Help with Workout Schedule & Work Schedule

K

KURT

New Member
Hey Gents back again

I recently moved and have picked things up were I left off getting into new home and routine of life etc. I hadn't worked out for awhile but I have been back in gym for past 2 months. Before I moved I had been reading up on all of this and trying understand it and implement


Here is One of my Issues

My Job requires me to work rotating shifts and alternating days and nights so I work a staggered routine. this makes it impossible to be person that can go to the gym on Mon, Wed & Fri. I am able to do ok with getting in a consistant routine 3 of 4 weeks per month, but there is always 1 week a month that I can't space out my workouts. I understand the importance of quality sleep and rest during a muscle building phase, but I also have the need to pay for all the food and supplments and gym ship.LOL I also know that this will effect my results but can anyone with any real experience comment on their experiences and how they handle this.

Also, I have set up my exercises per Bryan's suggestions and am working on my RM max's this week.

then I will start my SD and go for broke.

another question for clairification the
15, 10 and 5's are the reps for each exercise on those weeks correct

week 1: 15 on (mon Wed Fri)
week 2: 15 on (mon wed fri)
week 3 10 on (mon wed fri)
wwek 4: 10 on (Mon wed fri)
Week 5: 5 on (Mon wed fri)
Week 6: 5 on Mon wed fri)
Week 7: 2 Neg's (Mon wed Fri)
Week 8: 2 Negs (Mon Wed Fri)

I have alot of work to do but I think my goals are achievable so I will update on my progress.
 
For Clarification

I'm 38 overfat and prior to 3 years ago hadn't been in gym in easy 15 years, smoked and drank excessivly so I had much work to do just to get in shape. Now I am ready to get serious and step it up. I took 18 years to get this way so I figure 5 fix it....
 
I hope your SD is during the "off" week, so you can utilize it for that, rather than the gym time. Reps is correct: your weights are lighter in the 15's of course, from your 15rm (rep max) and will condition you for the tens and so forth.
A good idea would be to buy a BB and weight set for the house. You could do the basics in your offweek, by doing the big compound movements. (see my sig) That would hold or continue your gains as opposed to a slight loss of strength/size gains.
Practically your entire body can be worked out just using a barbell, to a point.

I don't know how much lard you're carrying at this point, but HST may surprise you on that 5-year plan! Most of that depends on your diet though. Figure a pound a week for cutting. 5 years would be a total of 260 lbs! You can't be THAT fat!
 
You don't have to do your workouts on Mon, Wed and Fri, and you don't have to take a day off between them. During the 1 week where your work schedule is all messed up, I would just fit the workouts in wherever they would fit. What does your work schedule look like that week? When could you possibly make it to the gym at all that week?

Considering your schedule, I would suggest a simplified routine focusing on compounds with few, if any, isolations, just to keep your time in the gym minimized.
 
<div>
(Totentanz @ Apr. 22 2007,16:45)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">You don't have to do your workouts on Mon, Wed and Fri, and you don't have to take a day off between them. During the 1 week where your work schedule is all messed up, I would just fit the workouts in wherever they would fit. What does your work schedule look like that week? When could you possibly make it to the gym at all that week?

Considering your schedule, I would suggest a simplified routine focusing on compounds with few, if any, isolations, just to keep your time in the gym minimized.</div>
I second all that, if you have a simple all over body routine utilising a few compound exercises then you know everytime you hit the gym you've covered all your bases.

Then you know as long as you manage to go to the gym 3-4 times a week, or at least 2 if it's a really crazy week, then you'll make progress.

It might be that you end up sometimes going on 2 consecutive days...other times there's 2 or 3 days between sessions, doesn't matter as long as you're going faily regularly.

I'm self employed so to a certain extent I manage my own schedule...each week I plan when i'm going to have meetings, when I'm going to do certain tasks..and top priority when I'm going to fit in my gym sessions :-D

So planning your sessions each week around work will work best but even when you fail to get do that, just get your butt down there at least 2, preferably 3 or 4 times a week, doesn't matter specifically when, and you'll be fine.

Cheers

Rob
 
Gents,

Thanks for the info; This makes me happy to hear. When I was training before I had to take days off to recover so I had to rest usually 2-3 days min.

Beside primary goal of muscle gain and fat loss. in order to achieve that I have to get in Gym 3-4 times a week and at home hit the treadmill or do other outside activity ie... bike ride etc, but I am more apt to do treadmill at home.

Thansk for the encouragement I will keep you posted on results...

Quad no you're right I'm not 260 (lol)...My starting stats are

Age: 38
Height: 5' 8 1/2&quot;
Weight: 183-184
Estimated BF%= 29.5-30%


Waist: 41&quot;
Hips: 38&quot;
Chest: 41&quot;
Neck: 15 1/4

R Bicep:13 3/4
L Bicep: 13 3/4

R Thigh: 22&quot;
L Thigh: 22&quot;

R Calf: 14&quot;
L Calf: 14&quot;

-----------------------------------------------------------------------

I have the basics for the diet I plan on a zig zag with a deficit of 500-300 cals a day with 1 cheat meal a week on a off day., with no less than 5 days between cheat meals. Any comments welcome!


BREAKFEAST:
OATS-EGGS-FRUIT-ALMONDS COFFEE OR GREEN TEA

AM SNACK
PROTEIN BAR or

LUNCH TUNA, CHICKEN, TURKEY WITH RICE AND GREEN VEGGIE

PM SNACK BANANA-ALMONDS

DINNER
CHICKEN, LEAN RED MEAT, SALMON,TALAPIA, OR PORK
SWEET POTATO GREEN VEGGIE

EVENING SNACK
SHAKE WITH COTTAGE CHEESE
 
I will give you guys my planned exercises next; I'm looking at 12 with 5 others to interchange with periodically....

Again I appreciate the encouragment, I am going to make a change.
 
REALLY:! Scientific

I have a hard time with 1800 cals a day. I feel fammished on 1800-1900. I don't eat shitty food I just eat too muchh....

Basal is around 1500

How many would you suggest I was hoping for 1 pound a week loss? Any info would be warranted
 
How do these Exercises Sound to you guys (again I'm taking right from Bryan's AM?PM split and ones I am familiar with from other workout routine.

First Phase will be on these Exercises (Unless someone suggests a better chaneg out)

Squat
Incline Barbell Bench
T-Bar Row
DB Press-Up
Chins
(Leg Extension, Leg Curl, Calf Raise)
Dips
Pull Ups
DB Side Raises
Tri Extensions
Barbell Curl
DB Fly
Lat Pull Down


Obliques
Ab's


Interchange Exercises: Will supplmet or change up inn phase 2

Straight legged Dead Lift
Upright Row
Bent Over Lat
Military Press
Lying rear Delt
Flat Bench
 
You must log in or register to reply here.
Back
Top