Fulfilling my NYE Fitness Goals

One of my biggest passions is health and fitness, especially at the gym where the hour or so I’m there is my only time to myself. This year I set out a number of goals I wished to hit.

Bench Press 100kg

Dead Lift 180 kg

Squat 160kg

Shoulder Press 80kg

In week one of my quest, I tore a disc in my back and completely killed any chances at reaching those goals as I was enduring severe sciatica and did not want to add further damage.

For six months I focused on Physiotherapy and Pilates to ensure my back was 100% and at the middle of this year I was reasonably happy with how things were going.

I decided to try reach my NYE fitness goals by reading the Arnold Schwarzenegger Encyclopedia of Body Building Book and constructed my own weight lifting plan that fit around my lifestyle. I focused on three hard gym sessions a week and aimed to eat at least 3000 calories a day with 40% protein, 40% carbohydrates and 20% fats incorporated in my diet.

After 12 weeks of focusing hard on the gym here is my progress:

Workout A

Exercise	Week 1 Max (kg)	Week 12 Max (kg)
Bench Press	60	85
Inclined Bench Press	60	65
Pullovers	12.5	27.5
Chin Ups		BW-27.5
T-Bar Rows	45	70
Sumo Dead Lift	20	80

Workout B

Exercise	Week 1 Max (kg)	Week 12 Max (kg)
Clean & Press	40	65
Lateral Raises	7.5	10
Upright Rows	40	42.5
Push Press	50	47.5
BB Curl	27.5	27.5
Seated DB Curl	7.5	12.5
Close Grip Press	30	40
OH Tricep Extension	12.5	15
Wrist Curls	12.5	22.5
Reverse Wrist Curls	2.5	3

Workout C

Exercise	Week 1 Max (kg)	Week 12 Max (kg)
Squats	85	115
Lunges	20	22.5
Single Leg Press	40	65
Standing Calf Raises	45	50

Mixed bag of results for my mind – bring on the next 12 weeks with an increased calorie amount to minimum 3200 calories. I'll update my results at the end of the next period.