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>Currently 6"1' 210 lbs.
>3 Mile @ 22:30
>Pull-ups at 11
>I want to get my run down to 18:00, pull-ups to 23. I also want to be around 180 lbs.
Is this reasonable /fit/? I need advice (supplements/routines/general advice) I NEED HELP
>pic related (I'm in NROTC)
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Join AROTC, fag
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>>41823550
Train pull ups to increase number. After you can't do anymore, jump up and use that momentum to pull up. Then just slowly let yourself down for about 4 seconds (eccentric).
When I ran cross country, this is what we used:
Monday: sprints/repeats/tempo run
Tuesday: hill runs
Wednesday: slow, long distance. I usually did about 10 miles.
Thursday: whatever Monday wasn't
Friday: if no meet - long distance, easy run
Saturday: it varied. Sometimes 13.1 miles, sprints, kickball, etc.
Sunday: off
I was able to get to 16:57 for 5k. I've tapered on my running though so I'm not nearly as fast. Last official time was 18:34 (6 months ago). I want to get back into it though. It's been about 1.5 years since then.
My weighted pull up is at 120 lb added for 2 reps at 5'11, 170 lb.
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