cardio after lifting

always

(unless separated by a few hours...then it's just a preference)

[Edited on April 24, 2010 at 9:21 AM. Reason : ]

4/24/2010 9:20:30 AM

^ Out of curiosity...why?

(Not doubting you, just wondering)

4/24/2010 9:55:44 AM

i've always heard that when you lift first your body depletes it's glycogen (short bursts of all out energy will get rid of stores really fast) and then when you do cardio next-your body is forced into "fat burning" mode. but i've found lots of differing opinions and studies on that *shrug*

but in my personal experience, when i do cardio first, i don't lift nearly as heavy when i enter the weight room.
but if i do it the other way around it minimally, if at all, affects my running or whatever it may be.





i'm not the expert though, this is what i've gotten out of my classes and just personal reading....

packman92's advice is much more sound than mine.



[Edited on April 24, 2010 at 10:21 AM. Reason : and begonias ]

4/24/2010 10:16:51 AM

about 2 months ago i started doing ab workouts before i ran instead of vice versa and its helped a lot.

4/24/2010 10:23:26 AM

dinner was an experience

3 donuts
2 bowls of rice (with butter baby!)
2 bowls of cereal
apple (lol)
yogurt
ham sandwhich (mayo, cheese)
4 beers


DONE!

4/24/2010 10:25:22 AM

2.5 mile run. Well mostly run. Vast improvement

4/24/2010 10:26:32 AM

actually i have a question for b and packman...

so, my bf has gone down a bit, however while i'm losing inches in my hips (YAY!!), i'm gaining them in my waist. my abs are becoming more and more defined with time and it's not the front part of my belly that is gaining (from the looks) it's the sides!

ie-i'm losing my curves on the side


should i quit working abs/obliques?



[Edited on April 24, 2010 at 10:29 AM. Reason : ??]

4/24/2010 10:28:23 AM

^^
on the treadmill or outside?

4/24/2010 10:29:15 AM

Outside

4/24/2010 10:35:21 AM

Quote :

"so, my bf has gone down a bit, however while i'm losing inches in my hips (YAY!!), i'm gaining them in my waist. my abs are becoming more and more defined with time and it's not the front part of my belly that is gaining (from the looks) it's the sides! ie-i'm losing my curves on the side should i quit working abs/obliques? "

I seriously doubt you're gaining any size in your waist; more than likely it's just an optical illusion that is becoming much more pronounced due the the loss of weight in your hips. Oblique exercises tend to tighten up your core almost like a girdle, and they don't get massive unless you put them under large amounts of stress.

4/24/2010 10:40:30 AM

^i've measured though. >.<

the increase so far is only like an inch, but i don't want it to go up any further.

i mean is it possible that it will go up before it goes down?

and also...why isn't my waist going down if my hips are?






[Edited on April 24, 2010 at 11:21 AM. Reason : i guess this could be a stupid question without a real answer. i know everyone's body is different.]

4/24/2010 11:09:57 AM

^like you said, probably genetic predisposition, you can stop focusing your obliques in an effort to keep a slim waist but who knows

Back
10min Cardio
10min Dynamic Stretching

5x5x200 CG Cable Rows
5x5x180 Wide Pull Downs
5x5x160 Wide Cable Rows
5x5x160 CG Pull Downs
5x5x50 Standing Cable Rows
5x5x75 CG Straight Arm Pull Down
5x5x75 Face Pulls
5x5x405 Shrugs

10min Static Stretching

no cardio yet, ankle still off...might swim later if I can convince Quinn to join

4/24/2010 11:52:31 AM

heh. we'll see.
while i still loveee to workout, im trying to not obsess

i'll keep what i'm doing and i shall keep yall informed of my efforts.

have a great saturday t-dub fit buddies

[Edited on April 24, 2010 at 12:01 PM. Reason : oops]

4/24/2010 12:00:45 PM

DOMS is kicking my glutes and my hamstrings this morning -- switched up my routine this week. Don't think I'll be doing much today to get in shape!

