I'm still doing the same old crap despite thinking about changing routines every week. I did one set to failure. Today was chest and bicep.
Dumbbell flat bench 1 x 8 80lbs (all the way down with a slow cadence)
Incline dumbbell bench 1 x 10 70lbs (all the way down again with a slow cadence)
Flat fly 1 x 14 45lbs
Pulley cross over flies 1 x 17 50lbs
Dumbbell alternate curl 1 x 11 45lbs
machine preacher curl 1 x 12
Pulley curl with a straight bar 1 x 15
Concentration dumbbell curl seated 1 x 12
wrist curls 1 x 27 95lbs
reverse grip pulley curls 1 x 13
Place forearm on a horizontal surface with a dumbbell for wrist extensions 1 x 16
Ab wheel roll out 1 x 27
Ab crunch machine 1 x 23 160lbs
Ran on the treadmill relatively slow for three miles after lifting. Also used a quarter mile for a warm up and a quarter mile for a cool down for a 3.5 mile total. Running really slow. My Achilles feels great but I don't want to get back into running too quickly and re injure it. One guy was on the treadmill running really fast for an hour. I had to tell him it was impressive. He said he was training for a marathon and this was his easy day. What?
I like to train for both lifting and cardio. A strong motor without a gas tank is a waste. The same the other way around.
Cardio does so many health benefits.
1. Creates more red blood cells for oxygen.
2. Your resting heart rate decreases showing the heart muscle is stronger and more efficient.
3. It decreases subcutaneous fat levels
4. Decreases visceral fat levels especially around the liver that can lead to metabolic diseases
5. Increases HDL
6. Lowers blood sugar levels
7. Lower blood fat levels in the form of triglycerides.
8. It can lower cholesterol
9. It can lowers high blood pressure
10. It improves mood which many runners can attest.
11. It gives you a bigger gas tank and that's the reason so many boxers, wrestlers and MMA guys put their time on the road.
12. Load bearing cardio like running builds stronger bones.
13. It increase capillaries around the heart that can be the difference between life an death during a heart attack.
14. I could type more but I'm fast approaching the reason I stopped my training log. Just not enough time in a day to keep this log up that no one reads anyway.
A lot of incredible press and first page google look ups have centered on an article first published in the NY Times. It has been circulating incredible with people who don't do cardio. The premise of the article was that cardio has no impact on weight loss. It was and is a junk science article. You don't even need scientific proof but just use empirical proof to know that the conclusions found isn't true. The scientific proof is there too. Take a person that doesn't do cardio and have them run three miles a day 6 days a week for a couple of weeks and the fat loss will be dramatic. To lose fat you need less calories in. You have to use more calories physically. You have to hype your metabolism through exertion. The body adapts to the stress presented. Exercise isn't a cure all for health nor a panacea. It has kept more people alive by far than it has killed.
