Hey guys, I have been working out using the same routine for around 3 months now and thought it was time to shake it up. However, as you will shortly see I am at a quandry in regards how best to proceed in one area.
I have been doing a 5 day week - with cardio and weights on alternating days - and rotating weeks so that one week is cardio heavy and the next is weight heavy. Rest days are concurrent and scheduled for the days I am off work as well. Weights have been 3-4 sets at 7-10 reps, one exercise per upper body part, in a circuit with a 2-3 min rest between.
Cardio started as a walk through my very hilly neighborhood, progressed to a little light jogging with lots of walking, to a point where I still had walking intervals but the jogging workload was higher, so I interjected some light sprints into a session last week. I walked 5 minutes, jogged another 10-15, then did 5 20ish second sprints with a 2:30 walking cooldown, followed by another 15 minutes or so jogging home.
I did a non-sprint cardio session my next cardio day, and then yesterday I tried some light sprints again. My hammies are in agony when I try though and they force me stop earlier than anything else. I managed 2 at 20 seconds and one at 7 and then limped a jog home.
To make it more complicated I had planned on shifting weights to a 5x5 with squats, a press, and deads. Now I'm thinking I don't want to do heavy quad work two days running, so do I totally drop the sprints for squats? Try to get some of both? I read to many squat days in a week was bad already, so I'm not sure what the optimal route here would be.
I am concerned primarily with weight loss and overall fitness. I had added sprints solely to get some anaerobic energy pathway work in addition to the aerobic.
If stats matter at all I am 33, 5'9", 299 pounds, male.
I have been doing a 5 day week - with cardio and weights on alternating days - and rotating weeks so that one week is cardio heavy and the next is weight heavy. Rest days are concurrent and scheduled for the days I am off work as well. Weights have been 3-4 sets at 7-10 reps, one exercise per upper body part, in a circuit with a 2-3 min rest between.
Cardio started as a walk through my very hilly neighborhood, progressed to a little light jogging with lots of walking, to a point where I still had walking intervals but the jogging workload was higher, so I interjected some light sprints into a session last week. I walked 5 minutes, jogged another 10-15, then did 5 20ish second sprints with a 2:30 walking cooldown, followed by another 15 minutes or so jogging home.
I did a non-sprint cardio session my next cardio day, and then yesterday I tried some light sprints again. My hammies are in agony when I try though and they force me stop earlier than anything else. I managed 2 at 20 seconds and one at 7 and then limped a jog home.
To make it more complicated I had planned on shifting weights to a 5x5 with squats, a press, and deads. Now I'm thinking I don't want to do heavy quad work two days running, so do I totally drop the sprints for squats? Try to get some of both? I read to many squat days in a week was bad already, so I'm not sure what the optimal route here would be.
I am concerned primarily with weight loss and overall fitness. I had added sprints solely to get some anaerobic energy pathway work in addition to the aerobic.
If stats matter at all I am 33, 5'9", 299 pounds, male.