Fitness Goals for 2017

Last Update: February 07, 2017

I know this isn't marketing related but since the post is goal driven I thought I might as well share.

I have been a gym addict for around 4 years on and off. It's pretty much part of my life now.

I have found that if I do stop hitting the gym my body starts to feel worn down making me feel older than I am! I also need this for my own mental health. Without it I get depressed.

I have pretty much given myself a life sentence in the gym LOL!

PS. This is more to motivate you to become the strongest version of yourself. It's all too common for us digital entrepreneurs to become overweight, lazy and flabby haha.

With the right discipline we can achieve greatness in all aspects of our lives!

Please feel free to share your fitness goals!

Anyway, here is what I'm doing now.

I am in my first week of this cycle so some weights are yet to be discovered.

Workout A

  • Box squat 5x6
  • Overhead press/Flat Bench 4x6
  • Pendlay Rows/Barbell Shrugs 3x6
  • Dumbell/Barbell Overhead Extension 3x10
  • Barbell/Dumbell Preacher Curl 3x10
  • Stiff Leg Deadlift/Good Mornings 3x6
  • Standing Cable Crunch 3x20

Workout B

  • Box squat 5x6
  • Overhead/Flat bench 3x6
  • Rack Pulls 2x5
  • Weighted Chin Ups 3x6
  • Standing Cable Crunch 3x20

Workout C

  • Box squat 5x6
  • Overhead Press/Flat bench 1x5
  • Pendlay Rows/Barbell Shrugs 3x6
  • Dumbell/Barbell Overhead Extension 3x10
  • Barbell/Dumbell Preacher Curl 3x10
  • Reverse Hyperextensions 3x20
  • Standing Cable Crunch 3x20

Weights:

  • Box squats 140kg
  • Overhead press 50kg
  • Flat bench 110 kg
  • Pendlay rows 80kg
  • DB overhead extensions 30kg
  • BB Overhead extensions n/a
  • DB Preacher curls n/a
  • BB preacher curls 35kg
  • Stiff leg DL's 90kg
  • Good mornings n/a
  • Rack pulls 240kg
  • Chin ups 10kg
  • Shrugs n/a

Working out 3x a week and alternating between A,B and C

Definitely weak in the shoulders. Always been an issue so plenty of room for improvement. Bench has suffered due to my last cycle.. I aint goin out like dat!

I can see my numbers are going to boost quite quickly. No DOMS which is a big change from what I was pushing through prior. Also, my joints are feeling better doing this instead of lower weight higher reps.

Looking at doing this for 3 weeks and then changing out between different rack pulls and deadlifts but keeping the core workout the same.

On my off days I am focusing on forearms, calves and tri's. Really hitting forearms.. Training like an arm wrestler is getting some funny looks haha

Get some!

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Goson Premium
Thanks for your secret to be fit. Beau. I wish you success with your Goal.
Goson
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BeauAndNik Premium
Thanks for the kind words Goson! Stay healthy my friend
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AlexEvans Premium
Way to go, Beau, the thing about this industry is it isn't exactly physical so finding that balance is a good thing. Thanks for the motivation and all the best as you crack into it.
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BeauAndNik Premium
Thanks for the feedback, Alexander. I come from a tradesman background so the adjustment to this kind of work was difficult.

As I get older I recognize the need to work smarter but the primal side of me still yearns for physical punishment lol
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AlexEvans Premium
I hear what you are putting out there , I can relate.
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adorableanne Premium
Thanks for your inspiration. I do aerobics 3 times a week I also do a lot of walking. I have promised myself that I will go back to the gym I think I will. If I excercise it does make me feel more focused.
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BeauAndNik Premium
Every little bit counts, Anne! Aerobics is fantastic. I have goals to do yoga.. Unfortunately, the more muscle one packs on their frame, the harder this becomes hahaha... no excuses huh :) I'll skip wearing the yoga pants though LOL
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amgolf Premium
Good for your health
But not too much, avoid heavy weight can make your muscle pain
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BeauAndNik Premium
Thanks for your input but I don't need to be told how to lift. I am a qualified PT, managed a commercial gym and have trained clients for years.
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amgolf Premium
Awesome ! You are aprofessional body builder.
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BeauAndNik Premium
not a professional body builder :) But thanks for the compliment
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WilliamBH Premium
Great Post Beau .. I was smashing it out at the gym until about 6 months ago .. thanks to your Post I just added it on the new work schedule. I have no excuse, we are in an apartment on level 6, gym is on level 2 .. and I work from home!! No a big effort physically to get there! Cheers, William.
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BeauAndNik Premium
That's awesome, William! Glad I could inspire you to take action. set goals buddy!

The rule of 3's is a good one.. 3 days per week and then all of a sudden you have completed 3 weeks, 3 months later you have a fantastic habit!
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MKearns Premium
I work out in an aqua tank as core muscle strengthening!
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BeauAndNik Premium
Good stuff Mike!
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MoneyIdeas11 Premium
Way better than me! I don't have the self discipline (nor desire) to do a gym routine constantly. However, I feel much better after a workout and I need the excersice.
What I'm doing now is a set of pushups every time I want a cookie or sometimes every time I go to the bathroom.
When I first started, I could only do 10 and my pecs were sore for a month. I started to think that there was something seriously wrong with my body because it hurt so much LOL.

Now I can do 40 pushups in a set and I look more muscular. The best thing is that it doesn't take hardly any time but it has made a difference. Now I'm trying to add a set or two of different excersices during tv commercial time. I'll either get in good shape or hate watching tv. Either one would make my life better :)
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BeauAndNik Premium
great stuff! What was hard yesterday is easier today! The compound effect is huge.. while the increments seem small day to day, if you add that up after a year, the change is phenomenal!

Keep it up
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