Scotts exercise rutine

Well I have regularly worked out at least twice a week for a few years now.
Each time I go I run for 25 minutes on tread mill - at least 3 miles or better depending how much I push myself
I do situps, bench, biceps, triceps.
So nothing extravagant but have been regular..... and still I gained a little over 10 lbs. Shows how bad eating habits can over rule excercise.

from Aug to Dec played football almost every Sunday. Was nice being in milwaukee area usually different guys each week was great way to get to know bro's from other congregations in the area.
Now Waukesha plays basketball on Saturdays and Oconomowoc plays basketball Friday nights so I'm hoping to get to one of those here and there.


Now I plan to up my workout days to at least 3 times a week. Also throw in more exercises for definition.
The running I will keep at 25 minutes but hope to increase speed to work on endurance.

the first week I worked out:
monday, tuesday, thursday.

I was hoping to workout Sunday (today) but it didnt happen because of circumstances. Oh well.

Will hit it hard again tomorrow - Monday.

Second week of working out:
Monday:
ran 25 minutes first 3.1 miles in 23 minutes and 59 seconds. I finished with 3.26 miles I think in 25 minutes. Dont remember exactly.
Did upper chest,
situps (I had the bench at highest level, then took the stretchy cord and wrapped it around base of bench, then stretched it over my shoulders and did situps with the strap putting tension as I crunched - hope that makes sense)
biceps
sides
Tuesday:
Ran 25 minutes first 3.1 miles in 24 minutes even.
regular chest
regular situps
triceps
back
Thursday:
Ran 25 minutes first 3.1 miles in 24 minutes even (getting pretty good at this)
upper chest
lower stomach
biceps
sides
Saturday:
Ran 25 minutes
regular test
upper stomache
triceps
back

Week of 1/19/09

Monday:
ran 25 minutes
upper chest
lower stomach
biceps
sides

Tuesday 1/20/09
Ran 25 minutes
chest
upper stomach
triceps
back

Thursday 1/22/09
ran 25 minutes
upper chest
lower stomach
biceps
sides

Saturday 1/24/09
ran 25 minutes
chest
situps
biceps
back

Week of 1/26/09
Monday:
ran 25 minutes
upper chest
lower stomach
triceps
sides

Tuesday 1/27/09
ran 25 minutes
chest
upper stomach
back
biceps

Thursday 1/29/09
run 25 minutes
upper chest
stomach
triceps
sides

Monday 2/2/09
Ran 25 minutes
regular situps
Biceps
back
chest

Tuesday 2/3/09
Ran 25 minutes. did 3.1 miles in 23 min 52 seconds
upper chest
lower stomach
sides
triceps

Thursday 2/5/09
Ran 25 minutes
situps
biceps
back
Chest

Friday 2/6/09
Tonight I went to a place called wisconsin athletic club right accross from where I work. nice place that has pool and full fitness center. I was staying down in milwaukee then going to play volleyball but had time to workout before hand.

I swam some laps
then ran 25 mintues.
The best part was sitting in the steam room. Oh wow really relaxing. The cold has really been getting to me so it felt great to sit there and sweat. Wish Snap had something like that.

Anyway after volleyball I really feel wiped out. I think it was from the swimming. That is such a great workout for all your muscles. Wish I could do it more.

I have a free week membership I'll have to see if I can go again before it ends.

Saturday 2/7/09
I ran outside for a couple of miles around our subdivision. Not exactly sure how far the treck was but it was nice to be outside with the warmer weather.

Sunday 2/8/09
Ran 25 minutes - did the first 3.1 miles in 23:50
situps
bench
biceps

Scott- that is a good time. I don't know if I'll even be able to reach that pace.

What I do at snap is set treadmill for25 minultes, no inlcine. then start out at speed 7.6 for first 5 minutes, then 7.7 for next 5 minutes, then 7.8 for next 5 minutes. then 7.9 for next 5. Then the last 5 start at speed 8. and try to go up to 8.5 for last 2 or 3 minutes if I can hack it without dieing.

If I can do that I can get around 23:50 3.1 miles

Monday 2/9/09
Ran 25 minutes first 3.1 miles in 23min 53 seconds
situps
upper chest
triceps
sides

Tuesday 2/10/09
Ran 25 minutes on treadmill Mp3 battery died with 7 minutes left Oh I was so mad. That is when I needed it the most for motivation. But I kept trucking on and finished the run.
Did situps
benched
biceps
back

Thursday 2/12/09
Ran 25 minutes. Ran the 3.1 miles in best time ever! 23 minutes and 37 seconds then finished the last minute and 23 at 9.0 speed.
did regular situps.
biceps
sides
upper chest

Saturday:
played quarterback, reciever, defender football for 2 1/2 hours.

Sunday:
ran for 25 minutes on treadmill at snap.

Monday 2/17/09
ran 25 minutes
upper chest
triceps
back
situps

tuesday 2/17/09
ran 25 minutes
situps
biceps
sides
chest

Thursday 2/19/09
Ran 25 minutes
Situps
Triceps
Upper chest
Back

Saturday 2/21/09
Worked out at Snap in Winona.
ran 25 minutes
situps
biceps
bench
back

Sunday 2/22/09
basketball in Hokah for 2 hours.
Was nice to play with you guys. I had way too many turnovers though. Wish I could play more.