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tallnslim
10-16-2010, 10:57 AM
Hey guys, I'm currently training competitively for a 5k. When I wasn't going as much cardio, it was easier to make and sustain gains. I figure as long as I eat enough, I should stay about the same weight (6'3", 195 lbs). Below is my weight training plan starting next week. Comments, suggestions, and all that are always welcome.

Sunday

Rest

Monday/Thursday

Bench press: 2 x 10
Row: 2 x 10
Incline press: 2 x 10
Skull crusher: 2 x 10
Lateral raise: 2 x 10
Pyramid curl: 1 x 55

Wednesday

Rest

Tuesday/Friday

Leg press: 2 x 10
Leg extension: 2 x 20
Leg curl: 2 x 20
Straight-leg deadlift: 2 x 10
Side bend: 2 x 10 (each side)
Ab crunch machine: 2 x 20

Saturday

Rest

Basically, I'm doing an upper body/lower body split, which will put me in the gym four times a week. I was going three times a week, doing full body workouts, and it was time to make a change. I will also be running five times a week, including Wednesday and Saturday, so my only day off of any exercise will be Sunday.

I'm thinking now is a good time to eat some more carbs. :)