I know at one point you were a pretty dedicated runner. Have dropped that and replaced it with the intervals on the treadmill?
i don't run as much as i used to. when i switched lifting routines i added a lot of volume and the simplest answer is i don't have the time/energy/juice left in my legs after lifting to keep up w it as well as i used to.
from what i've read and understand about cardio, sprints are the most efficient workout for my body, goals and routine.
that being said when it's nice outside i still try and get at least 1 decent outdoor run in a week. the sprints give me a good *** kicking, but there's something to be said about zoning out to a nice, peaceful outdoor run.
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Wednesday 5pm: Cardio
outdoor run, 4.5miles, ~38 mins
run was great last night but i think i'm gonna take the rest of the week of from lifting and just use this week to deload. it's tough for me to mentally accept that my body probably needs it but i'm already half way thru the week so **** it. i may do another day or 2 of outdoor running but i'm pretty sure i'm going to skip the weights til monday.
[QUOTE=ocmfII;221418]i don't run as much as i used to. when i switched lifting routines i added a lot of volume and the simplest answer is i don't have the time/energy/juice left in my legs after lifting to keep up w it as well as i used to.
from what i've read and understand about cardio, sprints are the most efficient workout for my body, goals and routine.
that being said when it's nice outside i still try and get at least 1 decent outdoor run in a week. the sprints give me a good *** kicking, but there's something to be said about zoning out to a nice, peaceful outdoor run.
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Between SOHH and here I have been slowly picking up on that in regards to sprints.
I'm still trying to figure out the best combo for me but outside of trying to complete this 10K next month I'm going to throttle back on distance running. I've been incorporating more hills into my running and that seems to give better gains cardio wise. Big picture I might just transition to running amile for a warm up and trying to incorporate sprints/hills for the rest of the cardio. I still have to find a way to incorporate some strength training as well
Tuesday 11am: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x2, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 180x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
i felt a bit weak and very tight in my hip flexors squatting today. i normally get a good 3 reps in at 295 on my second set but i barely got up for the second rep today. dl's didn't feel as rough though. all around a decent first day back after the week off.
have you tracked weight or muscle size throughout your training?
im doing monthly myotape measurements to see if im gaining in places
curious to see how PHAT has been treating you, in the mirror i see it for myself
i weigh myself every here and there. my weight doesn't fluctuate too much. i'm usually always somewhere in 190ish to 195ish range. and i've never really measured muscle size. i mostly just go by what i see in the mirror and how much weight i move.
i'm gonna update last week's workouts in a little while. was out of the office most of last week so i wasn't really near a computer for much of it. just settling back in now.
Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x2
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8
great fuckin session last night
last week i lost that third rep on my second working set of squats, but i beasted thru it again yesterday. finally got a second rep on usual 1rm deads. bumped up those lying leg curls 5 lbs from last week.
85Daps
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