, as opposed to gains.

2011 was a decent year for me in terms of gains, but I'm at an ideal size and weight now for what I want (6ft tall, 170lbs) for boxing and just how I want to look in general really. I've always preferred a lean muscular look over a bulkier muscular look, so that is something I'll work on maintaining I think, particularly given that it fits in with the boxing etc too.

So, probably a lot of bodyweight exercises, and I'll certainly be looking to increase my endurance with those.

sounds good. It's always harder maintaining the leaner body type than the bulkier one, so your plan of action sounds good. what sort of workout do you adopt to maintain your physique?

Is it a split of upper and lower, or different bodyparts?

I don't really train legs in the gym, given that boxing and the supplementary weekly run I do take care of those to an extent.

I get to the gym 3 times per week in an ideal week, where I follow the following splits: Back/light biceps, Chest/light triceps, Shoulders. I box twice a week too, so plenty of exercise in there.

My weight never fluctuates at all, so I must be sitting at my ideal weight right now, and it is really just a case of keeping up the gym work to hopefully avoid muscle loss, and trying to remain disciplined in what I eat. That went completely out of the window over the last 2 weeks, as I imagine it did for most people! I'm not overly strict on my diet, but try to avoid the really fatty foods wherever I can, and rarely bother with crisps and chocolate bars. A balanced diet is the aim, i.e. both carbs and protein, as it is no good working out on no carbs!

Definitely don't think you're alone in the diet flop of the last two weeks. Routine sounds good for what you're after, good luck with the maintenance year!

Thanks, mate. Let us know how you get on with the compound gains.

Managed to keep training throughout the christmas break, but kept it a bit lighter than usual and the diet wasn't what it usually is. Got back into it this morning with a squats and dead lift session.

Main aims for 2012 - be able to squat and deadlift 200kg, currently at 180 and 175 respectively.

A combination of injury, exams, chrsitmas, then more exams means that when I re-join at the end of the month I'm gonna be so stiff! Still, I can't wait to get back in there

Back session last night, not easy! My right lat was a bit sore after boxing on Tuesday which didn't help. Still, good to get it done. Next trip tomorrow I think - chest and triceps.

I did back too and god I can hardly walk today after my deadlifts- but managed to set a new p.b, so worth it all. Good start to the New Year!

Do you compete in boxing fury?

Well done, mate, mine was a much lighter session!!

Not at the moment, no. Keep it to sparring, but I'm weighing up a fight in April, not sure whether I'll take it yet.

Since the 1st I've set 2 new PB's on squat and deadlift and played my first game of 7 a side since a few years, on course for my short term goals at least.

Fists of Fury wrote:I don't really train legs in the gym, given that boxing and the supplementary weekly run I do take care of those to an extent.

I get to the gym 3 times per week in an ideal week, where I follow the following splits: Back/light biceps, Chest/light triceps, Shoulders. I box twice a week too, so plenty of exercise in there.

My weight never fluctuates at all, so I must be sitting at my ideal weight right now, and it is really just a case of keeping up the gym work to hopefully avoid muscle loss, and trying to remain disciplined in what I eat. That went completely out of the window over the last 2 weeks, as I imagine it did for most people! I'm not overly strict on my diet, but try to avoid the really fatty foods wherever I can, and rarely bother with crisps and chocolate bars. A balanced diet is the aim, i.e. both carbs and protein, as it is no good working out on no carbs!

Running and boxing wont strengthen the legs. Get them lean yes, but more powerful, definately not.

I'm only really interested in endurance in the legs, johnson. My legs are quite big naturally, so I won't have a big top half/little bottom half issue, which you see with a lot of people that neglect legs.

To stay injury free, last year was a write off.
A torn adductor in Jan, Shoulder acromial decompression (key hole surgery) in March, and Lower back problem in August diagnosed in December as completely degenerated disc between L5 and S1.
Despite back been gven OK to resume training and going to be working back up gradually.
Aim is competition standard Squat 132.5kg, Bench 90k and Deadlift 150kg. BDFPA British qualifing standards for my age and weight.
Currently building up on 5x5's.
Oh and lose the extra xmas weight - about 3kg.