well i've only been at this for about 2 weeks(seriously that is), so i'm hoping to see some good results in a couple of months. By good I mean, 10-15 pull-ups, 6-6.5min/mile and over 100 crunches. I say so because its only been two weeks and i can do 55 crunches and I could only do 25-30 when I started. As far as the run goes, I just ran a mile in 6.5 mins a few days ago. And, the gym where I work out has a machine that helps w/pull-ups. It helps you lift your body weight little by little untill you can lift all of your body weight. So, the reason why i say i'm expecting good results in a couple of months is because of the guy who works at the gym told me that he has seen guys who could do barely any pull-ups use the machine daily and after a few months they were doing over 10 pull-ups. So, i'm hoping that will hold true for me as well.