In phase 1 of my program I had to set some goals, take some measurements, and find my weak spots.
Overall Goals
Be under 200lbs
Bodyfat %age between 10 and 15%
Bench 220+lbs
Squat 365+lbs
Deadlift 405+lbs
Be able to perform 10 chin ups or pull ups
Fit into size 34 pants
2-week Goals
Lock in a good routine according to the book
Finish the Zone book
Establish a baseline workout frequency, preferably 2 times a week
1-Month Goals
Be under 240lbs
Increase Bench to 155, Squat to 225, DL to 225, perform 3 chin ups
Implement the Zone diet
3-Month Goals
Be under 230lbs
Increase Bench to 185, Squat 275, DL to 315, perform 5 chin ups
Increase training frequency to 3 times a week
6-Month Goals
Be under 220lbs
Bench 205, Squat 315, DL 365, 8 Chin ups
1-Year Goals
Be under 200lbs
Bench 220, Squat 365, DL 405, 10 Chin ups
Starting Stats
Starting Weight - 245
Starting Bodyfat %age - 31.3%
BMR = 2273.5
Recommended calories for medium workout intensity & frequency: 3500
Self Assessment
Standing Profile:
1. Lordosis: Moderate
2. Kyphosis: Moderate
3. Forward
Standing Face Forward:
1. Foot Overpronation - both severe
2. Knee pinching - both severe
Standing Face Backward:
1. Shoulder Blade Winging - both moderate
Overhead Squat - Slight over arching
Lower Body Rotational Test - Superior
Modified Sit & Reach - 11 inches - fair/good
Chin Ups - 2
One-Leg Squat:
1. R Leg - knee out
2. L Leg - pass
Neutral Spine Pushup - 11
Leg Lowering - between 45 degrees and the floor - Excellent
Slow Situp - Torso up, slight heel lift
Cardiovascular - 52.53 mL/kg/minVO2max - Excellent