Time to take it up a level

I havent posted in a while, but I have been making solid gains and now its its champ or chump time. 20 pullups, got it. 60 situps in two mins, got it. Run a 9:00 mile - barely and this is the problem, but here is my goal. I need to be doing 400 meter repeats by March 2010. To get there, I am going to have to do mileage (which I dreaded) to build the running base. Essentially, I will need to run 4-5 times a week in addition to the lifting. Here is what I plan to do

Mileage day (weeks 1-2)
Day 1 - 3 miles
Day 2 - 2 miles (bench, triceps)
Day 3 - rest (lift Back/biceps/Shoulders)
Day 4 - 3 miles (abs)
Day 5 - 2 miles
Day 6 - Interval/Sprint 1 miles/legs (lifting legs))
Day 7 - rest

Weeks 3-4 I will take the three mile days up to four (if I can)

This is ambitious, but I gotta do it. I might break up the back, bi's and shoulder days, but essentially, I am getting solid gains in the strength department and nada in the endurance department. I know that once I get this base up, I will move into sprint phases where I will be doing 400m repeats, 600s and 500s. These hurt, but I have to get in shape. No execuses. I have been getting compliments on my progress to date, but now is the time where men are made. Do i got it dawg? We'll see...

Tomorrow is a two a day. I am going to try to eeke out 3 miles 12 min pace in the AM, followed by bench, and tri's in the evening. Wish me luck.

TT

2.5 miles- 1m hilly, .75miles uphill, .75 miles down hill. Hardcore cardio. Still not in shape but getting closer. Doing 50, 30, 20 pushups and situps...

Running mileage

Ran two miles with no side stiches. I did not time it because I wanted to go out slow and warm up due to the extreme cold (31 degrees) but the first mile was smooth and I picked up the pace considerably the second mile. I could have done a third but had to get home to prepare for Xmas Eve. In any event, my legs are feeling much stronger and I am close to getting to the point where I can push workouts. What I am going to do from here on out is when I lift, I will do interval cardio 3x a week and do mileage a fourth day. Saturday is going to be a two hour day where I will do shoulders, back, biceps and legs and plyometrics/interval cardio. I am feeling this workout stuff...

I am back up to 225lbs in bench 3 reps (2 assisted). Should be up to 10 reps in a month. Nice to show gains...

A week of moderate gains

I havent posted in a while, but here is the lowdown...
Last week, Fri and Sat I did back/arms and legs/abs on Saturday. I took Sunday and Monday off and hit it hard on Tuesday in the AM. I was in a hotel gym, so I had to be creative given the fact that the heaviest weight they had was a 50lb dumbbell, so I supersetted. I did dumbell bench with a superset of pushups 3x10 reps and 10 pushups. I did incline bench the same way with a super set and then hit the machine. I was so spent that the weight on the machine is not worth mentioning. My arms were so spent that I did a half ass attempt at tricep (prison curls)... I ended with 20 minutes of cardio.

The next day, I worked shoulders, biceps, abs and did sprint/interval training. My shoulders are the weakest part and it hurts my bench. The craziest part of this was not the weight workout but the interval workout. I ran 9mph on the treadmill for a minute and a half and jogged in between. I did 4 sets of this an my legs were sore the next day. I took a break Thursday and Friday and on Saturday, I could only get in a back workout (chin ups, lat pull downs, overhead lat pull downs and 15 minutes of cardio). It wasnt my best showing as I was under the gun.

On Sunday, I did shoulders and biceps that started with clean and jerks overhead 95lbs 115lbs and 135lbs 5-8 reps(could not get this overhead). Military press, 90 lbs, 140lbs, 160 lbs and dumbell extensions. I then did curls (75lbs, 95lbs, 75lbs)...Arm extensions on the cable (50lbs), dumbell curls 30lbs each, 50lbs each arm max and ended on the machine 50lbs, 30lbs, 10lbs max of 20 reps each to failure. This ended with sprint cardio (1 mins) 10-11mph. My sides hurt.

Tomorrow, its bench and tris with mileage for cardio. I am close to hitting the 145 mark with more than 6 reps on the clean and jerk.

Tuesday will be legs to failure and I will take Weds and Thurs off and hit it hard on Friday morning. Gains are a coming, albeit slower than I would like. The week of the 21st will be a test to compare where I was when I started.

Ran 1.5 miles, did 2 plates - squats 3x6, one leg ham curls. Right ham is 3x stronger than left...3 plates leg press and ham "ball curls". Will be soh tmrw..

Cardio first then legs. This is what I did today. I need to go back to the sprint workout next week to get over the wall.