TL Health and Fitness Initiative 2010

Practical Programming Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Witchita Falls Novice Program:

Monday
Squat 3x5
Bench press/press 3x5
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps

Wednesday
Squat 3x5
Press/Bench press 3x5
Deadlift 1x5

Friday
Squat 3x5
Bench press/press 3x5
Pendlay rows 3x5
(some information has pullups instead of pendlay rows)

Practical Programming Advanced Novice Program:

Week 1

Day 1
Squat 3x5
Bench press 3x5
Chin-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

Day 2
Front squats 3x5
Press 3x5
Deadlift 1x5 (more sets may be added due to reduced frequency)

Day 3
Squat 3x5
Bench press 3x5
Pull-ups: 3 sets to failure, unweighted

Week 2

Day 1
Squat 3x5
Press 3x5
Chin-ups: 3 sets to failure, unweighted

Day 2
Front squats 3x5
Bench press 3x5
Power clean 5x3

Day 3
Squat 3x5
Press 3x5
Pull-ups: 3 sets, weight added so failure occurs at 5 to 7 reps

(Credit to Tim Donahey writing this up as well as the SS wiki)

An alternative for strength and mass for beginners is the StrongLifts 5x5 program as well.

>> http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

http://www.exrx.net/Exercise.html
http://www.marksdailyapple.com/
http://whole9life.com/
http://www.cathletics.com/exercises/index.php
http://www.crossfit.com/
http://www.elitefts.com/

BodyperformanceTV - YouTube Channel

Steve has hundreds of small 2-3 minute videos on his channel, I sat down and watched them all, a lot of helpful tips, he really breaks things down into simple steps that make the whole process a lot less daunting.

Scoobysworkshop - YouTube Channel

Scooby specialises in home workouts, if you can't afford a gym membership or would rather workout at home, he has fantastic workout techniques you can use in the comfort of your own home, as well as a few great videos covering diet and nutrition.

T-Nation

Awesome articles, no bullshit. Every writer on the site knows what they are talking about. - Yogurt

Crossfit.net

I think this is a perfect source of easy to follow exercises, daily routine in fact. Should work whether you want to lose or gain weight, if the aim is maximizing functional fitness (it won't help you get heavyweight bodybuilder-huge or Kate Moss-thin though, which is a good thing imo as they are not the most healthy fitness-examples). There is also a comprehensive list of exercises along with videos etc. - Antiq

Sparks People

This is a free website that has workout videos and workout routine schedules, meal planners and recipes, and weight, measurement & calorie trackers, etc. - Lyll

Iron Addicts

Iron Addict is an online personal trainer and is regarded as one of the best in the bodybuilding world. Besides online fitness training by telephone and email, there is a great amount of available forums from members and iron addict himself which help in more advanced areas of bodybuilding. This site is very useful in the terms of cardio, nutrition, supplements, weight lifting technique and weight lifting routines. - CultureMisfits

Travis Black
Age: 25 || Height: 6'1" || Weight: 171lbs,77.6kg
Starting Date: somewhere in 2008 || Goal Date: doesn't matter
Weight goals -- not sure. 175 or 180? eshlow what weight u gotta move to?
Training goals -- planche, FL, 5 minute mile
Nutrition goals -- keep eating
Misc goals -- being awesome as shit

Marcus Karlsson
Age: 21 || Height: 177cm~5"10' || Weight: 57kg ~125lbs
Starting Date: NOW! || Goal Date: Around June 1st.
Weight goals -- Gain a couple of pounds, not mutch, maybe up to 135lbs.
Training goals -- Get a daily routine going, push-ups, sit-ups, chin-ups, nothing fancy.
Nutrition goals -- Just eat less shit (im not gonna stop eating junk/drinking, just cut down a little.
Misc goals -- Random stuff. Not screw up school, be more open, get atleast c- in iccup.

David Luk
Age: 20 || Height: 5'5" || Weight: 65kg

Training goals -- Just getting stronger! I want to back squat 170kg, front squat 140kg, get my clean pull closer to 150kg. snatch pull 120kg. work work work on technique! Clean and jerk 110kg and snatch 90kg hopefully one day.
Misc goals -- Do well in school and get an internship

David Onmach
Age: 30 || Height: 5'9" || Weight: 160lb
I've been lifting seriously for about a year for the first time in my life. The results have been spectacular. I've been 160lb since the beginning but now there is very little fat left, so I would like to actually start gaining weight.

Goals:
I'd like to get up to 180lb body weight.
I bench ~180lb right now, I'd like to get up above 200lb.
I'd like to lose about 10lb of fat. It would probably only take a month of strict dieting to do.
Mostly I just want to get out and enjoy what I've accomplished so far.

