Monday, January 14, 2008

Sub 24 Minute 5k - Goal Attained - Chest Workout

Weigh-In: 219.4 lbs

As you can see my weight is still up from last week, I assume due to water retention from weight training. I'm not really worried about it.

This morning I made another attempt at my sub 25 minute 5k goal and I'm happy to report I broke it! I ran a 24:17 5k on the treadmill. I pushed myself pretty hard throughout the run so I'm pretty confident I did the best I could. I might be able to pull off a sub 24 minute soon, but we'll have to see.

Tonight I'll be lifting again. It's chest and tricep night:


Chest/Tri Workout

Once again, 4-5 sets, 10-12 reps starting out, adding weight and working down to 5-6 reps.

Bench Press

incline dumbbell bench

dumbbell flys

EZ bar biceps curls

dumbbell biceps curls


billy said...

Nice work man. Weight workout looks solid too. Love the little animations. Is that you?

Rob Tucker said...

Billy, if you google a workout name (aka: "bench press") these videos pop up. I discovered that that past week. The same guy has a TON of these on the site.

-Awesome job with the run, and the weights. Hard to fail doing this. Nice!

Brian said...

yup, thats me back in '99.

Geoff said...

The 5K time is sweet, bro. I can't even run a full 3 miles, much less even approach a sub 30-min 5k, so that's a really solid achievement. Now you gotta work on that body-weight bench press ;)

Brian said...

"Now you gotta work on that body-weight bench press ;)"

I know man, you're right! I'm trying to concentrate more and more on the strength training, but I'm having a hard time taking in enough calories to build a lot of muscle. Im still running the 5k every day too which I don't want to stop doing, so that would mean i need even more calories to bulk up.

Either way, I know I'm going to get stronger. This is really only the second week since I started getting serious about strength training.

Anonymous said...

Stick with the running. In order to get fast 5K times, you gotta put in the miles. The weight will fall off. My first goal was 30 min 5K last April. Keep track of your mileage. (check out and ask for the training log in the forum) I just put up a PR of 20:34 last Saturday. Trying to break the elusive 20 minute mark. Then 19.