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calebh180, Thanks for the advice I'll be sure to check out the Armstrong routine. I'm just trying to train 3 or 4 times a week with different lifts and pullups every morning.

Just run long distances (4+ miles) at 8-9 minute mile pace - get endurance lungs then the IST will be nothing

My RS's record is 8:00 so I'm trying to break that just for fun.:yes:
The pull ups are what I'm really putting time in on because 9 is pathetic.

Haven't gotten to do a spring IST yet but my old one from Feburary is:
9 Pull Ups
87 Crunches
8:33 Mile and a half