NoeNoe
Age: 27 || Height: 179 cm || Weight: 95 kg
Starting Date: 01/01/2010 || Goal Date: 24/07/2010 my birthday ^^;
Weight goals -- [80kg]
Training goals -- [score 70 at military fit test]
Misc goals -- [Keep going to the gym at least 2 times a week]

Past year:
+ Show Spoiler +

decafchicken
Age: 19 || Height: 6'0 || Weight: 210 lbs
Deadlift: 425 ll Squat: 385 ll Bench: 285
Starting Date: 1/1/10 || Goal Date: Many: I'll break up this year into segments
Weight goals -- Stay the same, maybe +/- 10 pounds
Training goals -- Increase muscle mass more in off season, improve conditioning and lose body fat pre season, and maintain strength and continue conditioning during season. Rugby seasons are roughly March-May and September-November. I want to squat over 400 and bench over 300 before the end of this semester (end of april) And get as close to 500 and 350-375 as i can by the end of the year. Also, increase overall speed and agility. I want to run ~4.8 40 yard dash or quicker by the end of the year (electric) down from ~5.0. I want to be able to make faster cuts as well.
Nutrition goals -- Eat a shit ton while still eating healthy. Eat every 2-3 hours.
Misc goals -- Be the best athlete i can be.

skuj
Age: 19 || Height: 5'8" || Weight: 130-140lb(i really don't know)
Starting Date: 01/01/10 || Goal Date: i guess in the spring sometime
Weight goals -- Weight isn't too important for now
Training goals -- 20 pullups, 60 pushups in a minute, run 2 miles and generally improve running skills
Nutrition goals -- I already eat pretty well but probably eat too many carbs
Misc goals -- get a job!

Armin
Age: 23 || Height: 5'7" or 171cm || Weight: 158/72kg
Starting Date: 28/12/09 || Goal Date: 01/03/10 (Initial weight loss)
Weight goals -- My first goal is an 8-10 week carb cycling diet in order to lose roughly 4kg(8lb) and get back to a point where I can without tensing see at least a 4 pack hopefully 6, biggest goal is to not lose any strength or muscle mass. At which point I will reset my goal for 6 months from that date to get back to 72-73kg but still see my abs.
Training goals -- Maintain strength during my diet, ultimately this year be able to bench 100kg (220lb) and do a set of handstand pushups - Also complete the 12km city to surf fun run in August in under an hour.
Nutrition goals -- Find a way to lose fat and maintain my muscle mass without carb cycling. Also workout how to eat during my bulking phase where I am only gaining muscle and not fat, (basically bulk lean)
Misc goals -- Get into sports or martial arts, in fact any fun physical activity that isn't the gym or running.

Colin Stevens
Age: 21 || Height: 5'7" || Weight: 167lbs
Starting Date: years ago || Goal Date: doesn't matter
Weight goals -- would like to be back at around 180, but if I get there im sure I will only want to go up.
Training goals -- for now - pure mass gains, little to no cardio.
Nutrition goals -- eat enough for a family of 4 (or alternativly, the family of 4).
Misc goals -- maintain my abs through my weight gain session. its going to be a difficult endevor to continue working out as I am on a navy ship in yokosuka japan and we are going to be in and out of port for most of january through june. gonna have to find time to workout even though I already only get 3-4 hours of sleep underway =/

Tim Evans

Age: 20 || Height: 5'10" || Weight: 155lbs
Starting Date: 01/01/2010 || Goal Date: 01/01/2011
Weight goals -- Depends, increased muscle mass would not bother me by any means, but a stagnant weight wouldn't bother me either. I don't see how I could lose weight so I guess my goal is not to lose weight.
Training goals -- Get back to the gym after a few month hiatus, cardio is not an issue as I walk/jog over 15 miles every time I go to work. Would like to increase my bench max from 185->225, squat from 275->300. Also, I'd like to get a consistent tennis partner since my friends who play are flaky.
Nutrition goals -- I already eat healthy but I could cut back on soda and ice cream which I do have on occasion. Also, getting high and going to In-N-Out occurs more often than I would like.
Misc goals -- Increase muscle mass and tone my body, I'm already thin so I don't need to lose weight but I've never gotten incredibly cut because I stopped going to the gym and I have been fat in the past.

SoleSteeler
Age: 24 || Height: 5'11 || Weight: 185 lbs
Starting Date: 01/11/2010 || Goal Date: 03/22/2010
Weight goals -- 170 lbs
Training goals -- Bench press 225 lbs, squat 300 lbs. Run 10 km without stopping.
Nutrition goals -- Drink less.
Misc goals -- Learn to cook good, cheap food while I'm here in Korea for the next year.