[Edited on April 24, 2010 at 12:43 PM. Reason : x]

4/24/2010 12:41:17 PM

love the burn, it means you did work, son

4/24/2010 7:06:37 PM

Joie - how's your breathing? i.e. when you're doing crunches, are you exhaling or inhaling as you crunch up?

I'd also suggest looking into added stomach vacuums to your program.

4/24/2010 9:03:55 PM

^i'm not sure.
exhaling i imagine. which one should i be doing?

and i do stomach vacuums while in class a few times a week (when i remember to...what can i say-i get really bored ahahahaha)


ps are you still planning on coming this way friday?



[Edited on April 24, 2010 at 10:31 PM. Reason : srfd]

4/24/2010 10:29:54 PM

So, what should my exercise routine look like for the next 4-5 months? I was thinking about starting with 3 full body work outs a week for 2.5 months and then moving into split days...thoughts suggestions.

4/25/2010 10:37:15 AM

Just ordered the Insanity workout DVD series. Skwinkle and I will be starting it on May 3rd.

Pre-Insanity Training:

5k on row machine 22:30

Supersets of Chest and Back:
Rested 30 seconds to 1 minute between each superset

1) 3x10 Pullups, 3x20 Pushups
2) 3x10 Dumbell Bench Press, 3x10 Row Machine
3) 3x10 Dumbell Decline Press, 3x10 Lower Back Extensions

4/25/2010 3:23:24 PM

^you will LOVE it!

4/25/2010 3:24:22 PM

I hope so. I have some run races coming up, so I will still be running 4 to 5 times a week. I figured the Insanity program would at least help me get ripped when I graduate and am not allowed in the NCSU gym anymore.

4/25/2010 3:26:17 PM

my diet hasnt been on par for the past three weekish, so im not as ripped as i want to be (oh well)

but it has helped my endurance sooooo much.
i love it

4/25/2010 3:28:06 PM

^ When did you start it?

4/25/2010 3:52:14 PM

like 6 weeks ago.
got into two weeks, missed a day or two, got off track so i just started it all over again.

i'm starting month two after this week (according to my schedule i should be this week, but its not going to happen b/c of finals and shit so im doing real heavy weightlifting this week instead )

4/25/2010 3:54:19 PM

why is everyone obsessed with insanity? Is it the new fad!?

4/25/2010 4:30:03 PM

^yeah pretty much.

4/25/2010 4:30:46 PM

NO resistance or weight...I mean really? Unless those movements are progressively getting harder, why the hell will your body WANT to change (overload principle anyone?)

4/25/2010 4:54:34 PM

perhaps not a "transformation" workout but instead just pure cardio, could be the same as a fitness class 2-3x day....more just for "overall weight loss" *with diet of course*

Arms
Cardio/Stretching

5/3/Fail x 255/275/315 Flat Bench
5x5x80 V-Bar Pushdowns
5x5x80 Overhead Rope Extensions
5x5x35 Cable Extensions

5x5x80 Cable Curls
5x5x40 Hammer Curls
5x5x30 Spiderman Curls
5x5x35 Concentration Curls

Beat Quinn in horse and my sister! They attempted to workout with me and ultimately lost pace and then got destroyed in horse. I win at the gym today!

4/25/2010 5:30:46 PM

So far today:

5k on row machine at highest resistance 23:30.

I didn't realize you could change the resistance on it until today. Also, can anyone tell my why my left leg falls asleep after about 15 minutes of rowing?

4/26/2010 12:58:20 PM

Quote :

"NEED MOAR ASS"

4/26/2010 12:59:26 PM

2.9 mile run around LJ

4/26/2010 1:02:23 PM

Nice - I did zero this weekend while in Charleston so I need to get back on it. Probably going to run 5 tonight before kickball.

