Still feeling like a beginner because of all the breaks I had in between. As you may remember, my goal is to become a stronger cyclist (get stronger legs) and develop strength in my (to my idea) pathetically weak upper body, though things are progressing really fast now!
Friday , Nov 22 I started all over again after a planned 3 week hiatus due to a 2,5 week cycling holiday with dear brother. He hadn't cycled for 23 YEARS. I was stronger than he was, esp. uphill, but felt traditionally weaker in the 2nd week (not eating enough?)
I have decided to start combining the ketodiet with a 4-day split rather than with Body for Life. The 4th day also serves as a depletion workout day (needed for the carbloading). The main reason was the ongoing conflicts with spinning sessions when I'd done legs the previous day..
It will become:
All exercises (unless noted otherwise) have 2 exercises for each muscle group and will have the sequence : 10-6-5-4 (started with the idea of 8-6- 4, switched to 10-8-6-4 and decided to go with 10-6-5-4 instead).
Monday quads - hams & abs plus in evening aquajogging
Tuesday: chest - triceps - biceps - wrist (because of a chronic ailment to wrist) - calves
Thursday: back - shoulders - abs
Friday: light cardio
Saturday : spinning , gluteus (3 ex) - hips (2) - calves (2) and upper body WO for chest-back-shoulders-tri-bi (1 set each: 12x)
I have already noticed that esp. Saturday's gluteus exercises were very taxing for the hamstrings as well and I'm not yet recovered for Monday morning's hamstrings exercises.. since I don't want to postpone things too much, I am thinking to do 1 of 2 things.
- skip aquajogging and do the morning WO in the evening. Dis is that I severely dislike cycling to/from the gym in the dark (it's nearly 14K away), while the swimming pool is just at 2K distance.
- move Mon WO to Tues and Tues WO to Wednesday.. yeah, that's what I will do..
And of course, add the gluteus to the Mon WO which is good as it is the day that my muscles will be loaded with glycogen after the weekend carb loading..
But thoughts and suggestions are welcome!