Strength Training/fitness goal


Im interested in just being the strongest and most fit person i can be. I currently weight 223 lbs at 19% bodyfat. And i have some pretty good numbers forbmyblifts already.

Now my goals are i wanted to get to 215 at 13% bodyfat. And i wanted my lifting numbers to be as folowed: bench-323, squat- 430, deadlift- 538, shoulder press- 215, 200 situps, 100 pushups, 200 squats, 150 dips, and 20 pullups all in one set, and i also wanted to get my run time down to 6 min miles.

Now i know thats pretty extream but are those goals possible? And im on a lifting program now that focuses on reps increased each week and then doing a higher weight once i reach a certin rep.

Any advise?

Hey Kurt, I don't have enough information to assess your current conditioning level or your current training program. Most of your numbers seem attainable other than the 150 dips. Also hard to run very many 6 min miles with the other training required to reach your strength goals. If you are really serious you need a personal trainer at your disposal for hands on training.Good luck

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Joe Gunn


Master's Degree with majors in Exercise Science and Psychology. Teach college courses in weight training, jogging/fitness, and wellness. Expertise include strength training, long distance running, sprinting, general fitness, weight loss, and nutritional education.


Over 30 years as a personal trainer of athletes as well as average individuals.

Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.

M.S with majors in exercise science and psychology

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