So my old workout of Friday was usually something like this: split squats with 10# dumbbells- 10 reps, overhead press with 10#- 10 reps, jump squats -10, inclined chest press- 10 with 10-15# dumbbells and then some core exercise like planks for 30-45 seconds. I would do them all in a row and then rest for 1-2 minutes and then repeat. I liked it because it was strength and cardio. Depending on how much time I had I would do 2-3 sets. Two sets would take about 25 minutes. I always felt sore in my glutes, quads and hamstrings after this.
I started a new program this week which is a more lfting approach. To start 3 sets of 10 with weights, squats, lumberjack press, chest press, the first day and dead lifts, chin-ups and dips the second day. I also did two sets of 20 sit-ups to help prepare for my fitness test this month.
I only feel sore in my mid-back. Of course heavier weights would help. But, just wondering if there was something wrong with the way I did it before or if I could still gain lean mass like that. If I stuck to a two day program of the 5 basic exercises and then did one day of my old program would that be beneficial? Or would that be counter productive? Let me say, I hate other forms of cardio, so that was a good way for me to improve my run without actually running. I do swim and run some because I have to for squadron PT.
