Need help creating a routine for odd work schedule. *Progress log*

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SketchMaster

Diamond Member
Feb 23, 2005
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Turning this into a sort of work out log, I figure it will help me in the long run to document my progress.

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*Original post:

Right now I'm working a job where I'm on for 3-4 days and off 4-3 days. When I'm working I have a hour commute on top of a 12hr shift so besides, food, sleeping and getting ready for the next shift I don't have much time on workdays. I need some help putting together a good beginner workout for the 3-4 days I'm off.

I've worked out in the past so I'm somewhat familiar with weights, but I've always been the tag-along or in a group (like crossfit) so I've never had to build my own routine. I'm looking to start with the basics for good overall fitness and then decide if I want to move up and train for endurance or body building. I have tried my best to do some research before asking for advice, but the problem I keep running into is most of the information I've found is assuming I can hit the gym every other day and that isn't an option for me right now. This is a short term problem as I'll eventually be moving closer to work and have more time between shifts.

With that being said, I've been trying to figure out if I should be doing a full body workout two days a week or 2-4 days of splits? I'm not sure that even with splits it's a good idea to work out back-to-back for four days straight, since I may end up doing more harm than good?

Some background:

I have a loose L-5, so I learned a long time ago to focus on form. I first started CF while working overseas where I was lucky enough to meet a trainer who was really big on teaching form (since he also had an injury to be mindful of) and spent a long time with me getting a good idea of what I should be aiming for. After moving back home I had to find a new CF box, but got fed up with all the "trainers" around my area that were always in my face to do more/faster/heaver even after pointing out my back injury and my form was going to **** trying to make them happy. It's been about a year since I've even thought about a gym, and in that time I've done some pretty grand pigging out.

Now that I'm settled in a new job, I want to work off this flub that has found its way on my gut; then, keep my simple butt in the gym and finally get that build I've always wanted. Right now I'm 6'2 182lbs and would be pretty dang happy if I can swap 20lbs of that for meat. I've already got my diet back in check by getting rid of junk food, cooking whole foods that are low on the glycemic index and keeping track of my cal intake; so nutrition should be good, I just need to start getting active again.

The main points:

> Can someone point me in a good direction for information, or help me build a good beginner routine, for my schedule?
> Only have 3-4 consecutive days to work out (until I move closer to work)
> Should I do FB workout twice a week, 2 day splits, or 4 day consecutive splits?
> Currently 6'2 182lbs (a good 20lbs is flub)

Thanks in advance, guys!
 
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Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I'd do SS and fit the sessions in when you can. If that means taking a 3-4 day break that is FINE.

People over stress the important of training on specific days when they can't. It doesn't really matter until you to to an advance level and even then I'd argue unless you are a professional athlete it doesn't matter too much.

Train when you can, be as consistent as you can and you will get great results as long as your DIET is in check. You have mentioned your diet so you know the importance of it all.
 

TallBill

Lifer
Apr 29, 2001
46,017
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Unless your days are physically tiring, there is no reason you have to take them off. I used to work 7x14's in Iraq and lifted 6-7 days a week.

I agree with Koing though, I'd do Starting Strength (SS). Get the diet in check, sleep.
 

SketchMaster

Diamond Member
Feb 23, 2005
3,100
149
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Thanks for the input, guys! I ate up all I could about SS over the past week and put it to use tonight (working PM-AM shift right now). I'm glad you guys talked me into SS because I'm so rusty I know my form was rubbish, I'll really need to focus on cleaning it up.

Impressions:

My squats were OK but I think I was leaning forward a bit. By the last set I had found my footing and was going through a good full range of motion without dropping too low. need to make sure I tighten up my back a bit more next time.

My bench press was pretty sloppy, but I've spent the least amount of time on this in the past so I'm pretty novice at it. Still playing around with hand and bench positioning, but was getting a good full range of motion after playing around. I put too much on during my 2nd set and screwed myself on the last set, good news is I think I found my max weight.

Deadlift took a couple tries to find my weight. Back was a touch loose towards the end and I need to do a better job of keeping the weight on my heels and not straightening out my legs too soon. Also need to work on keeping the bar as close as possible.

Overall, not great, but not bad for first time back in the gym.

I may try and film my sets so I can get some feedback on how to improve. Working nights usually means I'm hitting the gym around 12-3AM so I'm going solo, which can suck in some cases, but does make you be careful, focus and commit when doing bench press; don't want to be "that guy".

Log:

3x5 Squat: 94lbs
3x5 BP: 84Lbs (94Lbs on 2nd set but dropped after straining, failed on last set and had to bail on the lower rack)
1x5 DL: 114Lbs (could have done more, but was not happy with form)
 
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TallBill

Lifer
Apr 29, 2001
46,017
62
91
Yeah, don't worry about piling on the weight the first few weeks. Keep your form in check or injuries will follow when the weight gets heavy. Videos help too.

I loved working out after everyone else. Just you and iron.
 
Mar 22, 2002
10,483
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Thanks for the input, guys! I ate up all I could about SS over the past week and put it to use tonight (working PM-AM shift right now). I'm glad you guys talked me into SS because I'm so rusty I know my form was rubbish, I'll really need to focus on cleaning it up.

Impressions:

My squats were OK but I think I was leaning forward a bit. By the last set I had found my footing and was going through a good full range of motion without dropping too low. need to make sure I tighten up my back a bit more next time.

My bench press was pretty sloppy, but I've spent the least amount of time on this in the past so I'm pretty novice at it. Still playing around with hand and bench positioning, but was getting a good full range of motion after playing around. I put too much on during my 2nd set and screwed myself on the last set, good news is I think I found my max weight.

Deadlift took a couple tries to find my weight. Back was a touch loose towards the end and I need to do a better job of keeping the weight on my heels and not straightening out my legs too soon. Also need to work on keeping the bar as close as possible.

Overall, not great, but not bad for first time back in the gym.

I may try and film my sets so I can get some feedback on how to improve. Working nights usually means I'm hitting the gym around 12-3AM so I'm going solo, which can suck in some cases, but does make you be careful, focus and commit when doing bench press; don't want to be "that guy".

Log:

3x5 Squat: 94lbs
3x5 BP: 84Lbs (94Lbs on 2nd set but dropped after straining, failed on last set and had to bail on the lower rack)
1x5 DL: 114Lbs (could have done more, but was not happy with form)

Does nobody follow the recommendation to start with the bar and work up 5 pounds every session? For a novice, you need a lot more practice with light weight to solidify your motor program and improve your form. Starting with heavier weights will likely make you sacrifice that a bit.
 

SketchMaster

Diamond Member
Feb 23, 2005
3,100
149
116
Forgot to update this, but I've been logging it on my phone.

9/14/2013
3x5 Squats: 84lbs
3x5 Military Press: 44lbs
3x5 Pendlay Row: 44lbs

9/19/2013
3x5 Squats: 84lbs
3x5 BP: 79lbs
1x5 DL: 114lbs

9/21/2013
3x5 Squats: 94lbs
3x5 Military Press: 49lbs
3x5 Pendlay Row: 54lbs


My current weight is 177.3lbs
 
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