My plan...........?

[woody116]

I'm new here and thought I would jump in. After reading the "motivation" thread, I decided to try this out. I am trying hard to get into a routine, and it just hasnt clicked completely. I do get bummed when I miss a workout, so that is a good start.
I'm 32, male, 6'01" @ 230 lbs. I have a large frame, but am about 20 lbs heavier than I want to be. I would like to try out for my Dept SWAT the next opening, so this is my goal. Here is my current plan:
Monday- Chest and tri's
Tues- Back and Bi's
Wed- Legs
Thurs- Chest, Tri's, and Shoulders
Fri-Back and Bi's
Sat- Legs

I am also following the 0-3 miles in 30 days plan. I havent yet completed the schedule yet, having to start and stop over and over.


I guess I am looking for any thoughts on this plan. I need to bench 117% of my body weight, which I should get in a couple weeks once I really get going. My run needs massive improvement which is why I picked up this plan. My over all condition is poor, so I need to get going here.

Thanks for listening, and any advice would be welcome.

Hey woody..I'm no expert but I'll chime in anyway. To start, I think JP can give you a better workout than that. It is very hard to design you own workout, I would recommend letting someone else do it. There are many guys here who have a multitude of links to different workout programs. I would find one and stick with it..it will be easier than writing your own.

On your second point, I am now a runner after being a college swimmer. I don't know what the 0-3 miles in 30 days entails but let me add one thing..many people (read: me, and I assume others) can suffer through leg pains of some sort while 'learning' to run. My shins were constantly in pain for over year while my body adapted from being an aquatic animal to a land shark. If this happens to you, I would recommend biking or elliptical trainers..Working your legs into it slowly might be the best bet..

Anyway, good luck to you...

[woody116]

Hey thanks. I know that my shins and hip were hurting when I started this plan two months ago. I only have a treadmill and outside, and a membership at the gym is not an option.
The workout I got was from a guy on another forum. He has (or says he has-he's very respected on another forum) worked with college athletes on strength training.
I just couldnt remember the whole plan off the top of my head. It is similar to the 5 day split posted on here.
My set up at home is basic. Rack and bench with a low pulley and lat pull down along with dumb bells. Thats it. So, my plan has to be pretty simple for now.
And here is a link to the 0-3 plan:
http://running.about.com/cs/beginnin...inningprog.htm
Thanks again.

Ok, thats great that someone gave you a good program..step one gets a check!

I read the link you provided. It looks like he builds you up nicely. It sounds like you are well on your way. Having a plan is 3/4 of the battle! I see you are in IL. I'm in MI and I run after work, let me tell you..some of those -10 degree windchill nights I wonder why I'm out there. I can tell you this though, when I miss a day I regret it. I always feel less stress, sleep better, etc. after working out.

Here is my abridged running story that always motivates me.
Runner's World ran this story about 2 years ago.
Guy watches Dad have heart attack. Guy weighs 350 pounds and realizes he is probably in for a short life, decides to get fit and run. When he starts he can only walk to the end of his driveway and back. After a while he finally can make it around the block..People, and I'm not kidding about this..roll down their windows and throw trash at him, and scream insults at him from moving cars..slowly he progresses..running between driveways etc...his legs hurt him so bad he starts waking up an hour earlier and icing them for a half hour before walking and a half hour after..
2 years later he weighs 175..looks pretty good, and ran a 3:42 marathon.
Now that is inspiration. If he can get his butt in shape, if he can have people whip trash at him..I can get my butt out and go for a run as well..
Something to think about while you are cursing the world while running your first 3 miler!