my new workout

[rynehand]

i have a chinup bar now...freakin sweet

i will do this workout everyday after work

4 x 15 pushups (add 5 reps every 10 workouts)
4 x 3 chinups (add 1 rep every 10 workouts)
4 x 3 horizontal pullups (add 1 rep every 10 workouts)
4 x 20 situps (add 1 rep every 10 workouts)
4 x 50 squats (add 10 reps every 10 workouts)
4 x 30 calf raises (add 5 reps every 10 workouts)
run 1 mile (add 1 mile every 10 workouts

i will drink 2 protein shakes (48 grams) after each workout

is this pretty good?

[cheesedog]

It's not bad, but doing that everyday would get to be too much in a week or so. Instead of doing the bw exercises and running together, you could do the bwe M/W/F and the running on the other days. If your goal is strength, you will need to substitute something harder for the pushups and squats. If you can do more than 15 or so reps of something you will get almost no strengthening effect from it. You gain strength best in the 1-6 rep range or so. So for pushups you could do pushups with your feet elevated, dips, handstand pushups, one-hand pushups, etc. and for squats do lunges, split squats, or one-leg squats.

Also if you can substitute something for the running at least some of the time, like biking, rowing, sprints, stair and hill sprints, swimming, etc.