I want to share with you my thoughts about an experiment upon myself. As you may have read from my First Blog Post:
I also like to stay healthy with good eating habits, play sport (I’m a skilled road cyclist) and stay in contact with nature.
Untill now I was only focusing on my cycle training, that is indeed a very good cardio and endurance training, and I’m still enjoing it! But I wanted to focus more my body shape and muscle strength, because I was totally negletting my upper body parts.
I therefore decided to intersperse my cycle training with cross training and body building workouts.
As a good Software Engineer I start by enumerating the requirements:
- improve body shape
- enhance muscle strength
- keep a low-budget
- use high-effective tools
- take advantage of good enough semi-professional aids (in respect of 3.)
- must be household
After some market research I ended up with these tools from Decathlon stores:
- 500 Abs Bench (bought used, saving 25%)
- 20 KG Dumbbells kit (bought used, saving 25%)
- Pull up bar 500 (brand new, price very low)
- Road byke + Home trainer (already owned)
Please note that they don’t pay me, this list is for anyone who wants to know what kind of tools I’m using.
Semi-professional (and free!) aids
How to start a job without expertise? Searching for a skilled aid may lead to betray goal 3… So I had to find some free (but proven working) tutorials about cross training and body building workouts.
My searching led to “Domyos E Coach” , a free video coaching website by Decathlon, created to promote it’s products. So I decided that it fits perfectly my needs and I’d give it a try.
Please be advised that I’m not affiliated with them and I’m providing this content “AS IS”, without warranty of any kind, express or implied.
I’m starting from scratch so I need to turn down the difficulty and split the excercises in groups marked with a letter and spreading them onto several days, in the first try I’ll go for: A-B-C-D-B-D-D.
Day A - Cross training
- Warm-up: jumping jacks 3 series of 30s effort + 30s rest
- Hammer Handle Pull-up Bar 3 series of 10 reps. rest for 1 minute
- Pronation Pull-up 3 series of 10 reps. rest for 1 minute
- Supination Pull-up 3 series of 10 reps. rest for 1 minute
- Pectoral Exercises: Dips 3 series of 8 to 10 reps. rest for 1m30s
- Bench Weight Bench Exercise: Abdominal Crunches On Bench 4 sets of 10 repetitions
Day B - Cycle training
- Warm-up: free ride 10 minutes
- Endurance training more details soon, 40 minutes
Day C - Body building
- Warm-up: Squat 3 series of 30s effort + 30s rest
- Incline Press With Dumbbells 4 sets of 10 reps. rest for 1 minute
- Bulgarian Split Squat 4 sets of 8 reps. rest for 1 minute
- Incline Pumps 4 sets of 10 reps. rest for 1 minute
- Kick Back and Rowing 4 sets of 10 reps. rest for 1m30s
- Lying Triceps Extensions 4 sets of 10 reps. rest for 1m30s
- Sets Of Curl Biceps 4 sets of 10 reps. rest for 1m30s
- Bench Weight Bench Exercise: Leg Raises 4 sets of 10 repetitions
Day D - Recovery / Rest
No exercise, recommended walking or something similar.
I want to track my progress (if any! ) and fine tune this plan. What I hope to achieve is a good plan that can be carried on without too much effort (in terms of money but especially time) and hopefully be an inspiration to someone else!
May the #fitlife be with me!