changing it up a bit
after much personal debate about the reasons for low level cardio versus higher intensity forms and maintaining LBM, i've decided to put my "big girl panties" on - as my girl would say - and switch it up a bit.
holding strong at 214 at the moment, down from 230 in 90 days, i've decided that a quicker "return on investment" is in order. i stand by my previous convos about how intensity and duration engage certain pathways, which in turn affect fuel sources and overall outcomes. i realize that this increase in intensity will sacrafice some LBM. the goal will be 200-205 in the next 6-8 weeks.
previous program was:
mon: chest, tris, and abs circuit (4-6 reps; abs 15-20)
tue: back, bis, low level cardio (4-6)
wed: legs, abs circuit (10-12 just looking for overal conditioning in this area)
thur: shoulders, low level cardion
fri: bis, tris, ab circuit
new program:
mon: chest, shoulders, tri, cardio - intervals
tue: back, bis, abs, cardio - low level
wed: legs, walking
thur: chest, shoulders, tri, cardio - intervals
fri: back, bi, abs, cardio - low level
(all sets will consist of 12-15 rep ranges)
note recovery between sets will be controlled by monitoring HR - target HR will be 115 bpm. every 3rd week, program will switch back to "previous program" for that week.
weight, blood pressure, and bf% will continue to be logged on a periodic basis.
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I really like your approach to working out. Most people dont put so much thought into it.
It's a science truly, and If you really want to maximize your time then you must try to switch it up now and again.
I suggest trying the stairmaster or an eliptical on the highest settings highest incline to failure, get back to your TGT HB then do it again. ten times a day prte workout.
Thats essentially what Rich Franklin does. Hes a freak
AnonVery true my man. And, baby steps...
you wont see me doing that right now though LOL
AnonI had to split the session in half today. As couldn't do intervals bc my damn soleus keeps cramping. Wound up doing low level but got my weights done right. Lighter weights, higher reps, and higher between set recovery HR. that HR creates more of a challenge than ppl give credit
After reading your write up on metabolic pathways, I decided to switch it up myself. Today I got my long run in, I slowed the run down to keep my heart at around 130 or so. It was definitely a good experience, got 13.5 miles in at 2:30, so it didn't take forever. I'm gonna keep an interval day or two per week to mix it up which I do on a spin bike but on other days, stick to low level cardio. I'll let you know how it works out in a month or so. Thanks for the info.
AnonNo problem bro. That's a helluva run!