Sun, Aug-15-04, 11:38
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Registered Member
Posts: 68
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Plan: Ideal Diet
Stats: 193/174/179
BF:17.1%/15.0%/9%
Progress: 136%
Location: Huntsville, AL
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Haven't updated this since starting it. So here's what I'm now doing with weights and most of my last two months of cardio (running). I've gotten my pace under 9 min per mile now. Next goal is 8 min miles, then I'll increase distance gradually till I reach 10K. I do not intend to run more than 20 miles per week ever. I want my knees to last a lifetime.
Code:
Upper Body Workout
Sets Reps Weight Notes
Chest Press 2-3 8-12 240 Hammer Lever
Cable Row 2-3 8-12 110
Lat Pulldown 2-3 8-12 110
Shrugs, Romanian 2-3 8-12 115 Barbell Behind back
Dips 2-3 >15 body
Crunches 1 50 or more
Lower Body Workout
Sets Reps Weight Notes
Leg Press 2-3 8-15 230
Leg Extensions 2-3 8-15 130
Leg Curls 2-3 8-15 130
Back Extension 2 10-15 Body + 45LB Weight
Calf Raise 2-3 10-15 230
Cardio
Running
Date Pace / speed Distance Time
6/24/2004 9:46 3.1 0:30:17
6/26/2004 9:51 3.1 0:30:32
7/6/2004 9:56 2.0 0:19:52
7/10/2004 9:30 2.5 0:23:45
7/14/2004 9:45 1.0 0:09:45
7/17/2004 9:31 3.1 0:29:31
7/22/2004 9:02 3.1 0:28:01
7/24/2004 9:36 3.1 0:29:46
7/27/2004 9:25 3.1 0:29:11
7/31/2004 9:03 2.5 0:22:37
8/4/2004 9:00 3.1 0:27:54
8/6/2004 9:12 2.2 0:20:14
8/9/2004 8:54 3.1 0:27:35
8/13/2004 8:33 3.1 0:26:32
8/19/2004 8:51 3.1 0:26:51
8/21/2004 8:27 3.1 0:26:09
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