CrossFit. 'Nuff said.

What is your goal?

I won't ever be the strongest guy in my gym or the fastest guy at the race I am running.

I pretty much figure for the most part I can out lift any runner I run against and out run any lifter in the gym though.

That's my goal, the best all around shape I can be in.

Pick a goal and go for it.

It was shoulder day and it was a killer.


Excercise Sets Reps

Dumbbell Overhead Press 4 5-6
Arnold Press 4 10, 8, 6, 6
Barbell Upright Row 3 8-10
Dumbbell Lateral Rais 3 10-12
-- superset with -Dumbbell Bent-Over Lateral Raise 3 10-12

*On last two sets, perform 2-3 rest-pauses

Dumbbell Shrugs 3 10,8,8
BarbellShrugs 3 10,8,8

I dont really have a mass goal or strength goal but its funny hearing how you dudes can bench 285 10 reps when i can barely do 135 6reps 3 sets lol. Ill get there.

But i do like the way you think. I picked up running last year and could probably outrun anyone of my similar build.

My max bench is about 275 right now, it used to be over 300. I dropped weight on purpose and lost some strength. I dropped 15lbs last year from March to July and plan to drop another 5 this year, at least for some time.

The longest run I have done so far is 8 miles at about an 8:15 avg. I am training for a half marathon in May and hope to average 8:15 for that. I also want to be able to run a 5K in under 21:00 this year which I think I may be able to do right now.

My goal this year is to run the half marathon in my goal time and be able to bench at least 275 3x.

I am 5'11 and 180lbs so I think those are respectable goals. There will be stronger dudes and faster dudes and some that are both, but that should be a good combo.

You should get 5K in 21:00 pretty easy as long as there are not massive hills.

Where are you guys finding the best deals on supplements theses days?

I'm almost out of protein, and my pre-workout drink(use NO explode, but would try something else).

Amazon + Amazon Prime = win

Any runners here ever check this site out?

http://www.djsteveboy.com/speedbump.html

Yeah. I hate his music selection, though.

Yeah, I was thumbing through some of it but nothing really appealed to me. Was more curious as to how well it holds your pace though.

You could check out some of my old sets to see if they appeal more. Obviously, I prefer my music selection.

http://itunes.apple.com/us/podcast/f...ut/id368483448

I'll check it out when I get home.

I know a lot of you guys shit all over pre-workout drinks, but I've just started taking Buzzerk and I love it. It may be a placebo effect, but I've been very focused & I've had some great workouts with it. What's the main problem that guys have with them?

They don't actually physically help you. If you like it for the mental edge, then fine. But to me, it's a waste of money, because I can't help but realize that it isn't going to help me. It's all in the mind, so I just steel myself to try harder.