lol what??? yea except for the squat and sprint marks (2 of 3).
You can see where this is heading…
SMARTER
S - goals must be Specific
M - training targets should be Measurable
A - goals should be Adjustable
R - goals must be Realistic
T - training targets should be Time based
E - goals should be challenging and Exciting
R - goals should be Recorded
before every session ask your self is what I am about to do bringing me closer to attaining my goals? if you can’t say yes then why are you doing it? 
Nnot specific then.
Improve squat. That’ll take 2 sessions in the gym
Tuesday
Assessment
40kg Benchpress Max - 5 reps
55kg Deadlift Max - 12 reps
15kg Dumbbell Step-up - 17 reps each leg
Vertical Leap - 19.5"
Thoughts
Wasn’t too happy with the outcomes. i didnt have a spotter for the bench, so i couldnt grind out 1 or 2 more without risking anything. the deadlift wasnt the best. step-ups, my shoulders seemed to give out and my grip (due to callius or whatever they are called) before my legs did. and my vertical leap is a joke. leaves alot for improvement
thanks, i will create some smart goals, but improve upon that and create even smarter goals.
im still a little weary on where you are heading with all this? just somehow i got this feeling in my stomach, you dont really see any point in this experiment or you dont agree and stuff. especially when you said "why do you train " that just made me feel that way.
but john, be honest brother, speak your mind mate, i dont mind.
lachlan, the reason the squat isnt specific is because i didnt have time to think about it. i just put down a vague goal, more smarter goals will be posted over the week.
Sorry it wasn’t meant in a negative way at all, I was simply trying to get you to assess why you are doing things, my later posts explained it better.
but john, be honest brother, speak your mind mate
that is one of my problems I do that too much. 
sorry mate, i guess i should ask and dicuss before making assumptions. well no problems at all
Tuesday
Sprint Training
30m
30m
30m
30m
40m
40m
50m
Weight Training
Box Squat - 60x10 . 60x10 . 60x10 . 60x10 . 60x10
Mountain Climber - 15s . 15s . 15s
Straight-legged Deadlifts - 27.5x6 . 27.5x8 . 27.5x10
Dumbbell Lunge - 17.5x8 . 17.5x8
Prone Bridges - 2mins . 1min . 30s . 15s . 15s
Weighted Crunch - 15x10 . 15x10
do you ever max out. Whats your max weight lifting, 1 rep max? i see low weights with lots of repititions. wuts your height and weight?
i do max out, when i have a partner there, or someone to spot on certain exercises. one rep maxes are in a earlier post on certain exercises, such as bench and squat and row. this week i am doing lighter weight and higher reps, and next week something different.
my height, i am not too sure, 1.67m or something, and 50kg, or 110lbs.
Just popping in to say keep eating big if you want to gain muscle and get fast. milk milk milk, full cream if you need it. Nice job keep it up richo
just updating with a few comments and reasons…
i havent posted in this thread for a while. the main reason, i havent been training!!! oops… But dont worry, that is all going to change. i am waiting to get work, so i can start coaching, and thats when i switch on and get real serious.
when i start being coached i will…
1/ Sprint training more serious
2/ My weight training will be exploding out the seams
3/ I will start a bulk diet so i can gain some mass… but still gaining strength
4/ I will start my strength gaining experiment
so im getting mad at myself, impatient and suffering from withdrawal…
i want to train like a crazy animal, but i want to do it with a whole structure, personal preference. so when i start work, it will go down…
Tuesday
Diet
Breakfast - 9:30am
3x whole eggs
2x slices of toast
3x bacon
2x cups of milk
Lunch - 12:45pm
2x cheese kranksy
Snack - 3:15pm
2x sandwich w/ chicken slices & cheese
2x cup of milk
Post Workout - 8:30pm
Creatine Shake
Late Dinner - 9:15pm
4x hamburger patties
{{Thoughts}}
Not a big day of eating, but def an increase in food intake than usual. looking back i should of had a snack between breakfast and lunch, and another meal between snack and pre-workout. other than that, tomorrow just increase a little more and the day after increase a little more and work on that and soon i will be bigger than 110lbs.
Weight Training
Flat Benchpress - 35x6 . 37.5x6 . 40x4 . 42.5x3
Barbaccio’s - 10x5 . 15x5 . 15x5 (see here for description http://www.youtube.com/watch?v=rhtiaO6lZlk)
T-Bar Similar Press - 20x12 . 20x14 . 10x30 (see attachment for description)
Towel Pull-up - 5 . 5 . 5 . 5
Crunch - 25 . 25 . 25
Knee-up - 30 . 30
Leg Raise - 10 . 10
…:: Thoughts ::…
One of my best upper body workouts to date. everything just flowed, tried two different exercises today and they worked a treat. and i benched 42.5kg for 3 reps, which i was happy with.
—Sprinting—
I have decided i wont do anymore sprint training until i get a job and receive proper coaching. and i am looking to get a job over the next couple days, so hopefully it wont be too long. please dont flame me for this
Wednesday
Diet
Breakfast - 10:00am
2x toasted spaghetti w/cheese sandwich
Lunch - 2:00pm
1x chicken fillet
onion on the side
1x glass of milk
Snack - 5:30pm
2x nutri-grain bar
Dinner - 7:30pm
1x kebab
1x kransky
1x bowl of pasta
2x hamburger patty
Snack - 10:30pm
1x small bowl of pasta
1x protein shake
{{{Thoughts}}}
May be a bit of improvement from yesterday, but still, left a little more than three hours between meals. but i am slowly working on it. today felt bloated after the late snack. keep in mind, the late snack was suppose to be my PWO snack, but i just got talking with my workout partner afterwards and time slipped away.
Weight Training
Overhead Tire Squat - 20x5 . 20x5 . 20x5 . 20x5 . 20x5 . 20x5
Dumbbell Lunge - 20x4 . 20x4 . 20x4
Straight-legged Deadlift - 50x5 . 50x5 . 50x5 . 50x5
…::: Thoughts :::…
the overhead tire squat was different, and the tire weighed 20kg. i felt the lunges didnt help at all, so i will change that up, i was thinking of doing overhead tire step-ups or overhead tire lunges. the SLDL were good as usual.
Thursday
Diet
Breakfast - 8:30am
3x whole eggs
2x bacon
2x toast
1x glass of milk
Lunch - 1:30pm
1x large bowl of pasta
Dinner - 6:30pm
3x hamburger patty
3x sausage
Chips on the side
{{{Thoughts}}}
Wow, what a day to screw up a diet plan. i dont know what went wrong there. i think without working, im starting to get lazy, and i was too lazy to prepare food. anyway thats no excuse. im going to have to step up if i want to bulk up. def not a good day bulking
Weight Training
REST