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the main thing you want to do is listen to your body. If it says no to cardio, especially if your trying to gain strength, then it's no cardio for you.

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ya dave... ur right... i did listen to my body...

after a while it was screamining: "NO MORE CARDIO PLEASE!!!!!!!!!!!!!!!!"

glad i listened to it...

thanks for the input tho dave...

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this is what my workout for today is supposed to be:

Day 3

1.) Flat / Incline / Decline Barbell / Dumbbell Bench Press 5x5 (same weight)
2.) Barbell Deadlift 5x5 (work your way up or keep the weight constant)
3.) Barbell Rows 5x5 (work your way up)
4.) Chin-Ups or Pull-Ups 10x3-5 or 5x5
5.) Accessory: Low Volume Biceps, Traps and Abdominals

i want to do incline bench press @40kgs,
deadlift @ 100kgs (working way up)
rows (67 kgs)
Pull-ups 5x5
and some biceps...

lets see waht happens..

weill check in later.. (post workout)

today was AMAZING...!

this is what went down:

Day 3

Barbell Incline Bench Press @ 30* 5x5 (weight constant)
1.) 40x5
2.) 40x5
3.) 40x5
4.) 40x5
5.) 40x5

Barbell Deadlifts 5x5 (working up)
warm-up = 40x5
1.) 50x5
2.) 60x5
3.) 70x5
4.) 80x5
5.) 90x3 (i could have done 5, but that would have been to-failure, so i didn't)

Barbell Rows 5x5 (work-up)
1.) 50x5
2.) 55x5
3.) 60x5
4.) 65x5
5.) 70x3

Leg Curls 5x5 (working up)
i was supposed to do pull-ups, but i was unable to do that, so i ded leg curls instead
1.) 40x5
2.) 50x5
3.) 55x5
4.) 60x5
5.) 65x5

Alternate Hand Standing Dumbbell Curls
the weights listed below are the weights i held in each hand...
1.) 14x8
2.) 14x8
3.) 14x8

Seated Dumbbell Concentration Curls
1.) 8x15
2.) 8x15
3.) 8x15

Well, thats what "went down" today...

i think it was great, next week, i'm gonna bump the weight on the incline press and the deadlift..

u know whats amazing: i hardly ever do deadlifts (btw, i'm gonna have to change my sig now: 90kg plates + 11 kg barbell = total of 101 kgs ) coz i thought they're like 2 dangerous, but i think they are definitely one the best exercises ever... all programs should have them as one of the core lifts....