A Note re: January -- Goals and Gifts (EDITED)

For all the working out and eating right I'll be doing this month, I also want to be a little selfish. The conditioning workouts, diets and strength training are gifts to my body and my health. But as a birthday gift for me -- big arms and shoulders -- I will allow for 2 serious arm workouts a week and 1 intense shoulder day a week. These can happen with other workouts too (arms more than shoulders since that's a killer). Although the paleo diet probably won't be optimal for big growth in muscle mass (no protein supplements or anything), at least it's a very high protein diet (for me anyway) so we'll see...

For arms - try to do 1 day DBs and 1 day barbell. Maybe aim for Mondays and Thursdays...

For shoulders - after the serious blast, wait 4 days or so and go for PR OHP or PP. Then wait 2-4 days until next intense shoulder day.

Another regiment goal: at MINIMUM 2 intense core training routines every week; aim for 3-4. This will be easy as long as I keep working out 5 days a week or so. Start up the checklist chart again.

Started off the first workout of the month by hitting PR on deadlift. More of this. It is ambitious, but by month's end I want to hit 400 if I can.

(Ambitious) 1 RM Personal Record Goals for Month:

• Deadlift: 400 (current: 375)
  
• Squat: 300 (current best: 285; current ability: prob closer to 275 or less)
• Turkish Get Up: 80lb (current: 70)
  
• Overhead Press: 150 (current: 125)
  

Other 2-3 Month Goals:

• Not gonna do much benching in January, but within next 2-3 months I want to Bench over 200 (1RM) and do my body weight (180 let's say) for at least 5 reps. (current 1RM is 195 and I'm sure I am weaker than that now.)
• Muscle Up!!!! -- Problem here is I don't have anywhere to practice these really. Doorway bar doesn't work, pull up handles at gym don't work, and it may be too cold to be doing stuff like this on a bar outside unless I get good gloves and prob some other gear I don't want to buy.
• Handstand pushups -- just work on em and be able to do a few. Never tried 'em, so like the muscle up, the goal here is to just add it to the vocabulary/repetoir.
• Double Unders (same)
  
• Power Clean 150 or more, and get more comfy with it altogether. Most I've done is 135 but never tried for more. Although, when I am a little fatigued I have trouble with 135.
• Start F'ing with the rower in circuit-style interval workouts... Figure out how to measure 'calories/watts' or 'meters' or whatever the unit of measurement is... use this Crossfit guide to get started.
• Complete 'Fran' -- 21- 15- and 9 reps, for time, alternating between sets of 95lb barbell thrusters and pull-ups.

Also, find some timed challenges and go for new goals (burpees, other circuits). And revisit the warrior challenges & GPP menu and some good metcon WODs...and chow down.