Danny
Age: 23 || Height: 6'0" or 1m/82cm || Weight: 176lbs/80kg
Starting Date: 01/02/2010 || Goal Date: End of July
Weight goals -- 185 lean @ end date
Training goals -- first I'll spend 3-4 months bulking/training for strenght and and then 2-3 months cutting for summer (cheesy, I know) ^^
Nutrition goals -- Keep eating as I do now
Misc goals -- Pick up some good running shoes and start running. 10km is first goal. Spend less time on the internet and instead do some bodyweight exercises @ home.

unknown.sam
start date: 01/2/10
end date : 02/2/10
height: 5'5 (166cm)
weight 67kg (147lbs)
weight goals -- 140lbs
training goals -- fat loss. hoping to lose 5+lbs of blubber in a month. currently at about 16+% body fat (probably more) and looking to get down to about 12-14% while maintaining muscle mass. also want to increase strength in pullups, the dumbbell press and rehab my knee so i can do regular compound lifts like the squat and the deadlift.
nutrition goals -- eat as much during breakfast, decrease rice consumption for lunch/dinner and eat more veggies/fruits.
misc -- start running

Daniel
Age: XX || Height: 5'9 || Weight: ??
Starting Date: 01/03/10 || Goal Date: 03/0310
Weight goals -- I don't really care how heavy I am. I just want to get below 6% body fat
Training goals -- Work out at least 3 times a week consistently
Nutrition goals -- Eat more balanced meals (my carbrotein ratio is wrong)
Misc goals -- Get under 26.8 for the 50m fly, get better at snowboarding, do an olympic triathlon within the next two years.

Friloux
Age: 21 || Height: 5'7" || Weight: 160
Starting Date: 03/01/10 || Goal Date: 31/12/10
Weight goals -- less 40 lbs i think. I'd like to lose all the weight I put on in University. Being able to put on that tiny miniskirt again would please my boyfriend, im sure.
Training goals -- i would like to be able to run around, carry heavy things, or do other things without getting tired
Nutrition goals -- Less Vegetarianism. Go to the market and get real food.
Misc goals -- no less than 8 hours of sleep a day. eat breakfast. stop being lazy.
That barbell is not a paperweight!

rel
Age: 21 || Height: 5'9" or m/cm || Weight: 145
Starting Date: 4JAN10 || Goal Date: 4APR10
Weight goals -- 165 Bruce Lee Status
Training goals -- mad core workouts with super rep lifting 3 times a week.
Nutrition goals -- eat more period.. more fruits veggies, drink more water and juices
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Flow.of.soul
Age: 17 || Height: 6'0" || Weight: 176 lbs
Starting Date: 01/03/10 || Goal Date: 04/01/10
Weight goals -- Weight 160 lbs
Training goals -- Go to the gym at least 3 times a week and do cardio. Continue to raise resistance.
Nutrition goals -- Cut out junk food, drink solely water or hot tea without real sugar or creamer/milk.
Misc goals -- Be able to do 100 push-ups in a row

General Stan
Start Date: 1/2/20100
Goal Date: 4/7/2010
Height: 6'-3"
Current Weight: 210
Goal Weight: 210 is good if my body fat goes down
Training Goals: 4 times a week. 1.5 Mile run in 11 minutes, 55 push ups, 60 sit ups, 10 pull ups
Nutrition Goals: quit drinking soda

knyttym
Age: 18 || Height: 5'8"|| Weight: 166lbs
Starting Date: 01/03/10 || Goal Date: 01/01/11
Weight goals -- I can't believe how fat I am now. Need to shed 20 of those pounds asap. Goal weight is 140 but I'm not too sure how realistic that is. Still it's what I am aiming for.
Nutrition goals -- I really need to stop downing sweets like they are going out of fashion. Also eating more regularly would be a great plus. Eating once a day is horrible for my health.

Malinor
Age: 26 || Height: 5'11; 1.80m || Weight: ~135-140kg (but actually I don't really know)
Starting Date: 04/01/10 || Goal Date: 24/12/10
Weight goals -- losing weight... as much as possible while lifting heavy (and eating accordingly); if I sustain my training regime, with my actual weight, it will come naturally
Training goals -- (3RM): Squat 220kg; Deadlift 200kg; Bench Press 130kg; Overhead Press 75kg; Being able to perform Chin-ups and Pull-ups; Perform a full AB-wheel rollout (on my knees)
Nutrition goals -- max 3 litres of coke per week; snack vegetables occasionally; doing salads at home; decrease the volume of my meals by ~10%
Misc goals -- Pick up some kind of martial arts (not that important right now)

Haji[Alive]
Age: 25 || Weight: 66.5kg
Starting Date: 01/01/10 || Goal Date: N/A
Training goals -- losing 0.5% body fat every month --> 16% end of march (number from some machine @ gym)
Nutrition goals -- Eating clean with proper composition every meal. Reduction of carbs other than morning meals.
Misc goals -- 7 hours of sleep a day!!

