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Nice work Joker and good call staying out of the heat.

Thanks,

Cardio--Day

1mile Run
5 x 20 push ups
5 x 20 sit ups
5 x 20 flutter kicks (4 count)


So, what did I run the mile in today? I don't know cause my dumbass did'nt hit the right button on his stopwatch/cell phone. I was somewhat pissed, I pushed myself a little hard,so I could beat my previous time, and all the stopwatch said was 00:00:00. I never look at it while I'm running. Oh well skipped my pullups...but I'll make it up on my back day.

BTW I wass looking at a Runner's mag.......and, I concluded that those people are crazy.

One guy just did a 55 mile marathon...and was able to keep a 7 min per mile pace.

He also likes to get up at 5am asd do a 10-15 mile run before work.......and what does he do on his lunch breaks.....he runs another 5-7 miles. Can you guess what he does on weekends...he finds marathons to run and flys out to them.

Oh and he just did a 25 mile marathon pushing his 1 year old in a stroller.

I had to put the mag down when the next stoey started with

Like most runners mary has no problem with the first 20 miles of a race, really

__________________
S.F.W's Joker Style
Not Based on D.C.

Exercise Directory
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how long to you rest inbetween sets ?

No rest. I come in from running, drink some water and go at it.

To be honest I end up with a couple secs inbetween some sets. but no more than 7sec.

I do 1 set of each exercise, then start again

Sat-Gym

Chest

Machine bench
3 x 12 x 225

Smith incline bench
6 x 8-11 x 180-230

Smith Flat bench
5 x 7-9 x 230

Shoulders

Smith Shoulder Press
6 x 8-12 x 160

Machine close grip press
4 x 10-12 x 125

Tri's

Hammer Dips
4 x 7-12 x 165-195

Rope pull downs
5 x 8-15 x 140-180

Was a weird workout. I woke up late so sorta threw me off today.

Sunday Gym

Back

assisted pullups
5 x 5-9

T bar rows
4 x 150 x 7-11

Hammer Pulldown
4 x 9-11 x 275-350

wide grip pulldown
4 x6-15 x 140-225(down the stack)

Abs

Bi's

Curl Mach
5 x 6-12 x 75-140

Seated d.b. curls
4 x 10 x 45

cable curl
3 x 12 x 180

Abs again

Nice work Joker. BTW you could have just asked for an opinion on long-distance runners.....most of us here would have told you they are frickin crazy.

Reading your earlier post, I agree 100% they are insane.

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Cardio--Home

1.25 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups

Cardio--Home

1/2 mile run
5 x 20 pushups
5 x 20 situps
5 x 20 (4 count) flutter kicks
3 x 3 pull ups

Worked way to much last couple days to try and run.(42hrs in 3 days) So just did a fast 1/2 mile run. I need to try and not phyic myself out when I do my runs. 1/2 mile 3:35 1 mile 9 min. I find myself holding back 2 much on my longer runs.

kick that ass in gear man