Rajiv’s Personal Fitness Objectives & Key Results
This document is part of Rajiv’s blog post about this.
Objective: Have a functional body.
My goal is to achieve these targets and then either exceed them or maintain at that level.
Strength & Endurance
- ✅ Milestone 1: Do a total of 100 regular push ups within a 30 minute window, while alternating with other exercises. Accomplished.
- Do 100 proper squats in 10 minutes.
- Do 1 set of 10 chin-ups in a row without getting off the bar.
- Do 1 set of 10 pull-ups in a row without getting off the bar.
- As of September 2, 2018, I max out at around 3 pull ups
- Do 1 set of 5 muscle-ups in a row without getting off the bar.
Exercises with Weights
- ✅ Milestone 1: 40 lb each = 80 lb Accomplished.
- ✅ Milestone 2: 50 lb each = 100 lb Accomplished on 2019 May 17 Friday. Did 2 sets of 10.
- Milestone 3: 60 lb each = 120 lb
- Barbell bench presses: Do 1 set of 10:
- Milestone 1: 120 lbs, which is about 75% of my bodyweight
- Milestone 2: 160 lbs which is about equal to my body weight
Flexibility & Mobility
- Milestone 2: Hold for 30 seconds.
- Milestone 3: Touch head to knees without bending knees.
- Sit in a Yoga Padmasana (Lotus Pose) for 1 minute.
- Do a handstand against a wall for 1 minute.
- Sprint 100m in under 15 seconds.
- Run 5K in under 30 minutes.
Objective: Have a good looking body.
- Have a body fat percentage of under 15%.
- Milestone 2: Under 12%.
- Have visible six pack abs.
- Consistently stand and sit straight with shoulders back in default normal situations.
Objective: Learn to swim
- Milestone 1: Swim with kickboard only and no fins for 100 yards.
- Milestone 2: Swim freestyle without kickboard for 25 yards without stopping and breathing correctly.
- Milestone 3: 100 yards.
Guidelines, Principles, and Preferences
- I will not consume any banned substances or anything an athlete entering a fair contest would be prohibited from taking.
- I will limit my food supplement use to basics and what I consider essential and effective. I will select my supplements after checking their ratings on independent testing sites such as Labdoor.
- I will avoid additional supplements for
- Multivitamins — I expect to get a sufficient amount of vitamins from eating healthy food.
- Caffeine, including any caffeinated pre-workout drinks.
- Fish oil — I expect to get sufficient similar benefits from my food.
- Antioxidants — My daily dose of resveratrol is more than sufficient.
- Electrolytes — I expect to get sufficient amount of electrolytes in my food and beverages. Electrolyte supplements are an avoidable expense and a hassle to add to all my drinking water. Note: I may reconsider this if I learn they have significant benefits.
- 50 lb each = 100 lb, 2 sets of 10
- I did 2 sets of 10 reps at 95 lbs, followed by 1 set of 10 reps at 105lbs, followed by 1 set of 8 reps at 115 lbs.
- Did 1 set of 5 chin ups without getting off the bar.
- 35 lb each = 70 lb, 1 set of 10
- 20 lb each = 40 lb, 1 set of 10
- 24 KG = 52.9 lb, 1 set of 10
- I currently maintain a log of my daily workouts using a custom database I created in a product called Airtable.
Return to Rajiv’s blog post about this.