- Feb 23, 2005
- 3,100
- 149
- 116
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!
*******************************************
*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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