Lifting twice a day on steroids

I have been following your routine for about 2 months, until I had surgery at the end of last month. During that time I started jogging because I couldn’t lift. Now I’m getting ready to lift again, but I also enjoyed the jogging. I was jogging 2 miles a day, 5 to 6 days a week. I’m also trying to lose weight, I’ve lost about 50lbs since last April but need to lose a lot more. I also want to get my body ready to go into the Police academy and pass the physical training part, requiring push-ups and running a mile under 11 minutes, amongst other things. My question is, can I follow this routine and keep jogging on my off days or is exercising 7 days a week too much? I also wanted to incorporate planks to strengthen my core.

thanks for your reply!
I am lifting heavy so that i can just do 12 reps (sometimes a couple more), but i would definitely be able to lift heavier if i did less reps.
Yes i am doing both of those exercises.
Given from the other article you suggested that there isn’t much reason to train muscles twice per week, do you think it would be a good idea to swap my routine and try out your 4 day workout routine given in this article and perform 6-8 reps so i can lift heavier to see if my body responds better? but still keep Bulgarian split squats and hip thrusts in leg day?
I have made progress doing what i am now but i just want to get the best results possible out of my training.

Lifting twice a day on steroids

lifting twice a day on steroids

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