Yesterday was a PUSH day and I killed my triceps and pecs. I think I went to heavy on bench, still recoverying from shoulder, but I could not help myself. I have not been able to straight bar bench forever. I had to stop at 315 with my reps, felt pain coming back in my shoulder, but I tell you my good arm was JACKED UP. I think if both arms were 100% I would of pushed over a freaken house. When I was benching my left arm (good arm) did not have a single strain or weak feeling when pushing the weight. I wish I could gauage my strength increase in bench... damn injury...
lifts:
straight bar bench......................................5x5x315
reverse straight bar bench........................5x15x135 failure sets
tricep ext......................................................5x8x120
cable cross over (high,med, low).............5x10x80
one arm tricep ext.......................................5x10x60 or 80? most time to failure
one arm tricep cross over ext...................5x10x45
skull crushers.............................................3x10x120
sitted bench press.....................................3x10x220
dips..............................................................5xfailure
I ran after my workout (hurricane suggested) and that was freaken hard. I got 2 miles and I was done. My cafs were trying to cramp for the first 1/2 mile, but I pushed through it and it went away or just forgot about (not sure what came first). I love zoneing out when you run it makes the time fly by. I am hoping the GW starts to kick in. I am not sure if I like it yet, but maybe that is why I felt stronger than hell when I was lifting. I am liking Steve's push, pull, leg routine.
depends on what your focus is.I can tell you 100% that for me lifting after a long cardio session, my strength and stamina suffers, no what what im on.And thats not even going into the effects it has on muscle gain, which is awhole different subject that has differnt views
Cardio will probably suffer a bit if you do weight first also.I mean whatever way you cut it, the human body can only handle so much before fatigue starts to set in, no matter what way you cut it
The BEST and i mean BEST way to do it.If you want maxium intensity with both cardio and lifting, is to do them different days or atleast do a split routine, where the time is scattered.