Anyone here familiar with Body-for-Life?
I've been doing their workouts for the past 3 weeks and due to my longer cardio sessions on non-alternating days, it doesn't seem to work well.
My schedule was
Mon am: upper body (lower body & abs in week2)
Tues am: swimming (45 mins)
Wed am lower body & spinning (this was OK, as spinning was immediately after WO) (upper in week 2)
Thurs am free, a small bike ride (20 mins)
Fri am upper body (lower body in week 2, 4 etc.)
Sat am spinning & a few upper body exercises as a depletion work out prior to carb loading.
I've made a few adaptations already in the 2nd/3rd week.
The swimming was not intense enough so I joined an aquajogging class.
Also the amt of carbs (20 g/day for a cyclical ketogenic diet) wasn't enough, so I took some extra carbs prior to the workouts & spinning class.
However, when I do a leg work out on Friday, the Sat spinning class is severely compromised.
So, I wanted to change my schedule.. but I don't know exactly HOW.
If I do aquajogging (running in deep water with a floatation belt and doing aerobic exercises at the same time) , and take 2 spinning lessons/week, is 1 lower body workout enough?
I plan to do something like
Mon aquajogging (evening)
Tues chest, back and abs
Thurs legs (quads, hamstrings, calves & gluteus)
Fri a small bike ride or a swim (to combat carb cravings)
Sat shoulders, biceps, triceps & spinning
The BFL routine is 12-10-8-6-12 reps with 1 exercise and then 12 reps with a second one for the same muscles.
Chest: db press & db flyes (I'd love to do an assisted chin up as well, very macha! Or is it for another muscle group?) I could also start benching, but sofar I like the smaller increments of db.
Back: now cable row & back extension, could change into or add underhand pull down and good morning.
Abs: seated abdominal machine & incline bench for obliques.
Legs, no change necessary I think.
Quads: leg press, leg extension
Hams: Rumanian deadlift, seated leg curl
Calves: leg press & standing calf raise
Gluteus: squat lunge, step up & standing gluteus (vanity, I know ).
I could also do the abduction/adduction WO for the long muscle at the inside of my thighs, but I'm wondering how effective that one is..
The big question is: shouldn't I split up the lower body because there are so many muscle groups here and also because i'm a cyclist?
In www.exrx.net I found just one other adaptation, with a 4-day split. But even there the leg muscles are done on one day, except for calves: Back & Biceps / Chest & Triceps / Thighs / Shoulders, Calves & Abs
shoulder: now shoulder press and lateral side raise
triceps: triceps extension & db kick back
biceps: biceps curl & preacher curl
Advice is welcome...
BTW I don't feel like cycling very much in addition to my program, but cycling to the gym (there's no public transport and I don't own a car) takes me about 45 minutes each way at a calm pace, so that's a total of around 150 km each week..