Started off with interval sprints - 2 minutes walking at 4.0 mph the 1 minute at sprint speed 10 times. Sprint speeds of 9, 10, 11 (7x), and 10 mph.
Currently in the middle of the stronglifts program (url currently unavailable). I've been doing this for about a month and the premise is to do 5 reps for 5 sets one day and then increase the weight by 5 lb the next time you are performing that exercise. Weights are getting more difficult by the 5th set of 5, but here we are for today:
- Deadlifts, 165lb
- Seated Rows (machine), 115lb
- Lat pulldowns (machine), 115lb
- Dumbell row, 65lb
- Shoulder press (machine), 65lb
- Dumbell curls, 35lb
Though the workout is more routine, I have noticed some increases in the major exercises.