Jesper Persson
Age: 19 || Height: 181cm || Weight: 87kg
Starting Date: 17/1-10 || Goal Date: 17/7-10
Weight goals -- Don't really care
Training goals -- Getting stronger increasingly stronger over time
Nutrition goals -- less sugar, more proteins
Misc goals -- For now, 100push-ups, 25chin-ups, 10weighted chin ups (20kgs), 100kg benchpress.

Chuiu
Age: 25 || Height: 5'9" - 175cm || Weight: 200lb - 90kg
Starting Date: 1/04/10 || Goal Date: 3/26/10
Weight goals -- 140-150lb - 63-68kg
Training goals -- Get to an hour of solid jogging, right now I have a side stitch so I have to figure out how to get rid of that to jog longer. Actually I've had that problem my entire life pretty much.

NeverGG.
Age: 25 || Height: 5'11"
|| Weight: 72kg (started at 83.6kg)
Starting Date: 01/11/2009 || Goal Date: None specifically.
Weight goals -- 65kg
Training goals -- Excessive walking. ^^
Nutrition goals -- Sticking to a balanced diet, lowering portion sizes, healthy snacking only, more vitamins and other nutrients via veggies etc, better eating habits (not skipping meals.)
Misc goals -- Learn to cook more interesting healthy meals.

James Fazzolari, "JFazz"
Age: 21y 9m || Height: 5'9" or 176cm || Weight: 155lbs/70kg
Starting Date: 01/02/10|| Goal Date: 30/11/10
Weight goals -- To move from 70kg to 77kg as healthily as possible, focussing on slow lean mass gain, and avoiding the temptation to eat whatever it takes to bulk up. My plan wil focus upon 5-6 small meals a day, each with their own serve of protein, and with an overall limit on carbohydrate intake to <150g a day.
Training goals -- Basically just to keep adding weight to my lifts. I would like to move from 80kg max on the flat bench to 100+kg. But really, improvements for back, legs, shoulders, biceps, triceps etc, will all come if I keep focused. I will be training weights four days a week, cardio nearly every day and martial arts (WSLWC) 2 to 3 times a week.
Nutrition goals -- Just maintain a balanced diet, with the emphasis on fruit, vegetables and protein sources. 2000+ calories a day, with 1g of protein per lb of weight. Watch the carbohydrate intake.
Misc goals -- ill post a piec of myself, and then a pic of Mauricio "Shogun" Hua later. you get the idea.

Ling
Age: 20 || Height: 5'0" || Weight: 105 lbs
Starting Date: 2010/01/05 || Goal Date: 2010/05/16
Weight goals -- Down to 95 lbs, my weight before I moved to college
Training goals -- Increase my strength and stamina so that I never struggle with every day tasks (e.g. carrying several textbooks, sprinting to class^^)
Nutrition goals -- Eat 3 meals a day with healthy snacks. Get the right nutrients, whether from food or multivitamin.
Misc goals -- Get 8 hours of sleep per night, not much more or less. Take better care of my skin and stop scratching

lukas
Age: 26 || Height: 5'10" or 1m/77cm || Weight: 120lbs/54kg
Starting Date: 1/2/10 || Goal Date: 3/5/10
Weight goals -- add 2kg/5pounds - preferably muscle mass but anything really - to my present weight
Training goals -- serious exercise at least 3x/week, at least 2 days weight training
Nutrition goals -- max 1x fast food/week, and if then with fresh salad; drink at least half a gallon (2litres) of milk/week
Misc goals -- some 'unimportant' stuff like finishing my masters (4 months to go), improve my creativity at work (photog/editor at a newspaper), start a business with a friend

foxyboxing
Age: 24 || Height: 5'8" || Weight: 166.5lbs
Starting Date: 1/1/10 || Goal Date: ---
Weight goals -- 170-175
Training goals -- try to get into quality shape before hockey season starts this year : )
Nutrition goals -- eat clean throughout the week, cheat a bit on the weekends. no carbs after 6pm!
Misc goals -- travel (possibly korea this year), sleep more

H.O.T
Age: 25 || Height: 5'9" || Weight: 225lbs
Starting Date: 01/16/2010 || Goal Date: 01/01/2011
Weight goals -- 165-175lbs
Training goals -- Be able to run 10 miles.
Nutrition goals -- Cut down on junk food and empty carbs. Eat a more balanced diet.
Misc goals -- Increase my flexibility and particular work out my core back to where it was before the surgery.

