My Training Schedule.. Needing more cardio...

[justhav2p]

As Of right now this is what my training is... last set of every excercise I do a drop set.
http://www.ironmagazineforums.com/diet-nutrition/150696-my-diet.html#post2601142
http://www.ironmagazineforums.com/anabolic-zone/150693-deca-tren-test-t3-cut-recomp.html

Monday - Chest, Shoulders, Traps

Chest- I switch up DB to BB every week 5x5
Incline
Flat
Decline Cable flyes

Shoulders 3 x 8
Shoulder Press
Upright Row

Traps 3x8
Shoulder Shrugs

Tuesday - Back 3x8
Cable Row
Dumbell Row
Lat pull down
Deadlifts
hyperextensions

Wed... Off

Thursday -Legs
Squats 5x5
calf raises 3x8
leg press
leg curl
keggles...

Friday Bi's Tri's
Wide Grip BB Curl
Narrow Grip BB Curl
Hammer Curls

Rope Pull Down
Skull Crushers
tricep kickbacks

Saturday Abs and Cardio

Sunday Cardio....

 

[justhav2p]

I am looking to incorporate a total of 4-5 days of Cardio instead of my two right now....

What if any can I cut back on in order to have energy for cardio....

 

[Jrluz14]

I would just continue with the two days of cardio. Maybe do some HIIT cardio one of those days. But this depends on afar you're looking to do. Are you bulking? Cutting?

 

[.V.]

If you do HIIT, something like sprint 8, tabata intervals on the bike, tabata sprints (guerilla cardio)... then all you will need is two days. Then simply walk a lot on your lifting days...and nothing needs to be cut back on lifting days.

Something I've never seen fail when done (and yes, I'm too lazy to do it).

Monday:
Squat, Bench, Row (all heavy) for 5x5

Tuesday: HIIT cardio

Wednesday: OHP, Dead, Squat (light 60% of Monday), Chin ... all but squat are heavy.

Thursday: HIIT cardio

Friday: Bench, Squat, Row (all medium 80% of Monday)

Monday and Friday dips are optional. Walk each lifting day for an hour, possibly two.

Yes, there are some who are very advanced, and extremely huge and to the point that something this simple will not work for any more... but these guys are very few and far between.

Another thing, if you are doing 5x5 right with a deloading period, and a time of "lighter" work because you've reached the end of progress and had to deload and reset to lighter weights... do it in rounds instead of sets/reps.

For example:
Monday... do 5 rounds of:
Squat x5
Bench x5
Row x5

That gets your lifting and cardio combined for a true "fitness workout"...builds muscle and makes the heart healthier too. This can go for probably 4 to 6 weeks before what is "heavy" becomes "impossible to lift" and you have to go back to regular sets/reps for another 4 to 6 weeks.

 

[D-Lats]

I dont think you are doing enough of anything bro. For example your tricep routine is dismal, if you are looking to transform your physique you have to focus on compound multi joint movements with heavy weights. What you are doing now resembles a womens toning routine.
For shoulders id add heavy seated side laterals. Barbell shoulder press all sets to failure followed by lighter weight higher rep db press. The shoulders are relatively small but can take alot of work.
Basically for recomp you want to be getting some cardio work from your lifting routine. Heartrate should be elevated and rest kept to a minimum. Also do cardio first thing in the morning before you eat with bcaas to sip while training. This should be done 4-5 days a week. Doesnt matter how much gear your on if you arent working hard it wont do shit.
Just my opinion though.

 

[justhav2p]

I actually needed that kick in the balls to get me re-focused...

It's ashame no one I knows has any interest in getting in shape... I am in a battle by myself and unfortunatly thought I was pushing my myself pretty hard...

Time to redo my training routine.... BRB