I am 19 years old
my stats
6'1/2
140 lbs

I don't have any goals to bulk up right now. Strength and Endurance are the two things I am reaching for now. In the past I did some cardio and weights but never got serious with it. But now ive decided to get serious with it because I always think of being good at ativities that require strength and endurance but I procrastinate too much.

First thing I want to address is endurance and stamina.:p I want to build the endurance and stamina to do alot of things. I want to be able to:

1. Run 25 Miles per week consistently(this i know i can do with WILL POWER, and maybe I can run even more but I will just concentrate on 25 miles now)

2. Be able to do a 4:40 Mile(The best I got in highschool was like 5:40, this will be a challenge)

3. Be able to do a 10:40 2 mile (12:40 best in high school I think, can't remember exactly)

4. Be able to cover 30 miles within one hour on stationary bike while going at lstaying on levels that will test my WILL and endurance

5. Be able to do 100 pushups without getting winded

The next thing I want to address is strength. I am terribly weak and I want to build strength because I think it will hellp me with my posture. Lastly I just want the feeling of being strong. How does this routine look for building strength? Do you think Two days a week of weights is enough to build strnegth.

Monday
Squat
Leg Extension
Bench Press
Shoulder Press
Calf Raises
Bench Dips

Friday
Pullups(As many as I can do)
Lying leg curls
Lat PullDowns
Lateral Raises
Barbell Curls
Crunches(Abdominals and Obliques)
Hanging weighted Leg Lifts

I am not sure on the rep range I should aim for. I am thinking maybe 4-6 for strength? What do you guys think?
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I know I this all seems like a bit much so I will go at it gradually. Starting tomorrow I will set goals to just to do more cardio and build up from there. I am not in horrible shape now so this should not be too hard. I have the endurance to run right now for 2 hours if I wanted to but the thing is that it would take me days and days to recover because my muscles aren't use to running consistenrly. In the past i'd do the stationary bike for an hour and then run for an hour and still have extra energy to do more cardio. But of course this would only occur once in a while because the next day i would be sore. Soon i would just forget about exercising until i felt like being a cardio maniac again :drool: Now I plan to make cardio consistent so I can do things back to back.

Tomorrow I will run to the highschool track and do a couple of laps. I should cover some good miles from running from home and then back again. But now I am going to get off my butt and do some cardio on the stationary bike. :tu:

I just did 45 minutes on the stationary. I pushed myself in that short time frame like I never pushed myself before. I only stopped because my knee started to hurt a bit. I hope its nothing serious and I can do my run tomorrow.

I went out and did my run today. I carried my water bottle and ran all the way to this trail. Its called the bloomfield network trail. Its pretty long(all of it is 4 miles). By the time I got to the trail I was 30 minutes into the run and I was tired and kind of felt nauseated. I stopped when I got to the trail and placed my water bottle against a fence near the trail. I continued my run down the trail and at the end of the trail I continued to run down a pathway to the west bloomfield highschool. When I got to the track of the highschool I was so tired and about 50 minutes into the run. I couldn't even do two miles around the track. It was bad. I walked around the track a bit and just looked at the clouds. They were grey and the air was moist. It was perfect for running but I wasn't performing well today. I started to walk back home and then I made another go for it when I got back to the trail. I ran my hardest down the trail and now it was pitch dark outside. It felt like I was in a dream as I ran through the darkness and looked down the trail.

While running the trail this time I cauht a second wind. My breathing went down but my muscles started to ache. The weird thing was that I had a new retstored energy in my muscles. I ran hard until I got to the end of the trail and grabbed my water bottle. I was able to see these black worms crawling on my water bottle thanks to the street lights. It was disgusting to say the least.:lol: I threw it in the garbage quickly.

I continued my run and ran hard all the way home . This second run was 46 minutes and I don't feel that tired now.

Tomorrow its light jogging then the next day its time to run hard again.