Just looking for some people to help encourage me on my goal

smedly25

Hey!

I just started here today and would greatly appreciate it if I could find some friends to help motivate me and reverse. I'm curious to see what others goals are and what they are doing to achieve them as well as what you think of my goals.
I'll post my workout plan and goals here and let me know what you think!

Goals- 20 min 3 mile run. 20 perfect pull ups, 100 sit ups in 2 mins, 60 push ups.

Exercise plan-

Sundays each week are a day of rest.

Week 1
Monday: 2 Mile Run, Push Ups – 3 sets of 10, Pull Ups – 3 sets of 3 (Flexed Arm Hang – 20 sec X 3), Sit Ups – 3 sets of 20, Triceps Dips – 3 sets of 15, Bend & Thrust 10/10

Tuesday: 1.0 Mile interval sprints

Wednesday: Push ups 3 sets of 10, Pull ups (MAX OR 20), Flexed arm hang (MAX OR 70SEC), Sit ups 3 sets of 20, Tricep Dips 3 sets of 15, Bend & Thrust 10/10/10

Thursday: Rest

Friday: 60 minutes of Cross Training, Push ups 3 sets of 10, Pull ups 3 sets of 3, Flexed arm hang 20 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 15, Bend & Thrust 15/10/10

Saturday: 3 Mile Run (record your time)


Week 2
Monday: 2.5 Mile Run (STEADY), Push ups 3 sets of 15, Pull ups (MAX OR 20), Flexed arm hang (MAX OR 70 SEC), Sit ups 3 sets of 25, Tricep Dips 3 sets of 15, Bend & Thrust 15/10/10

Tuesday: 2.5 Mile Run - TEMPO/ CHANGE PACE

Wednesday: Rest

Thursday: 1.0 Mile interval sprints

Friday: 60 minutes of Cross Training, Push ups 3 sets of 15, Pull ups 3 sets of 3, Flexed arm hang 30 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 15, Bend & Thrust 15/15/10

Saturday: 4 Mile Run - MATCH 3MILE PACE, EASE DOWN LAST MILE


Week 3
Monday: 4 Mile Run (SLOW STEADY), Push ups (MAX OR 50), Pull ups 3 sets of 5, Flexed arm hang 30 secs x 3, Sit ups 3 sets of 25, Tricep Dips 3 sets of 20, Bend & Thrust 15/15/10

Tuesday: 1.5 Mile Run in Boots (STEADY STATE)

Wednesday: Push ups 3 sets of 20, Pull ups (MAX OR 20) , Flexed arm hang (MAX OR 70 SEC), 3Sit ups 3 sets of 25, Tricep Dips 3 sets of 20, Bend & Thrust 15/15/15

Thursday: 1.5 Mile interval sprints

Friday: 60 minutes of Cross Training, Push ups 3 sets of 20, Pull ups 3 sets of 5, Flexed arm hang 30 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 20, Bend & Thrust 15/15/15

Saturday: 3 mile run TIMED


Week 4
Monday: 5 Mile Run (STEADY), Push ups 3 sets of 20, Pull ups (MAX OR 20), Flexed arm hang (MAX OR 70 SEC), Sit ups 3 sets of 30, Tricep Dips 3 sets of 20, Bend & Thrust 20/15/15

Tuesday: 2.0 Mile Run in Boots

Wednesday: Push ups (MAX OR 60), Pull ups 3 sets of 5, Flexed arm hang 40 secs x 3, Sit ups 3 sets of 30, Tricep Dips 3 sets of 20, Bend & Thrust 20/15/15

Thursday: 2.0 Mile interval sprints

Friday: 60 minutes of Cross Training, , Push ups 3 sets of 20, Pull ups 3 sets of 5, Flexed arm hang 40 secs x 3, Sit ups (MAX OR 100), Tricep Dips 3 sets of 20, Bend & Thrust 20/20/15

