power

Been Gone a long time. Had a real bad 2010. Going to try and do better with lifting and cutting weight.

In Feb 2011 I was about 202 and in real bad shape. Over the past month I have been running and doing light lifting to get back in shape.
2 mile run in about 20 mins.

Today:
Afternoon.
2 mile run -20 mins
Night.
Bench
175x10
205x10
170x10 4 sets
Lat pull down 5 sets of 25
Incline dumb bells 3 sets x10
Bi curls 35lbs 3 sets x 10 reps
Shrugs 170x25 x 4 sets

"work loop" run: Did the first mile fast, then slowed for the 2nd 1/2 . Time was 17:20.

After dinner walked the "work loop" with the family. 2 miles.

later at night worked out.

Bench:

135 lbs x 10 reps;15r; 20r; 10r; 10; 20r

Lat pull downs 3 sets x 20

Upright rows 3 sets 15 reps.

Did the "work loop" again. It's exactly 2.0 miles and I finished it today in 18 minutes. Still not where I want to be. At the end of the month. I would like to be at 16:30 for the work loop. I'm not going all out, but i'm very tired and my legs hurt more then anything else. It's great to run on these sunny spring days.

Ran my "work" loop when I got home. I believe it's about 2.5 miles and I was able to get it done in about 18 minutes. Not bad, but not very good.

Went for a fast run today. It was about 2.5 miles in about 15 mins. I was tired after but felt great. The night before I must have drank 4 bottles of water and ate some fruit.

I want to try to up the distance to about 4 miles by the end of the month.

Bench

135 x10
225 x 8
205 x 10
205 x10
135 x 15
135 x10

Dumbell Curls
45 lbs x 10 reps x 4 sets

Upright standing rows
95lbs x 10 reps x 4 sets

Decided to keep the running thing going.

I ran for 30 minutes again, not sure of the distance have to drive it off.

I ran this morning and I lifted tonight.

BENCH
135 x 10 x 4 sets
Dumb bell incline
45lbs x 20 reps x 3 sets

Lat pull downs
4 sets 20 reps

Bent over rows
45 lbs x 20 reps x 3 sets

I'm trying to cut the weight down, so I went for a long jog this morning. I ran for 30 minutes, I got lost on the back streets in my neighborhood, I'll have to take a drive and see how long the distance was. I believe it to be approx 3 1/2 to 4 miles. I used to run cross-country, but i'm not used to carrying all this extra weight with me! I was tired after this run!