Long term physical goals

I remembered back in BMT, while we were botaks sitting down listening to the "gods" called specialists and officers, they gave one useful advice: Write down your short term and long term goals.

So I'm going to declare them now.

The target

Final aim by end of 2013:

• 67-69kg
• ≤ 10% body fat
• 400m sprints during interval trainings ≤ 1min20sec
• 200m sprints during interval trainings ≤ 40sec
• Become leaner and shredded (as shown at the right) 
• Become stronger

So how I do get to those aims?

I'm rotating a cardio + strength training regime and a high protein, low carbs regime so far, eating as healthily as I can. Cheat meals are only allowed during interactions with friends. 

Nutrition plans include the usage of protein shake (for recovery so I can work out again the next day), high protein (meat, fishes, nuts, the likes), wholegrain (wholemeal bread, oats, brown rice etc), dairy (low-fat milk, yogurt) , fruits (for vitamins to prevent illness) and a lot of vegetables (More greens to burn off excess fat).

As for workouts, I divide them into 2 categories: Cardio and strength training.

For cardio, I've divided it into the following. All cardio workouts will be followed by an "abs blaster" workout.

3 days of Intervals:

• 8 x 400m
• 16 x 200m
• 10 x 60 sec

4 days of Long Distance:

• 8km (fast)
• 8km (slow)
• 10km (fast)
• Casual 1 hour run (slow)

For strength training, I'm still in the process of planning gym workouts and calisthenics in the case I can't go to the gym. But for now, the plan goes like this:

Gym Workouts:

• Biceps (5 sets)
• 15 barbell curls (closed grip)
• 15 barbell curls (shoulder width)
• 15 barbell curls (wide arm grip)
• 15 hammer curls
• 10 x 7 seconds isometric curls
• Max rep till failure
• Triceps (5 sets)
• 15 tricep extension
• 15 dips
• 15 diamond push ups
• 15 cable pulls
• 15 cable pulls (one armed, each side)
• 15 overhead cable pull
• Back (5 sets)
• 15 Deadlifts
• 15 Backward extension
• 15 Lat Pulldowns
• Pull Ups (Max rep)
• Chest (5 sets)
• 15 Bench press (inclined)
• 15 Bench press (flat)
• 20 Kettlebell push ups
• 10 Dips
• Legs (5 sets)
• 15 Goblet squats
• 5 barbell squats
• 15 Dumbbell Lunges
• Shoulders (5 sets)
• 15 shoulder raise
• 15 shoulder raise (front)
• 15 shoulder shrug
• 15 shoulder press
• Core (1-2 sets)
• 15 weighted sit ups
• 15 toe touch crunch
• 10 side toe touch crunch
• 15 knee benders
• 30 sec side twists with weights
• 30 sec sitting hold
• 1 min plank
• 1 min side planks
• 50 weighted sit ups
• 100 crunches
• Core [2] 
• 15 Leg extensions on bar
• 15 leg extensions + twist
• 15 weighted side shrugs
• 1 min planks
• 100 crunches

I'll be using 3-4 of the above mentioned at anytime in the gym. It'll last me about 2 hours. I might go for a 3-6km run before/after the gym workout, depending on body conditions. I'll update this post wit calisthenics plans soon. Stay updated, folks! ;)