4:40 miler in high school training as hard as I could but didn't have the talent for college. I've been starting up working out with a program where I split my lifting into a push day, a pull day, a leg day. Here is what I am currently at:
Day 1: Push day
-Bench Press 5x5 of 95lbs
-Arnold Shoulder Press 5x5 of 25lb dumbbells
-lateral db raises 5x5 of 15 lb dumbbells
-tricep pushdown 5x5 of 30 lbs
-shrugs 5x5 of 50 lb dumbbells
Day 2: Pull day
-Weighted Pulldown 5x5 100lbs
-Dumbell Row -- 5x5 (each arm) 45lbs
-Seated Row 5x5 85 lbs
-Bicep curls 5x5 (each arm) 20 lb dumbbells
-Pull-ups -- 7,4,3 (was doing just under 20 last year)
Day 3: off
Day 4: Legs
-Squats 5x5 95lbs
-Deadlifts 5x5 95 lbs
-lunges 5x5 15 lb dumbbells
-box jumps 3x8
Day 5: off
And I will repeat this attempting to increase the weight by 5lbs for each exercise each week. Is this okay? As you can see I am pretty damn week, and am 6'0 150 but not even cut up. I like to swim hard on the off days but I want to incorporate running into the program eventually. Should I wait to gain some weight first or should I start running immediately? I love sprinting too and would like some advice on where to incorporate it into my schedule. Will I get results in appearance? What about in explosiveness?