Tell me what you think...PLZ

[superqt4u2nv]

Ok this is my program I have been following for the past 3 weeks.

(Day 1)
Cardio 35-45 minutes interval traning
Deadlifts 2x10
Adduction 2x10
Adbuction 2x10
Leg Extentions 2x10
Lying Leg Curl 2x10
Calf Raise 2x10
Squats 5x5

(Day 2)
Cardio 35-45 minutes interval traning
Tricep pull down 2x10
Late Press 2x10
Sholder Press 2x10
Bicep Curl 2X10
Tricep Press 2x10
Seated Fly 2x10
Pull Down 2x10
Seated Row 2x10
Bench Press 5x5

Day 3 repeat Day 1
Day 4 repeat Day 2

I increase weight on Day 1 & 2 on the 5x5 by 5lbs the 2x10 depends on the difficulty of the last workout.

Diet is fairly clean. Eat about 1100 calories a day on days I am not working out and 1500 on the days I am. It is dived in to 3 meals and 2 or 3 snacks. I allow for one cheat a week.
Drinking about 3 liters of water per day.

 

[AngMc]

From what I've been told on the board you can get rid of the abductor and adductor on day one. Squats, and probably deadlifts, will cover the areas those exercises are supposed to hit.

I am an amateur though.......Ang

 

[Nonerz]

No, that sounds right to me. You'll get more bang for your buck with squats.

Cardio should be done AFTER weights if you're doing it on the same day.

Do you do warm up sets or are these all working sets?

What are your goals...strength? fat loss? size?

 

[superqt4u2nv]

Goals are fat lose and strength. These are all working sets. Why should the cardio go after? I thought my elevated heart rate would prolong the fat burning from cardio?

 

[bignate73]

cardio after:

its all about energy pathways. glycolytic for weight training (burning primarily glucose) THEN fatty acid/glucose. last thing you want to do is spend the first 15 minutes running on sugars then tap into those fat cells.

work your time efficiently. use your sugars to lift hard, then tap into those fat cells. thats why weights first cardio second.

 

[superqt4u2nv]

Excellent thanks bignate I just need to know why. I will change that up for sure.

 

[superqt4u2nv]

Tried the lifting first seems to be much better I can lift a lot heavier all fresh.
Thanks again Bignate

 

[Daisy_Girl]

Good for you - it's always nice to get a fresh perspective. And even nicer when you try something that works well!

 

[superqt4u2nv]

Yupper can't wait to try it with my upper body now!

 

[Nonerz]

Tried the lifting first seems to be much better I can lift a lot heavier all fresh.
Thanks again Bignate

no love for Nonerz!



He's much better at explaining why...I just knew the answer! BTW, is this 5x5?