wozza2k's pursuit of vanity

Wow cardio is not loved here.

Basically thinking of adding a couple of 5k runs a week into the schuedule in between lifting days to basically get the heart healthy. I feel sometimes in the gym I struggle with my lifts more than others because I am generally unfit therefore it takes me longer than most to catch my breath between sets.

Bear in mind I was the kid at school that skipped PE since year 9 and only started doing anything health wise last year, add in asthma..

Also there is a Mens Health 10k thing a few of us are thinking of doing in Nov so better to be prepared I guess?

Feedback on the matter is appreciated.
 
wozza2k said:
Wow cardio is not loved here.

Basically thinking of adding a couple of 5k runs a week into the schuedule in between lifting days to basically get the heart healthy. I feel sometimes in the gym I struggle with my lifts more than others because I am generally unfit therefore it takes me longer than most to catch my breath between sets.

Bear in mind I was the kid at school that skipped PE since year 9 and only started doing anything health wise last year, add in asthma..

Also there is a Mens Health 10k thing a few of us are thinking of doing in Nov so better to be prepared I guess?

Feedback on the matter is appreciated.
Click to expand...

Ignore everything in Men's Health for a start. ;)

Second, your ticker is important, but believe it or not you get what you need from your workouts. Fitness IS NOT about how far you can run or how many stairs you can climb.

If you feel you need more cardio (for cardio's sake), do some intervals on a 5:1 ratio (30sec fast, 2m 30secs recovery jog). or something like that.

If you're dead set on doing the 10k, build yourself up to it.

The reason cardio is not particularly liked on this forum is because most people on here are strength/sized oriented, and cardio just wastes energy for more important things. Like bicep curls.

Don't get me wrong - if you're playing sports (football/whatever) then interval/sprint training is critical. Or if you're a triathlete, then the balance is skewed the other way (structured cardio with resistance training to support it), but cardio for cardio's sake is both overrated and (more often than not) a waste of time. :)
 
I guess it's because I have friends who all have different specialities in different sports, IE some are long distance cardio bunnies, others are strength/body builders and I am trying to compete with both which in effect is canceling each other out.

Would a 5k jog once a week be that detrimental to gains as such?

Also thinking of adding Farmers Walk with DB to end of SL program to help sort out posture along with the gains it brings, good idea?
 
wozza2k said:
I guess it's because I have friends who all have different specialities in different sports, IE some are long distance cardio bunnies, others are strength/body builders and I am trying to compete with both which in effect is canceling each other out.
Click to expand...

It IS possible, but it takes a loooooooooooooong time and you have to be very focussed on the routine.

The key question is... what do YOU want to be?

wozza2k said:
Would a 5k jog once a week be that detrimental to gains as such?
Click to expand...

Not really, but make sure you're doing it right, i.e. making sure you're pushing hard, and then eating to deal with any glycogen depletion that would impact upon your proper (;) ) training. Iron doesn't lie, but it's easy to fool yourself with cardio.

wozza2k said:
Also thinking of adding Farmers Walk with DB to end of SL program to help sort out posture along with the gains it brings, good idea?
Click to expand...

Awesome exercise, but make sure you're getting the weight right. :)
 
Had to share the rack for squats and in addition had wait for the bar for OHP so did a couple of walks in-between things and hell my forearm was pumped!

Maybe an excuse but the fact I have to wait/share equipment so much means I don't get much more than a minute of rest between sets which maybe impacting my lifts as I don't catch my breath, meh hopefully will be better when I change gyms next month

Squats
50kg 5
60kg 3 5 5
70kg 5 x 5

Farmer's Walk
22kg
24kg
26kg
28kg 5

OHP
20kg 10
30kg 5
35kg 4 4 3 3 4

DL
60kg 5
80kg 5 5
85kg 3 4
 
Squats went well today, had to do pull ups before bench due to the bench being in use.
Think back is what's holding back my bench at the moment so will switch the pull ups to wide grip to target that area and this improvement.

Squats
60kg 5
70kg 5
75kg 5 x 5

Pull
8 5 6

Bench
40kg 5
50kg 5
60kg 4, 4, 4, 4, 4

Walk
26kg
28kg x 3
30kg

Row
40 5
45 5 x 5

Reverse Crunches
 
No squat rack at the gym I went to today and since I was in a rush for time I jumped straight into OHP. I originally thought I managed 5 x 5 at 35kg but it turns out I picked up 1.25kg plates instead of 2.5kg (my normal gym dont offer 1.25kg plates) which explains why it was so much easier.

