Hey, Jaim--nice workout! I have always been told that weights should always go before cardio--what's your strategy for the opposite?
Jaim91 and Calcium: Because girlz do it better...and harder.
- Thread starter jaim91
- Start date
Good question hun:
After talking and thinking and thinking and talking, I have come to the realization that my muscles don't know how much I'm lifting. They just understand tension, contraction, squeezing, etc. Soooo....instead of using a super heavy weight (which I've been doing) and having my HR = 130 - 160, and then being deadtired for cardio afterwards (Heart rate = 110-130)...I am doing cardio PRE workout so that I'm not tired for it (HR = 130-160) and then training with the lighter weights and going for maximal tension/contractionn (HR = 130-160).
Does that make sense?
So this way, I get maximum energy expenditure (and calorie burn) because neither my weights, nor my cardio is suffering. I don't have to drop the weights, nor do I have to decrease cardio intensity.
You will have FATIGUED the energy stores, but not zapped them. If you're not pushing at much weight, but you're tired, your heart rate will still most likely get into that high range because the weight will still feel like a lot. Remember, it's about the tension and contraction, not the weight.
I'm not quite sure I agree with you here. Lifting maximal weights will give you max contractions. Plus, w/lifting w/intensity (true meaning of the word), that silly lil' GTO gets a bit more disinhibited. And while contracting and tension are important for muscle growth, the stronger a muscle is, the more potential for hypertrophy a muscle has.
When are you going to be changing your workout? I want to run a semi-experiment with you.
Jaime - I'm 5'6''....ok maybe I'll bite the bullet and put some pics up. Or maybe I'll just wussy out and only send them to you 
Or maybe I'll only partially wussy out and post pics fully clothed.
I'm not so sure about the cardio before weights thing either but maybe you know when you feel the strongest? Sometimes I'm surprised to find out what makes me lift heavy and at times it goes against conventional reasoning. So whose really to say?
Evo - As I said in my post the last time I was able to do a chinup or pullup was like a year ago. The most I could do at the time as two! I can try again maybe monday to pull my huge body up on the pole (lol) but last time I tried I failed. Remember 150 pounds (my weight) is quite different from 100 pounds.
Or maybe I'll only partially wussy out and post pics fully clothed. I'm not so sure about the cardio before weights thing either but maybe you know when you feel the strongest? Sometimes I'm surprised to find out what makes me lift heavy and at times it goes against conventional reasoning. So whose really to say?
Evo - As I said in my post the last time I was able to do a chinup or pullup was like a year ago. The most I could do at the time as two! I can try again maybe monday to pull my huge body up on the pole (lol) but last time I tried I failed. Remember 150 pounds (my weight) is quite different from 100 pounds.
On the cardio & lifting, I never thought cardio really affected my lifting that much until I was working on sets to failure and threw in cardio the morning before one of the lifting workouts. At the time I was doing upper body workouts in the evening. I had been benching at 6 sets of 6 reps and the last 2 or 3 sets usually going to failure before I hit 6. Each week I made progress. One week I had the day off and went on a 40 mile bike ride in the morning. That evening my bench dropped back to what I had done 2 weeks prior.
Yeah, that's pretty much been my experience with cardio before weights as well.
Thirded. Majorly.
If I drain my tanks before the battle, I may as well have stayed home. Dunno how you do it.
Day 4 - Week 8
Legs - Tree Trunks
Squats
10 SETS X 10 REPS @ 100lbs
SLDLs
3 SETS X 10 REPS @ 105lbs
Leg Press
4 SETS X 10 REPS @ 175
1 SET X 10 REPS @ 182.5
Leg Extension
3 SETS x 12 @ 120
Seated Leg curl
3 SETS X 12 @ 80
Glute raise machine
3 SETS X 12 @ 50
Seated calf raise
3 SETS X 15 @ 50
Preworkout cardio = 45 min on the elliptical
I hear what you're saying about the GTO. But if I can make 95lbs on bench feel like 135 because I've pre-exhausted myself with cardio, then I don't see why hypertrophy (or at least equivalent energy expenditure) can't occur.
I'll probably be changing my routine in 13 weeks (after the comp is done). My body responds body (when trying to lose fat) when I do high volume. So Ima keep it like this a little longer.