4/26/2010 1:04:21 PM

^^^ Possibry

4/26/2010 1:06:10 PM

Quote :

"5k on row machine at highest resistance 23:30. I didn't realize you could change the resistance on it until today. Also, can anyone tell my why my left leg falls asleep after about 15 minutes of rowing?"

1) in order to increase RESISTANCE, pull harder
2) that's NOT resistance, it's called the Damper setting and has little to do with actual resistance. Imagine 1 as if you were rowing in no boat at all and 10 as if you were trying to row in one of those huge ass boats in Central Park.

A good rule of thumb for most people is to set your damper based on weight:

250lbs - 6-7
200lbs - 5-6
175lbs - 4-6
150lbs - 3-4
125lbs - 2-3

3)you probably have tight hamstrings/improperly set yourself up on the rower

------------------------------------------------------------------------------

today

Mobility
Front Squat 3RM

conditioning (2 parts)

A
work up to heaviest deadlift - 6 minute time limit
worked up to 365

immediately after..

B
25 Burpees
100ft walking lunges

5 rounds
15 shoulder to overhead, (30lb Dumbbells)
100ft farmers walk

25 burpees

500m row (damper on 5)
0.5 mile run

22m 11s (including the 6min. for deadlift)

[Edited on April 26, 2010 at 3:30 PM. Reason : my workout]

4/26/2010 3:26:33 PM

basketball

4/26/2010 3:42:41 PM

10 miler yesterday am

3 miles this am as a recovery run

squash tomorrow am

4/26/2010 3:45:41 PM

ran 7.5 miles in 59 minutes. legs are going to be sore tomorrow.

4/26/2010 8:53:53 PM

Quote :

"Probably going to run 5 tonight before kickball."

4/26/2010 9:53:51 PM

35 min of cardio
15 min of wakesurfing

My legs are jello

4/26/2010 9:56:57 PM

what flavor yo?

4/26/2010 10:08:16 PM

Sunscreen-flavored

4/26/2010 10:11:11 PM

white grape > sunscreen

4/26/2010 10:16:00 PM

moved about 5 tons of paver stones off of a box truck into the garage at lunch, did a chest/shoulder workout after work, and followed that up with setting about an 1/8th of the stones in my patio area. Between all that and using a tamper to level the ground, my shoulders are exhausted.

I'm dreading setting the rest of these stones at the pace I'm going.

4/26/2010 10:23:56 PM

Biked 10 miles & attempted some ab workouts... not a good look.

4/27/2010 12:54:08 AM

managed to get up early for a lifting session. hoping to run tonight since i'll be in California the next 5 days and probably will be spotty in my workouts.

4/27/2010 8:18:20 AM

Just finished what I feel is the best chest/shoulders day that I've had... can't wait to feel the soreness tomorrow!

[Edited on April 27, 2010 at 8:58 AM. Reason : going to run Lake Johnson here in a bit too after doing the lawn...]

4/27/2010 8:58:15 AM

Quote :

"going to run Lake Johnson here in a bit too after doing the lawn...]"

wait until like 3:30pm and i'll go with you!

4/27/2010 10:42:28 AM

last night, i was late to practice

100 full body rotation free

6x50 from blocks fast breakouts and turns (we did them relay start continuous) (i did free, free, breast, free, free, back)

4x 100 broken (50, 5 seconds rest, 50) then 100 easy (turns out to be a 800 total) we did the 50's on a :35 pace + 5 sec = :40 sec

cool down 150 free 50 kick/scullkick/elementary back/reverse free

4/27/2010 10:57:43 AM

porcha you feeling better baby?

4/27/2010 12:46:50 PM

Sore from yesterday...

Weighted Chin-ups
+45x5/5/5/6

30-25-20
KB Swing, 24kg
Sit-ups
6m 17s

5 Rounds:
20 Squats
15 Pull-Ups
10 Push-Ups
8m 57s

4/27/2010 12:48:44 PM