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Cardio Logs
January through June 2016

by Gary F. Zeolla


These Cardio Logs are continued from Cardio Logs - September through December 2015.

See also Full Workout Logs: 2014 - Present.


I do my cardio in the mornings and lift weights in the late afternoons. I have found this to be a very effective pattern. I usually do both the lifting and cardio four days a week, Sunday, Monday, Wednesday, and Thursday. But I take an "extra" day off about once a month to aid recovery. I hit a heavy bag in my home gym twice a week (Su, W) and walk outside on the other two days (M, Th).

I walk near my home, on Mondays going to the right and on Thursdays to the left. The latter path is more hilly, so those walks are yellowed. My goal distance for each path is determined by how far I can walk without having to cross a highway, which is about half an hour. If I walk elsewhere, those walks will be indicated in the Comments. The duration and distance of the walking are being measured with an old-fashioned watch and a Fit & Fresh pedometer. It was very inexpensive, but works great and is reasonably accurate. There is no "clicking" sound like with my old pedometer, and it works better than the exercise app on my Galaxy S5, which I was using.

15-30 minutes of cardio 4x/ week done at a moderate intensity is sufficient for general conditioning. It keeps my blood pressure and heart rate low (124/ 76, 54 the last time I measured it with a home monitor). It keeps my bodyweight where I want it, and I just feel better doing such cardio. However, kept at that level, I do not believe this amount and intensity of cardio is adversely affecting my powerlifting training or recovery there from. In fact, it is the exact opposite. It gives me better stamina, so I am able to handle a larger workload in my lifting workouts without getting overly tired and to get through my workouts quicker by taking less rest time between sets.

I also do rotator cuff and abs work after I hit the heavy bag in the mornings. Doing my rotator cuff and abs work here keeps my afternoon lifting workouts from being too long. Since I do higher reps for rotator cuff and abs work than for most other lifting exercises, they are a somewhat of a cardio exercise and thus fit well here. I hit the heavy bag for 15 minutes, then the rotator cuff and abs work takes about another 15 minutes, for again, an about half an hour morning workout. These exercises and the total workout time are indicated on my lifting logs, starting with Full Workout Logs: Starting 8/31/2015 – Two by Two Plan; Routine A (Rehab), Weeks 1-6 of 12. Since I indicate these workouts there, only the walking is indicated on this page.

The first and last couple of minutes of the walking is done at a low intensity for a warm-up and cool-down, respectively. This of course lowers my average speed, so my "cruising" speed is a little higher than indicted. On the heavy bag, the first couple of minutes are also done at a low intensity for a warm-up, but I only cool-down for the last 15 seconds, so as to stay warm for the rotator cuff and abs work to follow.

From March 24 to April 25, after my walks, I did a rehab exercise for my tender right adductor (inner thigh muscle). I of course am also worked my left adductor, along with the abductors (outer thigh muscles). For these rehab workouts, I was not using any added weight. When I got to the point where I need to add weight, I moved them to my lifting workouts in the afternoon.


Walking Log

SPM = Steps Per Minute. MPH = Miles Per Hour.

Date Time Steps SPM Miles MPH Comments
1-4, M 29:43 4072 137.1 1.771 3.58 Cold, walked fast
1-7, Th 30:30 3876 127.1 1.687 3.32  
1-11, M 29:51 3888 130.0 1.691 3.40  
1-14, Th 29:25 3819 129.9 1.661 3.39  
1-18, M 29:41 3839 129.2 1.669 3.37  
1-21, Th 31:34 3932 124.6 1.710 3.25  
1-25, M 30:51 3843 124.4 1.671 3.26  
1-28, Th 31:10 3863 124.0 1.680 3.23  
2-1, M 30:50 3750 121.8 1.63.1 3.17  
2-4, Th 32:35 4100 125.8 1.783 3.28  
2-8, M 31:36 3915 120.1 1.702 3.23  
2-11, Th 35:12 3964 112.6 1.724 2.94 Cleaned snow off of car
2-15, M 31:52 4109 124.9 1.787 3.37  
2-18, Th 31:35 3987 126.2 1.734 3.29  
2-22, M 31:35 3759 119.0 1.635 3.11  
2-25, Th --- --- --- --- --- Unplanned off day
2-29, M 32:02 3831 119.6 1.666 3.12  
3-3, 7, 10 --- --- --- --- --- Break for contest
3-14, M 26:19 2958 112.5 1.286 2.94 Backoff after contest
3-17, Th 25:57 2946 113.3 1.281 2.96 St. Patrick's Day
3-21, M 25:51 3180 123.0 1.383 3.20  
3-24, Th 25:00 2959 118.4 1.287 3.09  
3-28, M 25:13 2823 112.0 1.227 2.92  
3-30, Th 27:20 2995 109.7 1.259 2.76  
4-4, M 30:11 3300 109.3 1.435 2.85  
4-7, Th 28:54 3392 117.4 1.475 3.06  
4-11, M 27:53 3362 120.5 1.462 3.15  
4-14, Th 28:22 3398 119.6 1.478 3.13  
4-18, M 28:02 3380 120.7 1.475 3.16  
4-21, Th 29:30 3451 117.8 1.501 3.05  
4-25, M 28:55 3374 116.7 1.467 3.05  
4-28, Th 31:11 3720 119.2 1.623 3.12 Raining
5-2, M 30:26 3414 112.1 1.485 2.93  
5-5, Th 30:22 3495 115.0 1.520 3.00  
5-9, M 30:34 3407 111.5 1.481 2.91  
5-12, Th 31:08 3411 109.7 1.483 2.85  
5-16, M 31:04 3497 112.4 1.521 2.90  
5-19, Th 30:41 3549 115.6 1.543 3.02  
5-23, M 29:45 3569 119.9 1.552 3.13  
5-26, Th 31:10 3383 108.61 1.471 2.83  
5-30, M 30:29 3522 115.5 1.531 3.01  
6-2, Th 31:15 3369 107.8 1.465 2.81  
6-6, M 30:00 ? ? 1.40 2.80 To and by hospital
6-9, Th -- --- --- --- --- Planned off day
6-13, M 26:02 2756 105.6 1.200 2.76  
6-17, F 24:59 2787 111.5 1.212 2.91  
6-20, M 27:07 2985 110.1 1.298 2.88  
6-23, Th 27:46 3074 111.9 1.337 2.89  
6-27, M 30:18 3341 110.2 1.453 2.88  
6-30, Th 31:04 3468 111.5 1.508 2.91  
             
             

These logs are continued at: Cardio Logs - July through December 2016.



Cardio Logs - January through June 2016. Copyright 2016 by Gary F. Zeolla.

Powerlifting and Strength Training
Powerlifting and Strength Training: Full Workout Logs 2014 - Present

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