Fitness Goals

It is important to keep track of progress when putting together a fitness plan for yourself. Equally important is to have clear, solid, and attainable goals for both the long and short term.

The short term goals may be more important than the long term goals because they allow you to see how you’re progressing on a daily, weekly, and monthly basis. This allows you to make adjustments to your nutrition and exercise regimen as you progress.

The tables below represent my short and long term goals.

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Short Term Goals
- In Progress
Long Term Goals
- Year 2011
- Overall
Notes

Current Fitness Goals
	Start (July 24, 2011)	Goal (October 1, 2011)
Notes	Sets × Reps × Weight. Current weight lifting numbers are not maximum reps or maximum weights. They’re my work weight for 5 sets of 5 repetitions. The goal weights will probably not reflect maximums either since these too will be for 5 sets of 5 reps. Lifts are based off the StrongLifts 5×5 strength training program. Couch-to-5K (C25K) is a running program to learn how to run a 5 kilometer race in 9 weeks.
Body Weight	250.8 lbs. (113.76 kg)	225.0 lbs. (102.05 kg)
Waist (Belly Button)	45.125 inches (114.6 cm)	40 inches (101.6 cm)
Hips	43.75 inches (111.1 cm)	38 inches (96.5 cm)
Chest	46.75 inches (118.7 cm)	41 inches (104.1 cm)
Bench Press ¹	5 × 5 × 215 lbs. (97.52 kg)	5 × 5 × 275 lbs. (124.73 kg)
Overhead Press ¹	5 × 5 × 105 lbs. (47.62 kg)	5 × 5 × 185 lbs. (83.91 kg)
Squat ¹	5 × 5 × 250 lbs. (113.39 kg)	5 × 5 × 405 lbs. (183.7 kg)
Deadlift ¹	5 × 5 × 245 lbs. (111.13 kg)	5 × 5 × 405 lbs. (183.7 kg)
Barbell Row ¹	5 × 5 × 145 lbs. (65.77 kg)	5 × 5 × 225 lbs. (102.05 kg)
Couch-to-5K ²	Week 4, Day 1	Complete Program (9 weeks)
5K Time	–	24:00
5K Race	–	Complete Race
Golf	18 holes (cart)	18 holes (walk)

2011 Fitness Goals
	Start (February 7, 2011)	Goal (December 31, 2011)
Notes	Start lifts are Reps × Weight. These are 1-rep maximum lifts. I didn’t record initial maximum lifts, so those are approximations based on what I know I could lift. My true starting maxes might have actually been a little higher. Goal lifts are Sets × Reps × Weight. Lifting numbers are not maximum reps or maximum weights. They’re my work weight for 5 sets of 5 repetitions. The goal weights will probably not reflect maximums either since these too will be for 5 sets of 5 reps. Lifts are based off the StrongLifts 5×5 strength training program.
Body Weight	303.0 lbs. (137.43 kg)	215.0 lbs. (97.52 kg)
Waist (Belly Button)	–	34 inches (106.7 cm)
Hips	–	34 inches (106.7 cm)
Chest	–	42 inches (86.4 cm)
Bench Press ¹	≅ 1 × 200 lbs. (90.71 kg)	5 × 5 × 315 lbs. (142.88 kg)
Overhead Press ¹	≅ 1 × 150 lbs. (68.03 kg)	5 × 5 × 225 lbs. (102.05 kg)
Squat ¹	≅ 1 × 315 lbs. (142.88 kg)	5 × 5 × 455 lbs. (206.38 kg)
Deadlift ¹	≅ 1 × 315 lbs. (142.88 kg)	5 × 5 × 455 lbs. (206.38 kg)
Barbell Row ¹	≅ 1 × 185 lbs. (83.91 kg)	5 × 5 × 275 lbs. (124.73 kg)
5K	Walk	Run

Long Term Fitness Goals
	Start (February 7, 2011)	Goal (Future)
Notes	Reps × Weight. These are 1-rep maximum lifts. I didn’t record initial maximum lifts, so those are approximations based on what I know I could lift. My true starting maxes might have actually been a little higher.
Body Weight	303.0 lbs. (137.43 kg)	215.0 lbs. (97.52 kg)
Waist (Belly Button)	–	34 inches (86.4 cm)
Hips	–	34 inches (86.4 cm)
Chest	–	42 inches (106.7 cm)
Bench Press ¹	≅ 1 × 200 lbs. (90.71 kg)	1 × 405 lbs. (183.70 kg)
Overhead Press ¹	≅ 1 × 150 lbs. (68.03 kg)	1 × 315 lbs. (142.88 kg)
Squat ¹	≅ 1 × 315 lbs. (142.88 kg)	1 × 600 lbs. (272.15 kg)
Deadlift ¹	≅ 1 × 315 lbs. (142.88 kg)	1 × 600 lbs. (272.15 kg)
Barbell Row ¹	≅ 1 × 185 lbs. (83.91 kg)	1 × 315 lbs. (142.88 kg)
5K	Walk	Run

A few notes and conversion rates (for folks not from the U.S.).

Pounds (lbs.) are an American unit of measurement. 1 lb. = 0.45359237 kg
Inches are an American unit of measurement. 1 inch = 2.54 cm
Long term fitness goals will likely change over time. Once I reach a specific goal (e.g. squatting 600 lbs.), I will likely set the goal higher.