Here's my routine so far and a couple of questions

[wordski]

Lastly, as the cardio quits having that "initial" impact implement short cardio sessions after each workout since glycogen stores should be almost non-existent......

Can someone elaborate a little bit further on this........thanks.

[Shibby]

Well your body adapts to everything. Once you do cardio on it's individual days your body adapts. Through a workout your glycogen storage levels depleate for instant energy for moving more weight. If you do high intensity cardio after lifting you isolate oxidizing fat cells and using them for energy; instead of going into a catabolic state.

[wordski]

This is where the online advice gets complicated. For your goals I would keep in a lot of compound movemnts. BUT there is only so much advise we can give, before telling us your results after a couple months of trial and error.

Lol,okay I understand.Just one last question for the night.I dont think anyone really touched on this in any of the responses so I'll try to ask it as straightfoward as possible.

Is the (bench press for example) 135lbs.x10(reps) for 3 sets a bad idea, good idea?The thought being that once I can do 10 full reps in the last set to move up to 145 the start all over.Or should it be like a drop set and if so at what weight should I start at?About 90% of my 1RM.The most weight I've ever attempted on the bench was 165 and I did that 3 time so Im gonna assume I can do 175 once.Or is this one of those cases where since Im a newbie Im gonna basically make gains no matter what I do and its kinda hard to suggest a different routine until I hit a wall so to speak?Thats what Im thinking,I just want to do the "best" that I can and not hit that wall until I have enough knowledge of what to do to get over it.Whew!I am officially done for the night,but I must say its nice being around such helpfull people who speak from experience not guesstimation......

[Shibby]

Well this is where it gets to opion and personal prefernce to what works best for the individual. I personally like pyramid and move up each set as see fit.

[wordski]

A pyramid would be like 115x15,135x10,155x5 right?

[Shibby]

Yes, but I would keep it to maybe closer to 12, 10, 8, reps to match your goals.

[coffee-guy]

Just stick with the basics for now bro - you should have more compound exercises as a base with a pyramid of 15 (warmup), 12,10. 8 like Shibby and I have already said (I just like much higher reps for legs). As for the supersets, dropsets and isolation exercises - I would only put those at the end of your workouts and only for 1 or 2 sets to finish you off (you know, where you can't hardly make those muscles move anymore).

Just remember -

K.I.S.S. Keep It Simple Silly....

[wordski]

Okay,thanks for the advice!!

[JUICE]

My opinion is that's a large range. There is a major difference between 5 reps and 10 reps. I would focus more on 8-10 reps. If you can't reach 8 it's too heavy, if can make it past 10 it's too light. You don't have to be too specific, but that's the idea.

your right there brother.