I'm holding you to this (semi)promise, lol.
It's not really 'draining my tanks' hun. Because I'm exerting as much effort as I normally would, but using a lower weight. The goal at this stage is MAXIMAL calorie burn. So if I can put in 100% effort into cardio THEN 100% effort into weights, I'd rather do that then 100% effort into weights THEN 75% effort into cardio (because I'm so pooped)
Legs - Tree Trunks
Squats
10 SETS X 10 REPS @ 100lbs
SLDLs
3 SETS X 10 REPS @ 105lbs
Leg Press
4 SETS X 10 REPS @ 175
1 SET X 10 REPS @ 182.5
Leg Extension
3 SETS x 12 @ 120
Seated Leg curl
3 SETS X 12 @ 80
Glute raise machine
3 SETS X 12 @ 50
Seated calf raise
3 SETS X 15 @ 50
Preworkout cardio = 45 min on the elliptical
I hear what you're saying about the GTO. But if I can make 95lbs on bench feel like 135 because I've pre-exhausted myself with cardio, then I don't see why hypertrophy (or at least equivalent energy expenditure) can't occur.
I'll probably be changing my routine in 13 weeks (after the comp is done). My body responds body (when trying to lose fat) when I do high volume. So Ima keep it like this a little longer.
Jaime - I'm 5'6''....ok maybe I'll bite the bullet and put some pics up. Or maybe I'll just wussy out and only send them to you
I'm holding you to this (semi)promise, lol.
If I drain my tanks before the battle, I may as well have stayed home. Dunno how you do it.
It's not really 'draining my tanks' hun. Because I'm exerting as much effort as I normally would, but using a lower weight. The goal at this stage is MAXIMAL calorie burn. So if I can put in 100% effort into cardio THEN 100% effort into weights, I'd rather do that then 100% effort into weights THEN 75% effort into cardio (because I'm so pooped)
I said my tanks. We are not the same person, as kinky as that would be, both being in the same clothes and everything...
... Anyway, I'm not telling you what to do, just sayin' it wouldn't work for me I don't think. I've actually been experimenting with that, sorta, with the run before the training, and afaict, it just hurts my primary movement, which I most certainly don't want.
Whatever floats your boat. Besides, I don't know anything about competing in bodybuilding. Not really my scene. I'm aiming more for mma psycho.
- I've been training this way for 4 (out of 8) weeks, so far
- I have been seriously weight training for 2 years (but only half-assing it since I was 13, so 7 years)
Oh...so you were making this journal about YOU...I see
*that was a joke*
Oh...so you were making this journal about YOU...I see
What do you mean, "making"?
Prove you exist.
Hey, so, when you say you want to do running and such, you mean after the contest? As I said, I don't know anything, but I sort of suspect a bb trainer would take serious issue to your even thinking about it.
However....
Another post midnight workout:
Squats- 8 reps at 67.5 pounds for 5 sets
Bulgarian split DL - 9 reps at 32.5 pounds for 5 sets
Split good morning - 8 reps at 25 pounds for 5 sets
Woodchop - 20 reps at 35 pounds for 3 sets
The DL and the good mornings are super setted.
So yeah I know. Really low numbers but as I said before my squat and good mornings will probably never be great cause of my mobility issues. I feel like I can do a lot more weight but then it decreases my mobility more and just want to move in a more complete fashion. The only leg exercise that I can finally push myself on are lunges. I do feel worn out after doing those and i'm very proud of myself because when I first started doing lunges (over a year ago) I couldn't even do one with my right knee. My right knee was that bad! I didn't think I would ever be able to do it with weight but here I am. And you know what? My knees have steadily improved with my reps
Squats- 8 reps at 67.5 pounds for 5 sets
Bulgarian split DL - 9 reps at 32.5 pounds for 5 sets
Split good morning - 8 reps at 25 pounds for 5 sets
Woodchop - 20 reps at 35 pounds for 3 sets
The DL and the good mornings are super setted.
