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Old 06-04-2013, 08:57 AM   #4263
Hunterace
I'm quitting next week!
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Quote:
Originally Posted by Squatter View Post
CARDIO/ABWORK

My weight has plateaued for the last 3 weeks and has held steady at 212-213 lbs. It has become obvious that cardio is now necessary to create a small calorie deficit, as I do not want to cut food intake anymore. In order to accommodate cardio, I have to switch to early AM training. I do not want to lift 2X per week and do cardio 3X per week after work as that would mean missing dinner with my family every weeknight. I do not want to do the cardio on lifting days as well. I also never seem to have the energy to do ab & lower back work after my regular lifting. I realize that core work is really not an optional thing for me anymore as a stronger core will only help the big 3 lifts.

This all works out well because I also have not been sleeping well on nights that I have trained in the evening at home. This has been going on for at least 2 months now and I have had enough. Sleeping pills are on option of course, but I hate taking meds of any kind and will avoid at all costs if I can.

Finally, there is no sense in just getting up early to train 2X per week. It would screw up my body clock too much. So, if I am going to train early AM, I need to awaken early every weekday morning. This fits in well of course to do cardio then 3X per week.

Early AM to me means lifting by 4:30AM at the latest. This gives me 1.5 hrs to lift. I don't want to be rushed, especially if it's a heavy day. On cardio days, I will be on the Elliptical by 5:05 and do it for 40 minutes or so, and then do abs and/or lower back for 15-20 minutes. I have to be in the shower by 6:15 at the latest.

Lifting on Saturday & Sunday with the Crew is at 10:00AM, so I can "sleep in" until 8:00 to 8:30 if I want.

I have of course done this before and I was quite successful at it. It's all necessary if I want to achieve my goal to be one of the best conditioned, strongest, and bumpiest 50 year old's around.

So, here is how day 1 went:

Elliptical
35 minutes SS
3.8 Miles
412 Cals burned

GHR Situps
BW +10 X12 X3 Sets

Hanging leg Raise

BW X8 X3 Sets

Standing Cable Crunch SS Hyperextensions

50 X12 SS BW X10 for 3 sets

Bench Press Tuesday AM!
Great work Super Jim! Hope the plan works well for you, guess you'll be hitting the hay fairly early in the evenings to get enough rest! Working them abs, soon you'll be ripped ! Keep smashing Super Jim!!!
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