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Old 04-24-2013, 04:37 AM   #16
>Ash<
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My Training Split

Hi Guys, ive been weight training around 2 years now, started upping my cardio ready for the TOT10mile in october

my training split O.P is as follows

week 1:
Monday: Chest - 3 mile cardio
Tuesday: Shoulders - traps
Wednesday: Back - 3 mile cardio
Thursday: off
Friday: leg session - 3 mile cardio
Saturday: Bicep/Tricep - 1 mile cardio
Sunday; Off

Week2:
Monday: light weight chest - 5 mile cardio
Tuesday: light weight shoulders - 5 mile cardio
Wednesday: off
Thursday: light weight back - 5 mile cardio
Friday: heavy legs session - 2 mile cardio
Saturday: Off
Sunday: Bicep/Tricep - 5 mile cardio

back to week 1

i find this way im hitting the goals i need to hit, my week 2 plan came in to upp my cardio intensity every other week and lowering the weight during week 2 so i dont burn out. alternating heavy and light workouts is meaning im not drained in everyday life and still training to a good level.
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Old 04-24-2013, 05:00 AM   #17
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Quote:
Originally Posted by >Ash< View Post
Hi Guys, ive been weight training around 2 years now, started upping my cardio ready for the TOT10mile in october

my training split O.P is as follows

week 1:
Monday: Chest - 3 mile cardio
Tuesday: Shoulders - traps
Wednesday: Back - 3 mile cardio
Thursday: off
Friday: leg session - 3 mile cardio
Saturday: Bicep/Tricep - 1 mile cardio
Sunday; Off

Week2:
Monday: light weight chest - 5 mile cardio
Tuesday: light weight shoulders - 5 mile cardio
Wednesday: off
Thursday: light weight back - 5 mile cardio
Friday: heavy legs session - 2 mile cardio
Saturday: Off
Sunday: Bicep/Tricep - 5 mile cardio

back to week 1

i find this way im hitting the goals i need to hit, my week 2 plan came in to upp my cardio intensity every other week and lowering the weight during week 2 so i dont burn out. alternating heavy and light workouts is meaning im not drained in everyday life and still training to a good level.
Impressive. I cant do running and legs the same day. In fact, i usually need a rest day before i start running again. Good luck with TOT. It sounds like a cool race.
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Old 04-24-2013, 05:36 AM   #18
>Ash<
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training split

Hi,

due to my prosthesis my leg training only consists of leg curls and leg press so my leg training isnt that intense thats why i do cardio on that day too.

at the moment leg press is 5 sets of 70kg for 12 reps.
leg curls is only 3 sets at 30kg for 10 reps.

so not that intense really so my cardio is unaffected on those days.
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Old 04-24-2013, 06:19 AM   #19
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Thats still pretty good. You do quite a bit higher volume than i do. All my lifts are 2-3 sets of 8 to 10. Keep it up.
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