Routine to balance Cardio and Mass Building

[frorider6]

Actually, I'm an ectomorph, so this is a lot of cardio for me. But I have to go through it to get into shape cardio-wise.

 

[The MN Bulk]

Hey Fro what is your diet looking like for this?

 

[frorider6]

Hey Fro what is your diet looking like for this?

Lately, like shit. But that ended yesterday. Basically, just as much protein and healthy food as I can put down. Plus 3 Triple Threat Shakes per day.

 

[the nature boy]

Quads:

Squats/Leg Presses - M
Sissy Squats - S
Leg Extensons - C

Hammies:

Stiff-deads - S
Leg Curls - C

Calves:

Leg curls with toes pointing face - M
Donkey Calf Raises - S
Standing Calf Raises - C

Chest:

Bench - M
Flyes - S
Cable Cross over/Pec-dec - C

Shoulders:

Press - M
Incline dumbell latrerals - S
Lateral Raises - C

Midback

Behind the neck pulldowns - M
Angled dumbell rows - S
Bent over laterals - C

Lats

Chins - M
Pullovers - S
Stiff-arm pulldowns - C

Triceps

Lying extensions - M
French Press - S
Kickbacks - C

Biceps
Barbell Curls - M
Incline Curls - S
Concentration Curls - C

M = Midrange movement (usually the "classic" mass builders)
S = Stretch position
C = Contracted Position

hmmm, wouldn't the pec deck and cable crossovers be considered almost the same? just curious.

 

[The Shadow]

hmmm, wouldn't the pec deck and cable crossovers be considered almost the same? just curious.

Yeah. I meant you could use either one.

 

[frorider6]

Holy shit this cardio thing is rough. Every lifting day, I've cut the workout short one way or another. On Tues, I left after pullups. No barbell rows or wrist curls. Yesterday (thur) I cut 1 set from Squats, 1 from Stiff Leg Deads and 1 set from both calf exercises. I was just tired. Also, my strength was way down which may have had something to do with my motivation.

At least my weight was 219.5. It may be fluctuating, but it's not dropping.

I think I'm going to switch my thur and fri routine in order to give my legs a day or rest after the sport fit class. Here's my routine (all lifting exercises have 1 warmup set before the regular sets):

Monday:
Long run outside. No less than 3 mles.

Tues:
Flat Bench - 3 sets of 12-6 reps
Incline Dumbbell Press - 2 sets of 10-12 reps. 2 sec pause on stretch.
Deadlift - 3 sets of 12-6 reps
Chinups - 3 sets of 12-6 reps
Barbell Rows - 2 sets of 8-12 reps
Barbell wrist curls - 2 sets of 8-12 reps

Wed:
Cardio - 1 hour Sport Fitness class taught at my gym. Lots of sprints, rope jumping, pushups, ab work, etc.

Thur:
Dumbbell Military Press - 3 sets of 12-6 reps
Behind-the-back Side Cable Laterals - 2 sets of 10-12 reps. 2 sec pause on contraction
Weighted Dips - 3 sets of 12-6 reps
Dumbbell French Press - 2 sets of 10-12 reps. 2 sec puse at stretch
Preacher Curl - 2 sets of 12-6 reps
Concentration Curls - 2 sets of 10-12 reps. 2 sec pause on contraction

Friday:
Squats - 3 sets of 12-6 reps
Leg Extensions - 2 sets of 10-12 reps. 2 sec pause on contraction.
Stiff Leg Deadlifts - 3 sets of 12-6 reps.
Hanging Leg Curls - 2 sets of 10-12 reps. 2 sec pause on contraction.
Seated Calf Raise - 2 sets of 15-20 reps
Leg Press Calf Raise - 2 sets of 15-20 reps

Saturday:
Cardio - outdoor drills focusing on sprinting and agility.
Ab Work