So yeah I know. Really low numbers but as I said before my squat and good mornings will probably never be great cause of my mobility issues. I feel like I can do a lot more weight but then it decreases my mobility more and just want to move in a more complete fashion. The only leg exercise that I can finally push myself on are lunges. I do feel worn out after doing those and i'm very proud of myself because when I first started doing lunges (over a year ago) I couldn't even do one with my right knee. My right knee was that bad! I didn't think I would ever be able to do it with weight but here I am. And you know what? My knees have steadily improved with my reps
What do you mean?
Yesterday's workout
This whole scenario is getting comical; I had no people at my Spin class today. Maybe it's because of the summer, the heat, the lack of adequate space (they closed the fitness centre down..) - Or maybe it's just me; who knows? Oh well. i got the whole Spin studio to myself to practice some new moves.
I worked for a couple hours this evening, then went to go visit my siblings.
I'm doing a demo tomorrow, then have a client in the mid-afternoon, then maybe playing bball with the boyfriend after.
I'll post pics NEXT week. Then it will have been 4 weeks since the last set I posted here.
Day 5 - Week 8
Shoulders - Boulders
Tri-set: Dumbell press + Dumbell lateral raise + Lying on bench rear lat raise
30 x 12 + 12 x 12 + 12 x 12
30 x 12 + 12 x 12 + 12 x 12
30 x 12 + 12 x 12 + 12 x 12
30 x 12 + 12 x 12 + 12 x 12
Tri-set: Arnold Press + Plate raise + Lying incline laterals
15 x 12 + 10 x 12 + 12 x 10
15 x 12 + 25 x 12 + 12 x 10
15 x 12 + 25 x 12 + 12 x 10
15 x 12 + 25 x 12 + 12 x 25
Tri-set: Machine straight bar front raises + Reverse pec deck + Barbell Shrugs
40 x 12 + 75 x 12 + 140 x 12
40 x 12 + 75 x 12 + 140 x 12
30 x 12 + 62.5 x 12 + 140 x 12
30 x 12 + 62.5 x 12 + 140 x 12
Pre workout cardio: 45 Spinning
CALCIUM: I'm glad your knees are steadying and getting stronger Nicole. Mobility = Life. The lower weights are short term pain for long term gain, so don't get down on yourself
P.S. Why do you workout after midnight??
This whole scenario is getting comical; I had no people at my Spin class today. Maybe it's because of the summer, the heat, the lack of adequate space (they closed the fitness centre down..) - Or maybe it's just me; who knows? Oh well. i got the whole Spin studio to myself to practice some new moves.
I worked for a couple hours this evening, then went to go visit my siblings.
I'm doing a demo tomorrow, then have a client in the mid-afternoon, then maybe playing bball with the boyfriend after.
I'll post pics NEXT week. Then it will have been 4 weeks since the last set I posted here.
Day 5 - Week 8
Shoulders - Boulders
Tri-set: Dumbell press + Dumbell lateral raise + Lying on bench rear lat raise
30 x 12 + 12 x 12 + 12 x 12
30 x 12 + 12 x 12 + 12 x 12
30 x 12 + 12 x 12 + 12 x 12
30 x 12 + 12 x 12 + 12 x 12
Tri-set: Arnold Press + Plate raise + Lying incline laterals
15 x 12 + 10 x 12 + 12 x 10
15 x 12 + 25 x 12 + 12 x 10
15 x 12 + 25 x 12 + 12 x 10
15 x 12 + 25 x 12 + 12 x 25
Tri-set: Machine straight bar front raises + Reverse pec deck + Barbell Shrugs
40 x 12 + 75 x 12 + 140 x 12
40 x 12 + 75 x 12 + 140 x 12
30 x 12 + 62.5 x 12 + 140 x 12
30 x 12 + 62.5 x 12 + 140 x 12
Pre workout cardio: 45 Spinning
CALCIUM: I'm glad your knees are steadying and getting stronger Nicole. Mobility = Life. The lower weights are short term pain for long term gain, so don't get down on yourself
P.S. Why do you workout after midnight??
Nicole first
Stingo - I do yoga from time to time.
Jaime - Sometimes I can't sleep or sometimes I took a nap during the day and am not that tired
I've been training a loooooong time hun, and have competed 8 times already. You will get to where you want soon enough. I'm here for encouragement!
Pics in good time my friend...