Saturday: 4MILE RUN - 1ST MILE STEADY NEXT 3 TEMPO


Week 5
Monday: 2.0 Mile Run In Boots

Tuesday: 6 Mile Run SLOW STEADY, Push ups (1 SET TO MAX OR 60), Pull ups 3 sets of 8, Flexed arm hang 45 secs x 3, Sit ups 3 sets of 40, Tricep Dips 3 sets of 25, Bend & Thrust 20/20/15

Wednesday: Push ups 3 sets of 25, Pull ups (1 SET TO MAX OR 20), Flexed arm hang (1 SET TO MAX OR 70 SEC), Sit ups 3 sets of 40, Tricep Dips 3 sets of 25

Thursday: 3.0 Mile Run for PFT time

Friday: 60 minutes of Cross Training, Push ups 3 sets of 25, Pull ups 3 sets of 8, Flexed arm hang 45 secs x 3, Sit ups ( 1 SET TO MAX OR 100 INSIDE 2MINS), Tricep Dips 3 sets of 25, Bend & Thrust 20/20/20
Saturday: 4 mile run STRONG/TEMPO


Week 6
Monday: 5 Mile Run TEMPO, Push ups (1 SET TO MAX OR 65), Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 30, Bend & Thrust 20/20/20

Tuesday: 2.0 Mile Run In Boots

Wednesday: Push ups 3 sets of 30, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 30, Bend & Thrust 25/20/20

Thursday: 3.0 Mile Run STEADY

Friday: 60 minutes of Cross Training, Push ups 1 SET MAXIMUM REP’S, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 30, Bend & Thrust 25/20/20

Saturday: 7 mile - SLOW STEADY


Week 7
Monday: 3 Mile Run FOR TIME, Push ups 3 sets of 30, Pull ups 1SET TO MAX, Flexed arm hang 1SET TO MAX POS SEC’S, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 35, Bend & Thrust 25/25/20

Tuesday: 3.0 Mile Run In Boots

Wednesday: Rest

Thursday: 4.0 Mile Run – STEADY

Friday: 60 minutes of Cross Training, Push ups 3 sets of 30, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups (MAX IN 2 MIN), Tricep Dips 3 sets of 35
Bend & Thrust 25/25/20

Saturday: 6 Mile Run TEMPO/CHANGE


Week 8
Monday: 3 Mile Run STRONG/TEMPO, Push ups 3 sets of 30, Pull ups 3 sets to fatigue
Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 40
Bend & Thrust 20/20/20

Tuesday: 2.0 Mile Run in Boots

Wednesday: Push ups 3 sets of 30, Pull ups 3 sets to fatigue, Flexed arm hang 3 sets to fatigue, Sit ups 3 sets to fatigue, Tricep Dips 3 sets of 40

Thursday: 4.0 Mile Run TEMPO

Friday: 60 minutes of Cross Training, Push ups 3 sets of 30, Pull ups 1 Max set, Flexed arm hang 70 sec max, Sit ups 1 max set, Tricep Dips 3 sets of 40, Bend & Thrust 20/20/20

Saturday: Rest

My Diet Goals are to just eat healthy and allow myself one unhealthy meal a week. This week i'm planning to go to BWW for my one unhealthy meal. Last week was the 1 lb burger at Fuddruckers. (Friends also did this one)

whisperingdragon

My goals are really light. I just try to burn 3,500 calories a week and stay within my calories. I have to make it as easy as possible otherwise I don't stick with it..

I commend you on this goal list. You seem very organized, determined, intelligent, and focused. Good job..

Simomofmich

Yeh what he\she said!

JustJudy

Oh to be 18 again!!! :noway: Good luck to you!!

slimndownat48

Holy Karumba......that is awesome!!
Where are you...I would love to have a workout buddy like you! LOL

hm_day

Feel free to add me! Also, look for my support group called hm_day's Support Group under the motivation and support forums. We're all there to help each other!