Hot 100 Update

Even though I’ve given a couple of updates on my running and chin/dip/bench goals for the last 100 days of the year, I think it’s time to write up a little post talking about where I am so far and why I chose them. First, the update for today:

• I ran 5K at a pace of 11.6 km/h (7.2 mph) for the third time this week.
• I also performed two sets of 8 bench presses of 140 lbs (77% of body weight),
• two sets of 8/6 dips at -45 lbs, and
• two sets of 8 chin-ups at -45 lbs.

I think doing the dips after the bench presses makes doing them much harder.

Here’s the long-term summary:

• If I add .1 mph per week, I’ll hit my running goal by the week of December 11th.
• If I add 5 lbs per week to my bench press, I’ll hit my bench press goal by the week of December 4th.
• If I subtract 5 lbs per week for my assisted chin-ups, I’ll hit my chin-up goal by the week of December 4th.
• If I subtract 5 lbs per week for my assisted dips, I’ll hit my dip goal by the week of December 4th.

In the running case, I’ve got one week of wiggle room if I’m not feeling I can bump up the speed at some point in the next three months. For the chin-ups, dips, and bench presses, I have two weeks of wiggle room, which I may well need for the dips.

In summary, so far, so good!

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Tags: goals, hot100, running, workout