Alteration to my program

phoenix05 · 10-26-2009, 04:44 PM

It's that time of the year again where i start to look at getting fit for my sport! I'm not quite down to the weight i wanted to be, but i have two or three weeks left to get as close as possible.

The problem now is how to add in my cardio work. Right now I'm doing 3 days a week weights to maintain as much muscle as i can while i am cutting. Now i really want to be training 3 days a week for fitness. I'm not sure that i can do 3 days each of weights and cardio so I'm trying to see what my options are now.

I still want to cut up a little more. Maybe another 10-15 pounds before my season starts. So the aim now is to lose that, and also increase my fitness as much as possible.

This is what I'm doing right now:

3 days a week, reps 6-10, 3 sets, and rest for 60-90 secs

Day 1:
Bench press
Dips
Incline Bench Press
Shoulder press
deadlift
dumbbell pullover
tricep pushdown

Day 2:
rest

Day 3:
Close grip chin up
Lat pull down
Shrugs
Cable seated row
Lat Raise
Dumbbell curl

Day 4:
Cardio

Day 5:
Squat
Step Ups
Leg curl
leg press
Lunges

Day 6:
Rest

Day 7:
rest

I would like to start doing my fitness work on day 2, 4 and either 6 or 7. There is no way i think i can maintain doing that AND three days a week weights.

So is there a way i can get a lifting program to fit into two days a week to allow me to do my fitness work? I'm aiming for around 500-700 calorie deficit each day, but I'm thinking with cardio work so heavy, i might drop that to around 200-500 now. Is that the best way to gain more fitness?

Any advice on this next part of my program would be great!

Thanks!

ItsAParadox · 10-26-2009, 05:26 PM

Can't you do cardio after your workout? That's what most people do, unless your competing (bodybuilding) you can do your cardio after the workout and still end up fine. IMHO I don;t think you need an entire day only for cardio since even bodybuilders do like 2h30 pre-comp and still end up doing workouts.

Triple Threat · 10-26-2009, 07:39 PM

Full body workout
Cardio
Rest
Full body workout
Cardio
Cardio
Rest

phoenix05 · 10-26-2009, 08:09 PM

Quote:

Originally Posted by ItsAParadox

Can't you do cardio after your workout? That's what most people do, unless your competing (bodybuilding) you can do your cardio after the workout and still end up fine. IMHO I don;t think you need an entire day only for cardio since even bodybuilders do like 2h30 pre-comp and still end up doing workouts.

I understand what you're saying here and I'd love to but it just won't work like that. I wouldn't have the time to do them all in one go. Also with the intensity of the cardio workouts i wouldn't like to be doing them after or before weights.

phoenix05 · 10-26-2009, 08:24 PM

Quote:

Originally Posted by Triple Threat

Full body workout
Cardio
Rest
Full body workout
Cardio
Cardio
Rest

I guess that's what I'm thinking as well. Now I'm really just trying to figure out what to include on those two workouts.

This is what I'm thinking so far:

Squat
Deadlift

Chin up
Shoulder Press

Seated Cable row
Bench Press

Crunches

Am i missing anything? Or would you change that? Is two times a week enough to maintain muscle mass?

10-26-2009, 04:44 PM	#1
phoenix05 Registered User Join Date: Sep 2005 Posts: 44	Alteration to my program It's that time of the year again where i start to look at getting fit for my sport! I'm not quite down to the weight i wanted to be, but i have two or three weeks left to get as close as possible. The problem now is how to add in my cardio work. Right now I'm doing 3 days a week weights to maintain as much muscle as i can while i am cutting. Now i really want to be training 3 days a week for fitness. I'm not sure that i can do 3 days each of weights and cardio so I'm trying to see what my options are now. I still want to cut up a little more. Maybe another 10-15 pounds before my season starts. So the aim now is to lose that, and also increase my fitness as much as possible. This is what I'm doing right now: 3 days a week, reps 6-10, 3 sets, and rest for 60-90 secs Day 1: Bench press Dips Incline Bench Press Shoulder press deadlift dumbbell pullover tricep pushdown Day 2: rest Day 3: Close grip chin up Lat pull down Shrugs Cable seated row Lat Raise Dumbbell curl Day 4: Cardio Day 5: Squat Step Ups Leg curl leg press Lunges Day 6: Rest Day 7: rest I would like to start doing my fitness work on day 2, 4 and either 6 or 7. There is no way i think i can maintain doing that AND three days a week weights. So is there a way i can get a lifting program to fit into two days a week to allow me to do my fitness work? I'm aiming for around 500-700 calorie deficit each day, but I'm thinking with cardio work so heavy, i might drop that to around 200-500 now. Is that the best way to gain more fitness? Any advice on this next part of my program would be great! Thanks!

10-26-2009, 05:26 PM	#2
ItsAParadox Registered User Join Date: Feb 2009 Location: Canada Posts: 59	Can't you do cardio after your workout? That's what most people do, unless your competing (bodybuilding) you can do your cardio after the workout and still end up fine. IMHO I don;t think you need an entire day only for cardio since even bodybuilders do like 2h30 pre-comp and still end up doing workouts. View my FitDay...

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

10-26-2009, 07:39 PM	#3
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Full body workout Cardio Rest Full body workout Cardio Cardio Rest