off season program day 3 upperbody 1b

barbell shoulder press
4 sets 8 reps

push press
4 sets 8 reps

off season program day 3 Back and lower body

Deadlift
6 sets 8 reps

bent over rows
4 sets 8 reps

off season program day 2 upper body 1a

Day 2

Bench press
4 sets 8 reps

dumbell press
4 sets 8 reps

Barbell curls
2 sets 8 reps

off season weight program Day 1

Day 1 LEGS

Barbell Squat
6 sets 8 reps

Front Squat
4 sets 8 reps

Barbell Squats
2 sets 10 reps (lighter)

running at track

here is me running the track in etobicoke. The track is in very poor condition. It is uneven and there are many stones that you can twist an ankle on. Also my spikes are very dull.

Time is around 13 seconds for the 100m. Not bad for a 40 year old with very little track experience.
Click here to see the video

endomorph weight training

weight train 3 times a week
use moderate weight with high reps

day 1

low cable row 4 sets 15-20 reps
seated row 4 sets 15-20 reps
chest press 4 sets 15-20 reps

day 2

leg press 4 sets 15-20 reps
step ups 4 sets 15

rest day

day 3

bench press 4 sets 15 reps
shoulder pr 2 sets 15 reps
upright row 2 sets 12 reps

rest day

day 4

lat pulldown wide grip 4 sets 15-20
lat pulldown close 4 sets 15-20
shrugs 2 sets 10

cardio

4 days a week

40 minutes a session

after 20 minutes rest 15 minutes

endomarph training part 2

Lunch

2 oz of chicken
1/4 cup of cottage cheese
one scoop of protein powder
one cup of green beans
3 dill pickes
2 apples

snack 1

2 scoops of protein with milk

dinner

one cup of yogurt
one soy burger
one sweet potato baked

snack 2

one cup of milk
half cup of yogurt