Quote:
Originally Posted by COCKBOAT
I'm going to go with the default S&F answer of more strength rather than cardio. But also:
As long as you can do this, I would suggest not to change a thing.
What does your strength regimen look like right now?
well I did a weights work out today, with the intention of doing cardio afterwards, but to be honest guys it wasnt happening. I just had no strength left to even get on a bike, never mind grind it our for 30 mins, and then the cross trainer..
Feeling dissapointed in myself, but I suppose i have to remember im still fairly new to this, and my current weights, then cardio on the off day seems to be working...Maybe its not optimal but for now it will have to do..!!
On the lifting thing, im doing the sissy thing and just going on various machines at the moment. Yes I need to do compound exercises, yes I have starting strength and I have read about a third, but untill I have a coach that can spot my form Im going to stick to what I know, as i dont want to risk and injury and pile the weight back on.. (have asked 1 trainer at the gym, but she kept agreeing with me, so didnt exactly have faith)
Which at the moment is my biggest fear...I dont want to go back to being that lazy lump of ****.. This is a turning point for me...
Heres what im doing at the moment , dont be too harsh! Everything is in kilos, and sorry if i dont have the name in english, all the machines are labelled in German, so im going with what I know
leg extension 115 kg 3sets 8 reps (last 2 reps are near misses of 3rd set)
glutes (machine where you put a foot on a bar and push behind you) 90 3 8
leg press 205 3 8
another leg machine where you put you machine on a bar, and bring it towards your backside 115 3 8 (last 2 reps are near misses of 3rd set)
tricep extension 115 3 8
dual pulley pull down 48.5 3 8 (last 4 reps are near misses of 3rd set)
bicep curl 50 3 4
seated row 87 3 8
shoulder press 62.5 43 4
bench press 75 3 8
So what I have been doing up to now, is i started at a weight i could manage 3 sets in, with me struggling on the last few reps of the last set, and then roughly every 4-5 weeks, i would increase the weight... This is what happened about 2 weeks ago, that why some of the reps vary between machines/ exercises. So basically when i can do 3 sets of 8 on every machine, i increase the weight.
Got a taster sample of some pure whey, which i can mix with water instead of milk, should reduce some of the calories weekly, not alot but every one counts. I thought the gym was giving it to me for free to try, but realised it was from one of the young assistants own stash, and he came in to work just to give me it..Sound fella!
Food for the day..
50g oats 50 ml water, 50 ml milk squirt of sweetner
300g roasted veg with 40g low fat fetta cheese
300g cooked chicken 2 table spoons of bavarian mustard
350 ml pure whey with water