OHP
30kg 10
32.5kg 5 x 5

DL
70kg 5
80kg 5
85kg 5
87.5kg 5 5

Farmers Walk
26kg
28kg
26kg
26kg

Pull Ups
5 5 5

Reverse crunches
 
Fire 'drill' at 4:30 meant I am not going back to the office meaning I can get into the gym earlier which was hugely beneficial as it was empty so no waiting around for equipment.

Squats was interesting, felt tight as warming up and thought I wasn't going to be able to push pass 70kg but thought I slap it up to 75kg to see and made progress there.

Bench was similar story, was pressing 50kg and thought no way am I pushing out 60kg but managed a good bunch of sets in the end.



Squat
60kg 3 5 5 3
70kg 5
75kg 5 5 3 5 5

Bench
50kg 10
60kg 5 5 5 5 4

Row
40kg 8
50kg 5 x 5

Farmers Walk
26kg
26kg
28kg
28kg
28kg

Reverse Crunches
 
Smashed home squats and OHP today so happy with that. DL was a different story as I felt as though I never got into position properly, worked out at a different gym today so couldn't seem to set up properly (almost as though the flooring difference threw me off).

Oh the weird cable pull down at the end, yea suns out guns out etc

Squat
60kg 3 5
70kg 5
75kg 5 x 5

OHp
25kg 8
35kg 5 x 5

DL
70kg lots
80kg 5
90kg 4 3 3

Reverse crunch

Pull
7 5 5 5 And more

Cable Pulldown
Lots
 
Right seeking critique now if anyone is looking at this... Not sure whether the 'warmup' sets to working sets are taking away from me hitting my figures.

Also not brilliantly sure whether I have got my food intake set up right, currently on 2400 calories a day which consists of 30% Protein 30% Fats 40% Carbs, fats are good fats such as nuts and avocados.

Squat
60kg 5
70kg 5
77.5kg 5 5 4 4 4

Row
35kg 10
40kg 5 5
45kg 5 5 4

Pull Ups

Bench
50kg 10
55kg 5 x 5

Reverse crunches
 
Yes, you are doing to much work within a small percentage of your work sets. If your aim is to get reps and sets on a certain weight, then this will cause problems.

Animal fats are good fats too.
 
Squat
60kg 8
77.5kg 5 x 5

Ohp
30kg 8
37.5kg 5 5 5 5 4

DL
60kg 5 5
80kg 3 3 3

Pull
8

Wide pull
4 4 4

Cable Pulldown

Reverse Crunches
 
Last edited:
icecold said:
Yes, you are doing to much work within a small percentage of your work sets. If your aim is to get reps and sets on a certain weight, then this will cause problems.

Animal fats are good fats too.
Click to expand...

Thanks for this I've taken on board what you've said and adjusted the warm up sets as you may see.

Re animal fats, I don't purposely cut if skin to meats nor do I opt for leanest cuts of meat (eg I pick sirloin over fillet steak, and chicken thighs over breasts) this should be sufficient as such right?
 
wozza2k said:
Thanks for this I've taken on board what you've said and adjusted the warm up sets as you may see.

Re animal fats, I don't purposely cut if skin to meats nor do I opt for leanest cuts of meat (eg I pick sirloin over fillet steak, and chicken thighs over breasts) this should be sufficient as such right?
Click to expand...

The idea isn't to stuff your face with lard, but just to bear in mind that full fat milk, butter, eggs, bacon, marbled beef and skin-on poultry won't be any worse than vegetable fats.

There is some new reasoning around animal fats (butter, for instance) that suggest they're actually better for you and even beneficial compared to other fats... So...
 
Weighed in at 79.5kg and did one of those eletric pulse BF measures which put me at 22.6% body fat (not that I trust it) so I am on target weight wise anyway. Going to trying and gain to 85kg then think about cutting then.

Squat
60kg 10
80kg 5 x 5

OHP
20kg 10
35kg 5 x 5

DL
70kg 3 3 3 3
80kg 3 x 3
85kg 3 x 3

Reverse Crunches
 
Tonight session was hugely frustrating, just didn't click with the DL tonight and I think my back might have gone funny although there isn't pain as such. I kept looking in the side mirror to check my back but I can't seem to pin shoulder back and kept my chest up then pull. Going to drop the weight and review form video to perfect this.

Squat
60kg 5 5
82.5kg 5 x 5

OHP
25kg 10
37.5kg 5 5 5 4 4

DL
60kg 3 3 3
80kg 3
60kg

DB shoulder
16kg 3x5

Battle Ropes
 
You must log in or register to reply here.
Back
Top Bottom