Long time reader, first time poster. I’d like to hear some opinions or suggestions as to what I could change or add to my workout.
I was a former competitive long distance runner, and now I just run marathons. But I’ve always loved to lift weights, I know complete opposite of what a long distance runner would want, extra weight to bring along for those long runs. I’ve been lifting pretty hard, easing off the cardio (no more than 3 miles a session, which is about 3x a week) and taking the following:
-Surge Workout Fuel
-Surge Recovery
-Usana Essentials (multi-vitamin, minerals and antioxidants)
-Usana Procosa (glucosamine)
-Usana Biomega (fish oils)
I’m a chef, so i’m pretty good about pre workout meal and post workout meals. As for my training
I’m 5’7 and hover around 157-160lbs.
My split has always been mon & thurs chest, shoulder, triceps and tues & fri back, biceps, and legs. routinely switching up between bar and dumbbell work. here’s my most recent workout.
Split 1
Flat BB Benchpress
135lbs- 12x (warm up)+ jump rope
185lbs-8x
205lbs-6x
235lbs-4x
Standing Military Press
105lbs-8x
125lbs-6x
145lbs-4x
Decline BB Benchpress (alternate with incline)
185lbs-8x
215lbs-6x
240lbs-4x
Delt Triad
5lbs 12/12/12x
10lbs 12/12/12x
Weighted Dips
45lbs-8x
60lbs-6x
80lbs-5x
Split 2
Widegrip Pullups (every month switching between chins/pulls and wide/neutral grip)
50 reps
12x
10x
10x
9x
9x
Front Squat (also alternate between front/split and back)
135lbs-8x
155lbs-6x
185lbs-4x
Deadlift (alternate regular and romanian)
195lbs-8x
225lbs-6x
245lbs-4
Rack pulls
225lbs-8x
275lbs-6x
315lbs-4x
Plyo bicep curl
bar-5x
55lbs-5x
55lbs-5x