Jake Z
Age: 20 || Height: 5'8" or 1.76m || Weight: 139 lb/61.8 kg
Starting Date: 01/11/10 || Goal Date: section 1: 5/30/10 - section 2: 12/31/10
Weight goals -- I honestly have no idea on what is possible weight-wise, I'll just try to gain as much as possible (maybe someone can me fill me in here?) Ideal would be something around 155 lb.
Training goals -- For weight lifting, just go to the gym regularly and stay motivated, no goals for curls or something like that.
Since I am a lifeguard (though currently unemployed since sadly the USA doesn't like international students working), I want to continue go swimming and get/stay in shape.
Nutrition goals -- Improve my nutrition, no more fast food and sodas. I will follow the .doc, which was posted in the OP. (thanks for that!)
Misc goals -- Socialize more, get over the anxiety of approach and improve self esteem.

bdams
jan21
Age: 23
Height: 5'8"
Weight: 180 (highest it has been in my entire life)
Goal: 165 while adding lean muscle.
Training: Swim 40 minutes every other day, lift every other day (not on the same days, alternating). Use the weekend for rest.

ret
Age: 24 || Height: 6'1" or 1.84 || Weight: 259 lbs/118 kg
Starting Date: 01/01/2010 || Goal Date: 01/06/2010
Weight goals -- Not lose muscle, get stronger as much as possible while losing fat the fastest way possible.
Training goals -- No real training goals, just want to lose weight
Nutrition goals -- eating healthy in general, establishing a healthy diet that i can maintain for the rest of my life
Misc goals -- Look sexy as fux

Andrew
Age: 23 || Height: 6'2'' || Weight: 124kg
Starting Date: 24/01/10 || Goal Date: 01/07/10
Weight goals -- 100kg or there abouts. Just lose as much weight as possible
Training goals -- Daily aerobic workout. Goal being a fun run in august. I'd like to do the 10k in 1 hour.
Nutrition goals -- Stop eating junk food/fast food. Cut out unneccesary carbs. Eat more reguarly, instead of binging.
Misc goals -- Wanna get rid of my gut

WheelofTime
20
145lbs - goal - 140lbs.
Run 20km in 1.5 hours.
Convert 4pack into 6pack.
Build 4 cm to bicep diameter.
Build 6 cm to chest diameter.
Get a haircut.

ThePhan2m
Age: 23 || Height: 176cm || Weight: 105kg
Starting Date: 1st February 2010 || Goal Date: 1st May 2010 or as long as it takes to get fitter
Weight goals -- To get under 90kg at first atleast.
Training goals -- Increase muscles, and remove fat. Also keep my injured legs in motion, so my exercies will be swimming / weight lifting.
Nutrition goals -- I'm going to eat as healthy as possible. Drop any unhealthy sugar / fat and eat more vegetables and healthy fish / meat.
Misc goals -- Try to work harder in life general. Get good grades at school. Already got into good speed with the XPIRL thread that I made. Do less waste of times like uneccecary gaming and less TV, more reading.

Dave Jung
Age: 35 || Height: 178cm || Weight: 113 kg
Starting Date: 10/02/10 || Goal Date: 1/08/10
Weight goals -- Get down to 90 Kg
Training goals -- no more heavy weights, just get lean, I need to run run run (HELP ME)
Nutrition goals -- stop eating all junkfood
Misc goals -- I just wanna be a healthy daddy! I was a national level rugby player in Korea at 84kg, but that was like 10 years ago now! sick! I still have a lot of muscle, but my weight is killing me. I use to just go out and sprint for a couple of weeks every day to get my weight down, then it stopped working (or I just can't go all out anymore)...

seppolevne
Age: 21 || Height: 6'0" || Weight: 165-170
Starting Date: 01/14/10 || Goal Date: initial 02/28/10 maintain forever
Weight goals -- 160-165
Training goals -- Workout every two days, or 3 times a week
Nutrition goals -- Eat healthy, pseudo-vegetarian, cut down on pizza pops/snack foods, cook healthy more often.
Misc goals -- Get cut, 8-pack, deep sex lines, get lean, not big.


DrTJEckleburg
Age: 20 || Height: 5'10" || Weight: 155lbs
Starting Date: 01/01/2010 || Goal Date: 01/01/2011

Weight goals -- Depends, increased muscle mass would not bother me by any means, but a stagnant weight wouldn't bother me either. I don't see how I could lose weight so I guess my goal is not to lose weight.

Training goals -- Get back to the gym after a few month hiatus, cardio is not an issue as I walk/jog over 15 miles every time I go to work. Would like to increase my bench max from 185->225, squat from 275->300. Also, I'd like to get a consistent tennis partner since my friends who play are flaky. UPDATE: I've gone to the gym at least 4 times a week each week and not getting tired of it in any way. Already reached those new max weights on both exercises.

