03/24/10 - Wednesday

BP 8x185 8x205 5x215 4x215
Inc BP 8x135 8x145 8x145

Mil Press/Arn Press/Fr Lat 95/25/10 105/25/10 105/25/10

PushDwn/OverHd Ext/Kickback 20/25/10 30/25/10 30/25/10

03/18/10 - Thursday

1.5 miles 20 minutes

03/17/10 - Wednesday

Bike 10 miles 30 minutes

Bp 8@185 8@195 8@205 6@215 3@215

Mil press/arn press 10@ 95/20. 105/25 8@110/25 8@95/20

Pshdwn/ovrhd ext 10@50/20 8@60/20 6@60/20 6@50/20

03/16/10 - Tuesday

NetFlix 10 minute yoga solution

Bike 20 min 6.57 miles
Run 28:33 min 2.0 miles
Yoga 17:00 min

03/14/10 - Sunday

30 min 2.05 miles

BP 8@185 8@195 8@205 6@215  


Mil Press / Arn Press 8@95/20 8@105/20 8@115/20  


Pushdown/Ovrhd Ext 8@50/20 8@60/20 8@60/20 8@50/20

3/13/10 - Saturday

2 miles 28 minutes

Deadlift 3@315 3@335 3@345 3@365 1@375 1@385 1 @395 1@400

03/12/10 - Friday

Bike 6.44 miles 20 minutes


rack pull 8@135 8@225 8@225 Pulldwn 10@85 10@90 10@90 Standing pulldwn 10@70 x3 Bb/db curl 45/20 55/20 55/20 Hammer 10@20x3     

03/11/10 - Thursday

1.5 miles 19.33 minutes

03/10/10 - Wednesday

Bike 15 min 5 miles

Bench Press 8@185 8@195 6@200 5@200

Supersets
Mil Press 8@95 8@105 8@110
Arn Press 10@20x3

Supersets
Pushdowns 10@50 10@60 10@60
Overhead Ext 10@20 10@20 10@20

03/09/10 - Tuesday

1.5 miles 21:23 minutes
15 min Boxing
17 min Yoga

03/08/10 - Monday

BB Row 10@135x4
Pulldown 10@50 10@70x2
Low Pulley 10@50 10@70x2
BB/Db Curls 10@45/20 10@55/20x2
Hammer 10@20x3

03/07/10 - Sunday

BP 8@155 8@165 8@185 8@185
Mil Press 8@115 8@125 8@130
Arn Press 10@20 10@25 10@25
Fr Lat 8@10x3
Pushdown 8@50 8@60 8@60
Overhead Ext 8@20 8@25 8@25

03/06/10 - Saturday

Bike 10.16 30 Min
Yoga 15 Min
Boxing 15 Min

Yoga sequence  17 minutes

Yoga sequence - 15 minutes

New 5K Training Plan

About.com Advanced Beginner 5K

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
3/7	Rest	1.5 m run	CT	1.5 m run (race pace)	Rest	2 m run	30 min EZ
3/14	Rest	2 m run	CT	1 m run (race pace)	Rest	2.5 m run	30 min EZ
3/21	Rest	2 mi run	CT	1.5 m run (race pace)	Rest	2.5 m run	30 min EZ
3/28	Rest	2.5 m run	CT	1.5 m run (race pace)	Rest	3 m run	35-40 min EZ
4/4	Rest	3 m run	CT	1.5 m run (race pace)	Rest	3.5 m run	35-40 min EZ
4/11	Rest	3.5 m run	CT	1.5 m run (race pace)	Rest	4 m run	35-40 min EZ
4/18	Rest	3 m run	CT	1.5 m run (race pace)	Rest	4 m run	40 min EZ
4/25	Rest	3 m run	CT or Rest	2 m run	Rest	Rest	5K Race!