Damn at 10% I would keep the cardio to off days. I wouldn't try to go any lower (unless you have a specific reason) and would just do cardio for cardio/respiratory fitness and aerobic endurance is that is your bag. If you are asking whether cardio is going to help your weight training, I don't really think so. On the post workout shake I think you should do it after the weight work before the cardio....but it would be better, imo, not to do weight work immediately after. Have a longer lapse of time or just do it on off days.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.