Nutrition goals -- I already eat healthy but I could cut back on soda and ice cream which I do have on occasion. Also, getting high and going to In-N-Out occurs more often than I would like. UPDATE: I have not cut back on soda or ice cream and I still enjoy smoking and drinking, I have no plans to kick those last two habits either.

Misc goals -- Increase muscle mass and tone my body, I'm already thin so I don't need to lose weight but I've never gotten incredibly cut because I stopped going to the gym and I have been fat in the past. UPDATE: Never seen my arms, legs, or stomach this toned before. The combination of hardcore racquetball(seriously, SUCH a good cardio workout) and lifting have resulted in some excellent toning. However, this has probably resulted in a lower amount of muscle mass gained than if I didn't do cardio.

JFKWT
Age: 22 || Height: 175cm / 5'10" || Weight: 71kg/156lbs (haha i checked with a calculator)
Starting Date: Pretty much now || Goal Date: Jul/Aug (end of term break)
Weight goals -- Maintain, perhaps lose a kilo or 2 max.
Current Fat %: 20.7, aiming to drop it to <20% (perhaps ~19)
Training goals -- Trim down the cardiac-risk belly fat. Work towards abs and doing my 1st pullup =x. Start doing some real cardio.
Nutrition goals -- Cut out more salt, sugar and trans fat from my diet, eat more fish and veggies
Misc goals -- Score an A- average on this semester (Iccup D+ is currently on hold lol =p)

thesecretaznman
Age: 19 || Height: 5'6" || Weight: 128 lbs
Current lifts, just today/last week:
Deadlift: 1x5x145 ll Squat: 5x5x105 ll Bench: 5x5x95
Starting Date: weeks ago || Goal Date: this summer, for no real reason, actually.
Weight goals: gain a lot of weight; not too worried about fat gain, but staying lean is kinda a secondary concern
Training goals: be able to consistently lift my own bodyweight for the big three while gaining weight.
Nutrition goals: Eat at least 20kcal/pound body weight per day.

Marko/Pape
Age: 21 || Height: 6'1" or m/cm || Weight: 192 lbs/kg
Starting Date: 3/6/2010 || Goal Date: End of 2010
Weight goals -- 205lbs
Training goals -- Bench press 315lbs
Nutrition goals -- Keep eating a balanced diet with many proteins, healthy fats, and complex carbs.
Misc goals -- I want to get up to 205lbs with under 10% body fat.

Little bit about me: I have been lifting for the last ~3-4 years after I got chubby when college started and high school sports ended. I am currently 192 lbs and with 11% body fat and bench press 285lbs. I hit the gym 4-5 times a week and it has become a part of my blood. I find going to the gym to lift weights relaxing from all the mentally challenging college classes throughout the day. I know alot about the subject and feel free to PM with any questions

Amnesia
Age: 19 || Height: 5'7" || Weight: 140lbs , 63.5kg
Starting Date: Starting Now || Goal Date: End of School Year (Mid May)
Weight goals -- Cut down to 130-135 pounds
Training goals -- Go to the gym and either do: bike, treadmill, swimming
Nutrition goals -- Eat healthy. Limit carbs, fats, and absolutely no junk food (once a week, which I will make it Wednesdays)
Misc goals -- Keep updated on this thread.

brotosterone
Age:22
Weight:160
Height: 5'6
Goal: Bench 315, Squat 500, Deadlift 500

Powerlifter checking in! My current bench 300, squat 465. and deadlift 475.

Trying to do a meet in December and meet these goals!


Patrick aka Danka
25 years old
1.65 m tall 65 kg
Starting Date: April 18th 2010
Deadline: May 31st 2010
Aim: Six pack

My aim is not a specific weight, its more about redistributing my mass. Not interested in body building primarily but about acquiring healthy and long lasting habits so that Im always in good shape.

So that I have an measurable aim though... my aim is a six pack. A six pack is not the result of lots of sit ups but actually having a very low body fat index (eating healthy and doing lots of cardio). So if I have a six pack it should mean the rest of my body is in pretty good shape.

Mack Flinn
Age: 18 || Height: 6'0" || Weight: 160lbs
Starting Date: dunno || Goal Date: don't care
Weight goals -- 175?
Training goals -- work out 3 days per week. Alternating running
Nutrition goals -- Eat more organic/healthier foods and more fruit, less dairy product (causes acne)
Misc goals -- Skydiving, Improve college GPA

Dirty shoes
Age: 23 || Height: 5'8" || Weight: 140lbs
Starting Date: 3/2010? || Goal Date: 2011
Weight goals -- Drop 5 or 10 lbs or convert an equivalent mass of fat into muscle.
Training goals -- 1. Run a sub-6 minute mile in 2010
2. Gradually increase mileage to at least 50 miles/week.
3. Run a sub 3:10 marathon before turning 24.
4. Finish a 50 mile race in 2011.
Nutrition goals -- Develop a ultrarunning friendly diet.

