Hello again. So I just started consistently doing full body strength-endurance workouts and running for two weeks now. So far I seem to be making some muscular endurance gains, aerobic endurance gains and little bit of hypertrophy gains. The day after the first time I started to do a full body strength-endurance workout I would feel a significant amount of muscle soreness (not necessarily pain) on most of the muscles of my body, but after every subsequent muscular endurance workout the amount of soreness would gradually decrease to where I no longer get any muscle soreness on body the day after that workout except a slight amount of it on each of my front deltoids. Yet, this slight soreness completely goes back to normal after a couple of days. I know that it’s only been two weeks, but I wonder if there is exactly something that I should cut back on so that I don’t predipose myself to a shoulder injury or something like that. Also, I go close to failure (never to complete failure) on any set during a muscular endurance workout. According to my sequence of workouts, I do a muscular endurance workout the day after I do my martial art training, then next day I I do my aerobic endurance exercise or running, and then I have a day of rest. Here are the specifics of my currently organized training:
1st day) 45 minutes of Hapkido martial art training which includes first doing
alot of kicking drills, some punch drills, and rolling and breakfall
drills. Finally, the class ends with learning and practicing some self-
defense techniques including throws.
2nd day) Muscular endurance workout which includes in this given order:
1) 3 set of hindu push-ups; my beginning reps were about 25 for each
set, but now I do 35 reps.
2) 2 sets of hindu squats; my beginning reps were about 50 for each
set, but now I do 75 reps.
3) 3 sets of rows on lat row cam machine; my beginning reps were about
30 per set, but now I do 40 reps per set.
4) 2 sets of leg curls on stability ball; my begining reps were about
30 per set, but now I do 50 reps per set.
5) 3 sets of back extensions on the floor; my beginning reps were
about 30 per set, but now I do 45 reps per set.
6) 3 sets of crunches; my beginning reps were about 50 per set, but now
I do 60 per set.
3rd day) Long-distance running outside on the residential streets of
my neighborhood for abotu 25-30 minutes (with my heart rate of at least
70% of my maximum, but not reaching the anaerobic threshold).
I then repeat this cycle again.
Any advice or help would be greatly appreciated.