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If you are lifting for power, then you should switch to a powerlifting stance, if you don't already. Here's an article explaining the technique.

http://www.t-mag.com/html/body_115b600.html
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I've always heard that knees bending in is a sign of weak hips. Doing box squats and zercher squats should help. If you're lifting for power, here's an article from Louie Simmons of Westside...

Don't lift. It will only delay your recovery from the flu. When you work out you really tax your body which is weaker from the flu, so you won't get as good a workout, and again it will delay your...

I think it's a percentage of your age subtracted from 220.

Target Heart Rate = .65(220 - 20) = 130

I think the percentage range is anywhere b/w 60% - 70%.

My bad. I didn't read closely enough.

Floor and Board Presses are supposed to be good for tris.

Weighted dips keeping your body upright.

http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=164

Deadlifts are the best back exercise and IMO a very close second to squats in terms of best overall exercise. I do regular deadlifts on my back day and SLDLs on my leg day.

I would also suggest...

I don't know if you've already done those rotator cuff exercises before. This link has examples:

http://www.bodybuilding.com/fun/dorian1.htm

I did tweak my left rotator cuff awhile back ago,...

http://www.t-mag.com/html/body_115b600.html

Are you going to continue to train like this when your 1/2 marathon is over? If it is then I wouldn't worry too much since you can reduce your cardio, but it definitely looks like you are...

I would suggest that you keep doing "palms away" chins. If you want to improve in that exercise, you need to keep doing it. If your gym has one of those assisted pullup machines use that until you...

IMO, you are doing too many exercises. Just because you have plateaued doesn't necessarily mean you have to increase the number of exercises you do. In fact you will probably be better off doing less...

Front squats

http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html

You might be able to do bench dips in place of regular dips, but I always considered these more of tri exercise...

I think it's fine to alternate b/w the 2 grips for bent rows. I just started incorporating both grips in my back session. I used to just do all overhand in 1 workout and would then switch to all...

I was talking to a friend who told me not to get a multi-vitamin w/ iron in it since it can be harmful. I was never really concerned about it until I did a little research, and it seems that there is...

I'm not sure but I always thought the Dynamic Effort day for Westside (e.g. 10 x 2-3 of 50-60% of your max in Box Squats or Bench) improved speed and explosiveness which therefore hit the fast twitch...

You should go down to where it feels comfortable. What I mean is that some ppl can not go down all the way and touch their chest bc it causes shoulder pain. If you can go down to your chest w/o any...

Bump on what was said earlier. You need to eat to gain weight, but it should be a clean diet. There will inevitably be some fat gain which is normal during a bulking session. Then you go into your...

Bump on what Overload said. If you are doing that workout every other day then you are definitely overtraining. Most ppl on this board workout a given a muscle group once a wk. You will actually grow...