re: The Greyskull Methods- A Primer

To be completely honest I am not even sure what honest realistic goals are for me considering my age and body composition but my unrealistic goals would be this from one of your previous posts.

quote:

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Superhero Status for 5’8 Tall
Waist - 30-31”
Shoulders – 50-51”
Chest – 43-44”
Arms – 16”

Superhero Status for 5’10 Tall
Waist - 31-32” (45% of height)
Shoulders – 51-52” (73.5% of height)
Chest – 44-45” (63.5% of height)
Arms – 16.5” (23.5% of height)

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I would love to be able to bench 225 by the end of this year or be close to that and bust out 20 dead hang chins no problem, eventually squat 1.5 times my bodyweight for reps, deadlift 2x bodyweight for reps.

quote:

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Chest-
Bench- 1.75 x BW for 5 reps or BW for 15 reps
Incline- 1.5 x BW for 5 reps
Dips- weighted with BW for 5 reps
Pushups-100 in 2 min
Close grip pushups- 50 no BS reps in 1 set
Incline pushup- 60 no BS reps
Dips- bodyweight only for 60 reps in 1 set

Chins- 18 reps with 25lbs or .65xBW for 6 reps

Burpees-100 in 5 min

Squats- bodyweight on bar x 50 reps
Overhead squat- BW on bar x 15 reps

Deadlift- 2 x bodyweight x 7 reps

Shoulders-
Standing press- BW x 5 reps
Z press-200 reps in 10 min with bar

Abs-
L-Sit- 3 min and 100 situps in 2 min

Curls-135 for 8 reps or bar for 100 in a set

Close grip bench- BW x 10 reps

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If I could meet these goals in my lifetime I would be extremely proud of myself. I know in order to be successful you have to have a clear direction or goals and I do to some extent I just don't know what I am capable of. I want to feel good about myself, be strong as shite and healthy as possible for my later years. My body fat is high right now probably 22-25% and I would like to get sub 15% cause I have never been that since a child probably but honestly that is second seat right now to getting stronger. But I definitely don't want to get fatter in the process.