Mike Raczak exercises four to six times a week, including running 15 to 18 miles per week on a treadmill or the Illinois Prairie Path. Two of his workouts are with personal trainer Heather Grier at Edward Health & Fitness Center in Naperville. Each workout is different; here's a sample of one of his recent workouts.
Lunge with one foot on the bench: 45 pounds, 3 sets of 12
Flat chest press: 50-60 pounds, 3 sets of 10 or 12
Leg extensions: 130-140 pounds, 3 sets of 10 with a 5-second hold on the last rep
Assisted pull-ups: 3 sets of 12