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2013 Fitness Goals

The Goals of 2013...

  1. Maintain a weight of 88kg.
  2. Reduce and maintain a body fat of 10-12%.
  3. Achieve ALL Level 2 Strength Badges.
  4. Be able to swim 200m x 10 (2000m).
  5. Complete the Bay Run (7km) in < 35mins.


The Action Plan to make it happen...

Q1:  January to March

  • Workout:  (Mon, Tue, Wed) Change to Stronglifts 5x5 lifting routine.
  • Cardio:  (Tue) 20mins Running Intervals; (Thu) 10mins Rowing Intervals + 20mins Elliptical Intervals; (Sat) Swimming Freestyle target 100m x 10; (Sun) Bay Run.
  • Diet:  Reduce intake of fatty foods and simple carbs.

Q2:  April to June

  • Workout:  (Mon, Tue, Wed) Modify Stronglifts 5x5 lifting routine. Barbell to Dumbbell for OHP and Bench Press.
  • Cardio:  (Tue) 20mins Running Intervals; (Thu) 10mins Rowing Intervals + 20mins Elliptical Intervals; (Sat) Swimming Freestyle target 150m x 10; (Sun) Bay Run.
  • Diet:  Limit fatty foods and sweet treats to 1-2 servings per week. Remove carbs from dinner.

Q3:  July to September

  • TBD

Q4:  October to December

  • TBD

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