Weight lifting program?

Sup everyone,

Does anyone know how to work out a weight lifting program for the cardio days? - I know, that Manny are doing this, and as I'm at the gym on my cardio days, I might aswell get even more busy and throw in some weight lifting to help my body transforming into that lean spartan masterpiece, lol..

I could have a personal trainer to do everything, but I'm that very keen on paying 300$ for that, if you guys can help me out. I would be happy with anything, suggestions, websites, anything you can think of.

If you got a detailed program in a PDF, it would be awesome.

I hope you guys can help me out! - Thanks!

Hey Danny, wsup!

I will post a link i got from Mauricio (SixPackAttack group1). Not sure if thats exactly what your looking for, but you should check it out anyways. I will post it at the 'LINKS' area in order to keep things organized
Go check it out!

**Edit: Here's a link to the topic: https://6paforum.forumotion.com/links-f5/strength-training-programs-t44.htm

Manny.-

S'up Danny

found these hope they help:

http://www.strengthcats.com/StrengthProgram4.PDF

http://www.strengthcats.com/StrengthProgram1.PDF

Great link to Manny i checked it out thanks.

Thanks guys!

That was exactly what I was looking for!.. Program to be implemented tomorrow!..

Guys, there is such a thing as over training. I know most of you are younger than I am, and recover much faster, but you can seriously be doing more harm than good if you're doing Arnel's program and trying to incorporate more weight lifting on top of it. You're muscle's actually grow when they repair themselves from being broken down during your workout, so you need to rest your body. If you don't feel like you're getting a good enough workout with the program, just add a set or add weight if that's feasible.

85% of making this work, is going to be your diet. Stick to a good diet. Eat 5 or 6 meals a day, get enough proteing, and do the assigned workouts.

You raise a very good point Burgs - guys be careful not to overtrain. I have done this before and it is definatly not a nice experiance, thankfully it wasn't in the weight room (so no injurys) but in the pool. You end up exausted and very un-motivated, and when you get like this you will find it harder and harder to workout.

I went from just training 5 hours in the pool a week to train about 12h30 in the pool a week and also do 4h30 a week on dry land training. The first few weeks were fine, then my body started to suffer. I took on too much too soon. I have now cut back on pool time (back down to 4h30) and added in the land training and i am making better progress that i was when i was training like a nutter.

Sean

I guess you guys are right.. I'm gonna wait until after the challenge to start on this then.. I did workout my arms today and they feel like gel atm, but that'll be over tomorrow.. I won't (over)train, guys.. I'm gonna stick to Arnels program..

Thanks for the heads up, Aaron & Sean..!

Saying that though; as soon as the pool re-opens i will be doing between 10 and 14 hours a week (depending how long each land session takes)

Thankfully i now know how hard i can push myself before i break and i hope it won't happen again.

Yeah, great advices guys. Thanks a lot.
I will however do my weight lifting but at a very moderated pace and watching not to over do it as you guys say.
Its great to have people around to watch your back
Take care and keep it up!

Excellent posts, a very misthought topic, I think everyone in the group should take a look at this thread because over training is a bitch