As scheduled today 1 hour of fitness ... a lot of work on the step, heavy bar for the shoulders and the usual abdominal / buttocks on the ground.
I'll see tonight if I'll do 50' on the stationary bike (recovery).
Meanwhile I should start fixing a few goal for the next season.
Usually the preparation start with a period call " base" divided into 3 time of 3 weeks each, where to increase the load gradually working on endurance, skill and alternative work (running, swimming, gym, etc. . ) . The intensity is lower, long workouts .
Then follow other 2 " Build" phases of 2 weeks each where the work becomes more specific, working on the own weak points and to increase the FTP (functional threshold power - the exercise is the typical 2x20' medium/high intensity , just in between aerobic and anaerobic ).
After that we have the the "peak" period where try to improve strenghts; it's time to perform short stressful jobs ( anaerobic ). Finally its' race period!! workouts are very specific and intense , short , with days of rest. The athlete level fitness in general goes down a little bit, offset by the greater freshness that makes it possible to achieve high performance.
After the race period, we come back to build period to increase fitness again, waiting for the next race stage!
I do not know if such a scheme is applicable to bodybuilding ...
P.S.: this in not my own idea, but I took it from the book: "the cyclist's training bible" by Joe Friel.