im the squat master

If you are saying you put in 2 miles at about 8-9mins total, then that is flat out crazy. Thats about 4-4:30 mile which is pretty damn good. If it takes you 7-8mins to run one mile, then you've got alot of improving to do. About 6 is a little, between 5-6 isnt to bad and anything under 5 is pretty good.

Work your stomach muscles and back muscles good. Strengthen them up good. They control the majority of what you do. That will improve jumping, running, pushups, situps and help everything else out.

You should probally cut it down a day. Like said before, working out to much can hurt you. Just make sure you are doing everything correctly. Do it smoothly and don't hurt yourself, nothing is more of a bitch then pulling/tearing a muscle.

did you read his paragraph about running at all? He said he did two miles at 6/7mph which took him to a time of 8 min a mile. He even said that he can run a mile in 7:45 comfortably.

Didn't see the "mile" after 8-9, my bad. Either way, what I said before stands.

If you do 1 mile in 6 minutes that is running at 10MPH. That's as fast as my treadmill goes and is pretty much sprinting unless i did the math wrong.

Depends how fast you are. In track, people usually sprint the first lap, idk how to say it but not full sprint the next 2 and then sprint the last. Thats for 1 mile.

i think you could do more crunches.

here's my workout, and it works out great.

Day 1. Bench 5 sets of 5, last set do as many as possible
-Lateral pull downs 12-10-8
-hammer chest 12-10-8
-arm curls 12-10-8
-upright row 12-10-8

Day 2. Squat 5 sets of 5, last set do as many as possible
-stiff leg dead lift 2 x 15
-leg extensions 12-10-8
-leg curls 12-10-8
-glute-ham machine 2 x 15

Day 3. Incline bench 5 sets of 5, last set do as many as possible
-long pull 12-10-8
-hammer chest 12-10-8
-arm curls 12-10-8
-tricep pulldowns 12-10-8

Day 4. Deadlift 5 sets of 5, last set do as many as possible
-hang cleans 3 x 5
-leg press 3 x 10
- dumbell lunges 2 x 12

Abs every day
-crunches
-bicycles
-side crunches
and i also go on the invlined bench and do crunches with a medicine ball.

i highly recommend that workout, its working for me.

tred mills = no, if your going to run try doing it on grass or dirt, try to avoid tred mills and side walks for a couple of reasons, 1. its terrible for your back and 2. you'll get shin splints and those hurt like a bitch

It is worse for your knees then your back.

If you can still find it, there's a nice Push-up/Sit-up/Chin-up/Cardiovascular work-out called the Pre-BUD training: it starts off really easy but gets hard fast. If you can get through this and reach level 3 (if I recall correctly), you'll be one tough fucker.

As for weights, it all depends on what your goal is. Generally, you can get away with doing 3 sets of moderately heavy weights for 8-10 reps. You want to combine a major pushing/pulling muscle with minor pulling/pushing muscles: it's important you not combine too many of the same kind in one day. You could, for example, do biceps (a pulling muscle) with your pectorals (pushing muscle).

i do chest one day, bi's/tri's/shoulders another, legs another.

i've been going very heavy lately, 5 sets, 5 reps, but 3 sets, 8 reps is good as well for me. 45min-1hr is all i need in the gym, anything more is excessive.

Also, make sure you are eating good. doing all this working out is useless if you are eating crap.

I would go a little higher in reps per set, on weight im pretty comfortable with I do 3 sets of 15 reps, on heavier weight I do 3 sets of 10 reps.

are you trying to get bigger or cut?

Could you describe Pre-BUD training to me please? I think I have already done it several times but if I haven't I'd definately like to try it out.