Thanks, I owe it all to sprinting. Best way to burn calories and gain size.

Inclined bench superset with flies - 3 sets
Plyometric pushups superset with flies - 3 sets
Ring dips superset with flies - 3 sets

Upright rows - 3 sets
Presses - 3 sets
Lateral raises - 3 sets
Rear delts - 3 sets

Finish off with 10 mins of jumprope

http://www.premierheathwellness.com

workout works well for me. I'm in great shape and have a solid build. I'm not saying it works for everyone but it works for me and I don't have to carry a notebook around the gym.

I really don't have a set workout I change it up a little bit every week. Some days i'll do jump rope, some days i'll do chest and shoulders, some days, back and arms, somedays i may do circuits of upper body, another day i may do an all body workout. I keep mixing things up so it doesn't become bor...

Yes all those in a row on the same workout. I used to be a sprinter so I'm used to the heavy workload.


http://www.premierhealthwellness.com

The uphill sprints do take a toll on legs especially the posterior chain but I still do legs at the gym as well. 4/29/09 Clean and press - 135 lbs, 3 sets, 6 reps Lunges - 135 lbs, 3 sets, 6 reps Squats - 135 lbs, 3 sets, 10 reps Stiff-legged Deadlifts - 135 lbs, 3 sets, 10 reps I'm feeling it today...

Not exactly sure on the distance but i would guess it takes me anywhere from 8 - 10 secs to reach the top of the hill at full speed. I rest by walking way down then taking maybe 10 seconds before the next sprint. Not much of a rest period but that's what keeps heart rate going.

4/28/09
10 uphill sprints - 15 minutes

Exhausting!