I am almost at one week of splitting cardio and weights into two different sessions and I like it a lot. The first part of the week I was doing the cardio in the afternoon and starting yesterday I switched to doing cardio at 6:00 a.m. and weights at 9:30 a.m. It might not be enough time, but I can eat in between and it allows me to knock out cardio early. Here’s my lessons I’ve learned so far from the experiment:
1. Doing cardio in the afternoon doesn’t work for me. When I start working on the business I am focused and don’t like stopping to do my cardio. The afternoon is also when I am the busiest so I need that time to work. Evenings are out, too. That’s family time and when I tie up all the loose ends for the day. So, my conclusion as of now is that it is easier to get up at 6:00 (I wake up naturally at 6:30) and do my hour of cardio for the day. Not every day will be an hour, but I have been doing so much interval work lately that I need some steady state. Besides, I love cardio. 
I find it fun and I love watching the morning news since I don’t watch TV anymore.
2. The first day I did the morning session I didn’t have water or coffee. I was ill prepared. The workout stunk. Day two, I had a cup of coffee and a 1/2 bottle of water. I cranked it out! What a difference some hydration makes.
3. Note to self: don’t do fast walking on a steep incline on leg day. Bad decision.
4. Doing cardio in the a.m. rather than after my weights is causing me to get in plenty of cardio. Before this I was stopping at 30 minutes or so because I had nothing left. The split is making it easy to achieve all of my goals.
Today’s workout: Legs (no cardio intervals on leg day)
Set One: 4 sets
Alternating lunges 20 per leg
Superset Two: 3 sets
Jump Lunges
Pop Squats
Superset Three: 3 sets
Walking lunges
Straight Leg Deadlifts
Weighted Step Ups
Superset Four: 3 sets
Toe Jumps back and forth
Leg Extensions
Pop Squats
Superset Five: 3 sets
Sway Lunges
Quad Jumps
Weighted Squats
Cardio: 60 min. treadmill walk. 5 min wup. Split workout into three stages: First 20 min. gradual incline increases each minute walking at 4.0. Second 20 min. alternating in 1:30 push-ups and ab work every 3:30 minutes (walking at fast speed at 10%). Third 20 minutes speed intervals. Good workout, but not good to do before big leg workout.
Daily Food Journal:
B – oatmeal with 1/2 banana, choc protein powder (1/2 scoop)
S – SF/FF Latte Iced with light ice (you get more milk and protein this way…more calories though but it’s skin milk)
L – Chicken breast wrap, snow peas, grapes
S – oatmeal, 1/2 scoop protein powder, 1 tbsp of pbutter
D – egg whites with fat free cheese slice, soy crisps, cantaloupe, strawberries (I have a bad sore throat and might be coming down with something hence the crappy dinner)
This was not a good day for eating. Please see other days for a better menu. Not enough veggies and oatmeal is good for you, but I was loving it today!