Erik Carlsson Aka Sibbes
Age: 19 || Height: 175cm || Weight: 75kg/165lbs
Starting Date: 2010/05/31 || Goal Date:2010/06/30
Weight goals -- + 1-2 kg
Current Records -- Bench 70kg/154lbs -- Squat 115kg/253lbs -- Deadlift 150kg/330lbs -- Overhead Press 57kg/125lbs
Training goals -- Bench 75kg/165lbs -- Squat 125kg/275lbs -- Deadlift 160kg/352lbs -- Overhead Press 62kg/136lbs
Nutrition goals -- Eat more vegetables ;p
Misc goals -- Run at least twice a week.. Lift weights four times a week.

Name:Randy
Age: 25 | Height:6ft | Weight: 190 lbs
Today's Date 06/05/2010
Target Date: 10/08/2010 (My Wedding!!!)
Target weight: 175lbs
Training Goals - Consistantly work out 5 times a week
Nutrition Goals - Don't eat junk for dinner and don't eat after 8pm

Name/nick Alex
Age: 21 || Height: 6'2 || Weight: 155lbs
Starting Date: June 6th 2010 || Goal Date: Sept 1st 2010
Weight goals -- ~200lbs
Training goals -- Workout 3x a week and play soccer 3x a week
Nutrition goals -- Eat tons of (good) food
Misc goals -- Feel energetic and motivated to workout

Dustin Parsons/ Durthu/BulkyBoy
Age: 28 || Height: 5'11"|| Weight: 380lbs
Starting Date: -6/10/2010- || Goal Date: 12/31/2010
Weight goals -- less than 300lbs
Nutrition goals -- more whole grains more home cooking
Misc goals -- Have my weight down and cardio up so next year I can start grappling tournies again along with a good start to the beginning of 2011 turning over a new life style.

John
Age: 24 || Height: 5'9" || Weight: 150 lbs
Starting Date: 3-4 Months ago || Goal Date: No Goal date/Keep consistent "forever and ever..."
Weight goals -- 160-170
Training goals -- Be stronger than yesterday in everything
Nutrition goals -- Higher Protein intake/Keep consistent with supplements/Balance out/Keep up with my diet.
Misc goals -- Bulk up in general.

Stian Hoel Bergseth / Thyem
Age: 24 || Height: 188 cm || Weight: 160kg
Starting Date: 13/06/10 || Goal Date: 01/05/11
Weight goals -- 130kg
Training goals -- To be able to run/jog 3 km in under 20 minutes.
Nutrition goals -- My diet is pretty healthy most of the time, my biggest problem is portion control and overeating.
Misc goals -- Be happy with the way my body feels and handles.

Matt / Brazen[six]
Age: 27 || Height: 6'0 || Weight: 150lbs
Starting Date: 13/06/10 || Goal Date: 16/10/10
Weight goals -- 160+lbs
Training goals -- Myself and some co-workers are participating in Men's Health Urbanathalon this year, and while I'm not out of shape, I want to improve my cardio and overall strength for this event. I've been doing Crossfit for about 1.5years and love it. I've also been doing the 300 workout the odd time. I get bored very easily with the typical gym routines which i did prior to being introduced to Crossfit.
Nutrition goals -- My doctor has told me that I have a malabsorption 'issue' which is why I have a hard time putting weight on. Metabolism and thyroid tested as normal. Yes, I'm skinny as a rail and the type that could eat McDonald's everyday and see no extra pounds added. Some call that a blessing, but it more often than not frustrates me and causes me to lose motivation. Regardless, my nutrition just needs to be streamlined and while I could eat very unhealthy, I don't because of its obvious effects. Sometimes I find I have a lack of energy, so upping carb intake is another minor goal.
Misc goals -- Stay focused and motivated and keep working out and improving over time. I keep track of crossfit workouts in a book, but will post the main workouts here as well for myself and other fellow crossfitters.

