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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Endurance and being physically fit.

Valdez

New member
Ok, I'm a fairly big guy... not huge. I'm joining the Air-force very soon and I know that the drill sargents are going to lay in too me hard in Basic Training because I look like a bodybuilder.

I have traditionally done a 4-day dorian yates type split:
mon- chest, tri
tue- legs
wed- off
thur- back, bi
fri- traps, delts
weekend off

I need a workout that will keep my size while lowering bodyfat and most importantly MORE CARDIOVASCULAR ENDURANCE! I want to be alot better at long distance running (which I've always sucked at)

this is my plan:
New Workout Schedule 7/04/01
Emphasis: upper body strength/size cardiovascular endurance.
Day #1 -Push
2x Squats
2x Leg press
1x Leg extension
2x Weighted Dips
2x Bench Press (incline/flat and DB or BB)
2x Military Press
2x Cable Crossovers
2x Side Laterals
2x French Press
2x Cable Pushdowns

Day #2 -Pull
2x SLDL
2x Leg Curl
5x Chin-ups/Pull-ups
2x Cable Pull-downs
2x BB Row/T-bar Row
1x Cable Row
1x DB Row/Machine row
3x any type curl
2x Rear Lateral

Day #3 –Off
Day #4 –Run 5 miles minimum
Day #5 –Repeat

oh I'm 205lbs ruffly now, and I'll need to be around 185-190. BF is at 11% now target is 6-7%

btw: I'm already adjusting my diet now (I know that is an important factor)
 
Good plan. Just to share, I've lowered mine about 5% in 8 weeks by doing: 3 weeks of 4 day a week routine with low sets -sort of a maitainance routine while doing progressivley more cardio each week from 15 mins to 75 minutes twice a week and one 30 min session., then doing a 4 day a week BFT routine, maintaining the cardio in weeks 4-6, then decreasing the cardio to 30 mins three times a week in weeks 7-8. In week 8 added 4-5 rounds of sparring at the end of the week.
 
Looks good, Valdez. Curious as to your new diet as well if you don't mind posting.

I know one thing I do to really cut back bf, but also keep strength is circuit training. Moving through the different machines at a fast pace - working multiple muscle groups - and then ending each workout with 25-30 minutes of high intensity cardio will shed fat fairly fast.

Depending on how many weeks you've got left, I'd throw that in twice - one week at a time (differ from the above workout on those odd weeks).

Good luck with everything!
 
Last edited:
Valdez said:
Ok, I'm a fairly big guy... not huge. I'm joining the Air-force very soon and I know that the drill sargents are going to lay in too me hard in Basic Training because I look like a bodybuilder.

I have traditionally done a 4-day dorian yates type split:
mon- chest, tri
tue- legs
wed- off
thur- back, bi
fri- traps, delts
weekend off

I need a workout that will keep my size while lowering bodyfat and most importantly MORE CARDIOVASCULAR ENDURANCE! I want to be alot better at long distance running (which I've always sucked at)

this is my plan:
New Workout Schedule 7/04/01
Emphasis: upper body strength/size cardiovascular endurance.
Day #1 -Push
2x Squats
2x Leg press
1x Leg extension
2x Weighted Dips
2x Bench Press (incline/flat and DB or BB)
2x Military Press
2x Cable Crossovers
2x Side Laterals
2x French Press
2x Cable Pushdowns

Day #2 -Pull
2x SLDL
2x Leg Curl
5x Chin-ups/Pull-ups
2x Cable Pull-downs
2x BB Row/T-bar Row
1x Cable Row
1x DB Row/Machine row
3x any type curl
2x Rear Lateral

Day #3 –Off
Day #4 –Run 5 miles minimum
Day #5 –Repeat

oh I'm 205lbs ruffly now, and I'll need to be around 185-190. BF is at 11% now target is 6-7%

btw: I'm already adjusting my diet now (I know that is an important factor)


Good luck bro at the army. Bodybuilding and endurance don't mix...... I learned that already......
 
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