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Gotcha on the medical stuff...I was thinking something like fallen arches or flat feet. That sucks, bro.

I would of course separate the cardio from the weights as much as possible. I would also choose option one on the PWO except you shouldn't stetch before you lift. The general warmup and the specific weight warmup is all you need. I you are not going to do cardio immediately after weights then stretch at that time. Otherwise do the stretching after your cardio.

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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.

You're right though, I've got those too...I'm all sorts of screwed up

Thanks for the input. Is there any reason why cardio and weights should be separated? Or is it just that you want full energy for lifting?

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