pectoralbob
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I've read about the pitfalls of cardio before resistance training. I started going to the gym regularly in June/July. The personal trainer there set out a pattern for me which is detailed below, and had cardio before weight training. After reading that this is wrong, I tried in the past few weeks to do weights first, but I find that when it comes to cardio I am too tired when I get to 7 mins or so on the treadmill. Is there any reason why the 'right' way isn't working for me?
I usually work out mid-afternoon, and tend to prepare for my workout by drinking lots of water through the day. I'm 22 years old, 5'8, weigh 146-150lbs and I eat healthy meals but also sweets/potato chips as snacks. I only drink water, and rarely drink alcohol.
My recommended regime by the personal trainer is this, and I do this each day I go to the gym (3-4 days per week) :
30 mins cardio :
1.) 5-7 mins bike ride (burn 60-70 cals)
2.) 10-15 mins run at 12 km per hour (burn around 200 cals)
3.) 5 minute row to warm muscles up for lifting
30-45 mins resistance :
1.) various free weights exercises. 12kg per arm.
2.) leg press machine at 107kg x 3 sets of 10 reps.
3.) machine weights (chest press, row etc...)
4.) leg curl machine 57kg x 3 sets of 10 reps.
5.) bench press 35kg and lat pulldown machine 60kg.
then warmdown with 5 mins of ab work, back extensions, and various stretches
is there any way you can see that I could optimise this workout?
cheers in advance
- european bob!
I usually work out mid-afternoon, and tend to prepare for my workout by drinking lots of water through the day. I'm 22 years old, 5'8, weigh 146-150lbs and I eat healthy meals but also sweets/potato chips as snacks. I only drink water, and rarely drink alcohol.
My recommended regime by the personal trainer is this, and I do this each day I go to the gym (3-4 days per week) :
30 mins cardio :
1.) 5-7 mins bike ride (burn 60-70 cals)
2.) 10-15 mins run at 12 km per hour (burn around 200 cals)
3.) 5 minute row to warm muscles up for lifting
30-45 mins resistance :
1.) various free weights exercises. 12kg per arm.
2.) leg press machine at 107kg x 3 sets of 10 reps.
3.) machine weights (chest press, row etc...)
4.) leg curl machine 57kg x 3 sets of 10 reps.
5.) bench press 35kg and lat pulldown machine 60kg.
then warmdown with 5 mins of ab work, back extensions, and various stretches
is there any way you can see that I could optimise this workout?
cheers in advance
- european bob!