I typically tell my clients to do their strength training before any cardiovascular work on any given day. And I generally adhere to the same rule, especially when the lift and CV work targets the same general muscle groups. For instance, if I have a swim and an upper body workout planned on the same day then I'll make sure I get my upper body lift in before the swim. The reason is fairly simple. Although the energy systems utilized are generally not the same, the overlap is enough that you will deplete the easily utilized glucose and muscle glycogen during the lower intensity swim so by the time you head into the gym to hit a max on bench press, you're body just doesn't have the stores. On the other hand, if you hit the gym first, yes you will likely deplete a percentage of the muscle glycogen stored in your arms, but you're body will need to find a whole lot more fuel than that anyways for the swim so you'll just have to jump to that pathway sooner.
Anyway, that's a long way of saying that I did not adhere to my own advice today, mainly because it gets cold and dark by 6pm these days and I just didn't want to suffer through another cold, dark run this week. And since I can't get into the gym until 4pm on weekdays, chances were good that that's what would end up happening. Again.
So instead I opted for am easy run during the heat of the day (I think it hit 45 degrees) and then an upper body lift, different enough muscle groups that I felt okay doing both!
Run was a 6 mile loop at 50 min
Lift was an upper body DE day (except for a little max attempt with a new grip- oops!)
Bench press
45x8
55x8
65x6x2
75x6
85x4
95x2
100x1
105x1
Speed bench (finally got the hang of these so the bar doesn't bounce around like a ping pong ball)
60x3x2
65x3x3
70x3 (lost some of the speed here)
85x1 (lost all of the speed here)
95x1
Floor press
75x6
85x5
95x1x3
85x5x2
Bicep curls (wow, haven't done these in a while)
20x10x3
Abs with dips
12x2
All in all a good day.
Anyway, that's a long way of saying that I did not adhere to my own advice today, mainly because it gets cold and dark by 6pm these days and I just didn't want to suffer through another cold, dark run this week. And since I can't get into the gym until 4pm on weekdays, chances were good that that's what would end up happening. Again.
So instead I opted for am easy run during the heat of the day (I think it hit 45 degrees) and then an upper body lift, different enough muscle groups that I felt okay doing both!
Run was a 6 mile loop at 50 min
Lift was an upper body DE day (except for a little max attempt with a new grip- oops!)
Bench press
45x8
55x8
65x6x2
75x6
85x4
95x2
100x1
105x1
Speed bench (finally got the hang of these so the bar doesn't bounce around like a ping pong ball)
60x3x2
65x3x3
70x3 (lost some of the speed here)
85x1 (lost all of the speed here)
95x1
Floor press
75x6
85x5
95x1x3
85x5x2
Bicep curls (wow, haven't done these in a while)
20x10x3
Abs with dips
12x2
All in all a good day.