My goals for the next 12 months:
1 Month Goals
Benchpress 25kg and lose the last 3kg (ie. 50kg or less))
Currently benchpress 15kg in 3x 8 reps, increase by 2kg each week.
I will need to stick fairly closely to the meal plan for this first four weeks, but should be okay to increase my cals to maintenance after that.
3 Month Goals
Benchpress 40kg loss 5kg (ie. 48kg)
I will keep increasing by 2kg each week, but I need to organise a spotter for these days. I will make sure I am getting plenty of protein and vegies for good muscle building in this time too!
6 Month Goals
Maintain strength, build up running to 10km runs regularly.
I haven’t really thought too much beyond this round outside of maintaining both my strength and cardio fitness with a good balance. I will build up to 10km runs over the Christmas holidays and go from there!