Back story. Sister and dad are going to be running the a half-marathon at Disney World in January 2008. They are both running people and have run multiple marathon's themselves. I have been going to the gym for the past 3 to 4 years, but only got serious about it in the past 6 months. The serious part came when I started doing NoQuater/PurEvl's routine. His routine is great and was starting to see good gains, but overall I been feeling that I need a big change. I used to run track in high school, so I am going back to my roots. Height: 6'2" Weight: 203.8 (I have been bulking and have a nice layer o' fat to help with builing those muscles) BF %: ~27% (I have a scale that list BMI, BF%, and water weight. I have no clue how accurate it is.) I will be following Hal Higdon's routine: http://www.halhigdon.com/halfmarathon/novice.htm There are strength/stretching days twice a week, so I won't be abandoning the gym completely. Monday was a strength and stretch day. Treadmill: 3.0mph for 1 mile ~20mins. Extremely boring! Chest: Light flat bench, incline bench, body weight dips, and cable flies. Going for ~15 reps light weight. Back: Pullups, low rows, pulldown. ~15 reps light weight Abs Some of my numbers and reps from the last sets in NoQuater/PurEvl's Routine: Mon - Legs 4 sets leg ext 10-15reps [120x15 concentrated on the squeeze at the top] 4 sets squat 6-10 reps [225x10 poor form has kept me from trying more weight] 3 sets leg press 10-12 reps [540x12] 4 sets leg curl 10-12reps 3 set db stiff legged or walking lunges Tues - Chest 4 sets incline db or barbell 8-12 max[80x10] 3 sets flat db or barbell 8-12 [80X8] 3 sets db fly or machine 12-12 reps 2 sets weighted dips [body weight onlyx10] WED OFF thur - back bodyweight pullups 4 sets upto 15 [body weightx8] bent over row barbell or db 4 sets 8-12 [75x10] front pulldown wide or narrow (switch it up) 3 sets 8-10 [130x12] cable row 3 sets 6-10 behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze. fri - shoulders/arm 3 sets db press or front military 8-10 [65x8] 3 sets side laterals 10-12 3 sets reaer lateral machine or db 10-12 6 sets shrugs behind the back for 3 sets and too the front for 3 [135x12 using a smith machine] tris 3 sets 10-15 rope pushdown 3 sets french curl bar or machine 6-10 3 sets reversed push down (palms facing) 8-10 bis 3 sets barbell curl or cambered bar 8-12 [80 barbellx10] 3 sets preacher machine or db/barbell 8-12 2 sets hammer curl db or rope 10-15 [35x12] wrist curls 13-20 reps 2 sets Don't mind the uneveness of my chest. I had surgery on my chest as an infant and child. I think they sucked out all of my fat on the right side of my chest and in return left a really cool scar. I don't think my chest will ever look even!