Assessment of Last Cycle:
I finally gave up on the idea of daily aerobic and lifting with a am/pm split. Which means I also gave up on the idea of a Push/Pull split for lifting.
After that, I was able to work out semi-regularly, recovering a modicum of fitness.
Plans for This Cycle:
Work out six days a week--three aerobic, and three lifting, about an hour each day. Aerobic will still be mostly cycling. For lifting, I will do full body workouts, with the usual six basic, compound barbell lifts: Squat, Bench Press, Overhead Press, Deadlift, Row, and Pulldowns. I will start with a 3x3 load of 225 for the Squat, and begin microloading from there. All other lifts' loads will be determined by the Iron Ratio, relative to the Squat load:
Squat = 1
Deadlift = 1.15
Bench Press = 0.75
Overhead Press = 0.5
Row = 0.625
Pulldown = 0.75
---------------Week 1: Cycle V---------------
Sunday, 18.08.12
Monday, 18.08.13
Tuesday, 18.08.14
Wednesday, 18.08.15
Thursday, 18.08.16
Friday, 18.08.17
Saturday, 18.08.18
---------------Week 2: Cycle V---------------
Sunday, 18.08.19
Monday, 18.08.20
Tuesday, 18.08.21
Wednesday, 18.08.22
Thursday, 18.08.23
Friday, 18.08.24
Saturday, 18.08.25
---------------Week 3: Cycle V---------------
Sunday, 18.08.26
Monday, 18.08.27
Tuesday, 18.08.28
Wednesday, 18.08.29
Thursday, 18.08.30
Friday, 18.08.31
Saturday, 18.09.01
---------------Week 4: Cycle V---------------
Sunday, 18.09.02
Monday, 18.09.03
Tuesday, 18.09.04
Wednesday, 18.09.05
Thursday, 18.09.06
Friday, 18.09.07
Saturday, 18.09.08
---------------Week 5: Cycle V---------------
Sunday, 18.09.09
Monday, 18.09.10
Tuesday, 18.09.11
Wednesday, 18.09.12
Thursday, 18.09.13
Friday, 18.09.14
Saturday, 18.09.15
---------------Week 6: Cycle V---------------
Sunday, 18.09.16
Monday, 18.09.17
Tuesday, 18.09.18
Wednesday, 18.09.19
Thursday, 18.09.20
Friday, 18.09.21
Saturday, 18.09.22
---------------Week 7: Cycle V---------------
Sunday, 18.09.23
Monday, 18.09.24
Tuesday, 18.09.25
Wednesday, 18.09.26
Thursday, 18.09.27
Friday, 18.09.28
Saturday, 18.09.29
---------------Week 8: Cycle V---------------
Sunday, 18.09.30
Monday, 18.10.01
Tuesday, 18.10.02
Wednesday, 18.10.03
Thursday, 18.10.04
Friday, 18.10.05
Saturday, 18.10.06
I finally gave up on the idea of daily aerobic and lifting with a am/pm split. Which means I also gave up on the idea of a Push/Pull split for lifting.
After that, I was able to work out semi-regularly, recovering a modicum of fitness.
Plans for This Cycle:
Work out six days a week--three aerobic, and three lifting, about an hour each day. Aerobic will still be mostly cycling. For lifting, I will do full body workouts, with the usual six basic, compound barbell lifts: Squat, Bench Press, Overhead Press, Deadlift, Row, and Pulldowns. I will start with a 3x3 load of 225 for the Squat, and begin microloading from there. All other lifts' loads will be determined by the Iron Ratio, relative to the Squat load:
Squat = 1
Deadlift = 1.15
Bench Press = 0.75
Overhead Press = 0.5
Row = 0.625
Pulldown = 0.75
---------------Week 1: Cycle V---------------
Sunday, 18.08.12
Monday, 18.08.13
Tuesday, 18.08.14
Wednesday, 18.08.15
Thursday, 18.08.16
Friday, 18.08.17
Saturday, 18.08.18
---------------Week 2: Cycle V---------------
Sunday, 18.08.19
Monday, 18.08.20
Tuesday, 18.08.21
Wednesday, 18.08.22
Thursday, 18.08.23
Friday, 18.08.24
Saturday, 18.08.25
---------------Week 3: Cycle V---------------
Sunday, 18.08.26
Monday, 18.08.27
Tuesday, 18.08.28
Wednesday, 18.08.29
Thursday, 18.08.30
Friday, 18.08.31
Saturday, 18.09.01
---------------Week 4: Cycle V---------------
Sunday, 18.09.02
Monday, 18.09.03
Tuesday, 18.09.04
Wednesday, 18.09.05
Thursday, 18.09.06
Friday, 18.09.07
Saturday, 18.09.08
---------------Week 5: Cycle V---------------
Sunday, 18.09.09
Monday, 18.09.10
Tuesday, 18.09.11
Wednesday, 18.09.12
Thursday, 18.09.13
Friday, 18.09.14
Saturday, 18.09.15
---------------Week 6: Cycle V---------------
Sunday, 18.09.16
Monday, 18.09.17
Tuesday, 18.09.18
Wednesday, 18.09.19
Thursday, 18.09.20
Friday, 18.09.21
Saturday, 18.09.22
---------------Week 7: Cycle V---------------
Sunday, 18.09.23
Monday, 18.09.24
Tuesday, 18.09.25
Wednesday, 18.09.26
Thursday, 18.09.27
Friday, 18.09.28
Saturday, 18.09.29
---------------Week 8: Cycle V---------------
Sunday, 18.09.30
Monday, 18.10.01
Tuesday, 18.10.02
Wednesday, 18.10.03
Thursday, 18.10.04
Friday, 18.10.05
Saturday, 18.10.06
