ButtSmack's goals

[ButtSmack]

Six feet tall, 220 lbs, around 20 losable pounds on my frame. I'm currently training convict conditioning and brazilian jiu-jitsu and am adding in simplefit modified with kettlebells.

Goals:
-lose 20 lbs
-gain muscle mass
-gain strength (work up to full pull-ups)
-build up to an impressive sprint workout

[ButtSmack]

I should clarify that I can already do pull-ups for 2-4 reps, but I'm working around a shoulder injury and need to build more strength in my lats and upper back.. I'm trying to build up to pull-ups in which all movement comes from flexing my lats. Imagine using maxick-like flexing to turn pull-ups into an isolation exercise.

[ButtSmack]

Quick check-in regarding my goals; weight hasn't changed, diet sloppy; pull-up and dip strength already going up in the fully unassisted lifts; have yet to integrate much sprinting.

Goals for next two weeks: eat clean, sprint on the weekend.