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:
35 minutes SS
412 Cals burned
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!