Blue_fox's Autumn quarter workout

[blue_fox]

Goals: weigh 180 lbs with more % muscle mass, be able to run a 5k in 20 minutes.

Current: I currently weight 171 lbs and can only run 1 mile at a time before taking a break.

Things to do: keep track of the calories I take in, do this workout MWF at 9 am which means waking up at 8:30 am, and then run in 0.5 mile increasing increments until I hit 3.1 miles (5k).

The workout:
3x8 curls 25 lbs -> 35 lbs by the end of the quarter
dips 10 -> 15 by the end of the quarter
pullups 3 -> 10 by the end of the quarter
3x8 bench press 115 lbs -> 155 lbs by the end of the quarter
3x8 deadlifts 160 lbs -> 180 lbs by the end of the quarter
3x8 hack squats 135 lbs -> 180 lbs by the end of the quarter
3x8 shoulder press 50 lbs -> 60 lbs by the end of the quarter
15 shoulder raises 10 lbs
20 crunches
20 romanian chair leg lifts

[thomez]

good article on progressions here if you want some tips to help you reach those goals

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/the_thib_system_variety_and_rules_for_progression&cr=

[blue_fox]

I read it and thanks, there were a lot of ways to increase the difficulty that I didn't think of

[thomez]

I read it and thanks, there were a lot of ways to increase the difficulty that I didn't think of
:werd:

I've been trying to do an extra couple reps with the same weight, say 7 reps instead of 5 on bench, then moving up to a new and heavier weight that I can do 4 or 5 of .... until I can do that weight 7 times or whatever... small steps but it's all about making progress.