Andy / Roadkill
Age: 19 || Height: 6'2 || Weight: 170 pounds
Starting Date: 4/1/10 || Goal Date: 8/16/10
Weight goals -- gain 10 pounds
Training goals -- be able to bench my own weight
Nutrition goals -- eat a lot of protein and get in good shape
Misc goals -- bench more than my buddy at school

terr31
Age: 21 || Height: 5'5"|| Weight: 145 lbs
Starting Date: 06/21/10 ||
Weight goals -- no specific goal, just lower bodyfat.
Current -- Bench 8x155, Squat 8x175, Deadlift 8x175
Training goals -- Bench 225, Squat 300, Deadlift 375
Nutrition goals -- Switch to wholewheat, cut out sugary snacks, eat more fruits and vegetables, eat healthier snacks, drink only water (except for some exceptions)
Misc. goals -- Get stronger/leaner, more cardio, maybe 20-30 minutes after every day.

kainzero
Age: 26 || Height: 5'9" or m/cm || Weight: 180 lb.
Starting Date: 6/20/2010 || Goal Date: whenever
Training goals -- Bench 2 plates/Squat 3 plates/Deadlift 4 plates/Weighted Chins with 1 plate/One armed chins, be able to play basketball and not become dead tired when the score is 2-1.
Misc goals -- Hike Mt. Baldy

Hersh V.
Age: 17 || Height: 5'10" || Weight: 138 lbs
Starting Date: June 22, 2010 || Goal Date: Early September 2010
Training goals -- be able to have a lot of flexibility/stretch far, be able to hold my body weight on my arms
Misc goals -- be able to do some power-moves in break-dancing (windmills, flare), basic freezes, basic flips, and handstands.


mOnion
Ht: 5'10''
Wt: 120
Starting Date: today?

Goal: get to 150 - 160

been trying to just gourge on protein, but that's not enough. not working out cuz i'm a lazy fuck, but ima go to Gold's tomorrow and get a membership and I'll start then.

Yesul
Age: 23
Height: 185 cm
Weight: 101.5 kg

Starting Date: 21-06-2010 || Goal Date: 01-10-2010

Weight goals: 95 kg

Training goals: lift 70 kgs 15 times in a row, 3 times with 5 minute breaks between

Nutrition goals: less bread / pasta, more fruit & vegetables

Misc goals:
- No more binging. I have a habit of eating decently all day long then when I am about to go to bed eat like 4 sandwiches or other stuff, I think this is the main problem I have with my weight (could be wrong tho).

- Drink more water, like 1 litre a day. I drink no water at all right now.

- Find a reliable partner to do the cycling part with

- Get into the habit of jogging to the friend I BP at (roughly 5 km) instead of cycling

Program:
- Go to a friend and BP 2 times a week, im doing decent at 60kg right now.
- Go cycling one time a week for at least 2 hours.
- Cycle to bus station every day I need to work, it’s 5km (3-4 days a week)
- Drink 3 bottles of water of 33cl a day.
- Monitor my eating patterns
- Try to drink water instead of binge before I go to bed.

Harry Lewis
Age: 20 || Height: 5'10 || Weight: 130lbs
Starting Date: 21 June '10 || Goal Date: None but will leave an update each month to monitor my progress
Weight goals -- Would be happy to gain a stone or two but not in any particular time line
Training goals -- To get a regular routine about 3 nights a week doings chest, ab, bicep ,tricep, shoulder and lat exercises
Nutrition goals -- Essentially to up my calorie intake to gain more weight but keep it as lean as possible to gain some muscle mass as well
Misc goals -- Drink (alittle) less and try to get a regular sleeping pattern

Decafchicken
New (lofty) Goals:
Date: Before i leave for school, august 18th, or before school starts sept 1
Goals
-Bench 305
-Squat 455
-Deadlift 505(lol really more like 485)
-Maintain bw of 205, if not drop to 200. more muscle less fat gogogo. Already looking more noticeably fit than end of school semester
-Increase my fucking endurance my god is it sad. i did 2 intervals today of 100jog/100sprint/100j/100s and was fucking beat.
-Win at life & rugby

Michael Dobler
Age: 17 || Height: 6'0" || Weight: 158 lbs, 71.7kg
Starting Date: June 2010 || Goal Date: June 2011
Weight goals -- not sure, I mostly want to get into better shape, I'm not really trying to lose weight as much as I am to look like a sexy animal
Training goals -- 5:45 minute mile, six pack
Nutrition goals -- Only eat junk food when I'm watching proleague , buy less junk at work in the break room
Misc goals -- I wanna look like james bond! Also work up the courage to take my nerd body to the school weight room sometime this summer, it has tons of equipment and like 75 machines and is free, but the football team is in it a lot
-Somehow manage to get faster T_T


Ancients
Age: 23 || Height: 5'8" || Weight: 140.7lbs, 63.8kg
Starting Date: july 2010 || Goal Date: january 2011
Weight goals -- same weight, except replace fat with muscle
Training goals -- 3mile run per day at 7mph / p90x regiment
Nutrition goals -- hm... eat normally with a focus on healthy stuff like blueberries...etc.
Misc goals -- tbd