I spent a year and a half on our 3rd shift which is 1700-0300. I’m on 1st shift with Mon, Tues, Wed off now.
I was a State Trooper from 2010-2013 and the reason I left was the rotating schedule. We worked a six week cycle:
Tues-Mon on days, 8 hr shifts starting at 5, 6, 7am
Off Tues, Wed, Thurs
Fri-Fri on nights, 8 hr shifts starting at 3 or 4pm except on the first Fri and Sat where we started at 4, 5, 6, or 7 pm
Off Sat, Sun, Mon
Tues-Mon on days again
Off Tues and Wed
Thurs-Thurs on nights again and working later on Fri and Sat night
So, in conclusion, 7 on, 3 off, 8 on 3 off, 7 on, 2 off, 8 on, 4 off, repeat.
I wasn’t a fan and there weren’t many ways to get out of that schedule. First shift is treating me much better (0700-1700).
Do you have a trap bar or two curl bars? The curl bars would be tough to balance but that’s part of the fun. They’d get the weight away from your legs.
Before I got DBs at home I used a barbell for single-arm bent-over rows. I did them the same way I do DB rows. It worked fine once I found the right balance point.
Well that is a complicated schedule! Working 8 days straight must have been terrible. I actually like my 12 hour day/night schedule better, it was rewritten from the commies regime(as Bosnia was part of communistic Yugoslavia tll '92) and those guys knew some shit when it came to discipline, even though the system itself was fucked up in, well pretty much all else.
-l have a way of doing day shifts from 7,30 am to 4,00 pm, but the monthly paycheck is about 15% less that way, because night shifts are paid more, and atm I can’t support that because of 5 more years in depth to the bank for constuction of my house, but to tell you the truth I can’t wait to start working that way, it’s much healthier on the body and you can organize yourself better, + having every weekend off.
-Curl bars? You mean Z bars? I think I have them, trap bar I don’t have. Sounds like a good idea that I will try when not a lot of people are in gym, as curl bars are occupied 90% of the time lol.
Wed 20th Dec - lower day Squat kizen
117,5kg 3x5, 1x amrap x10
-There was that 17yo genetic freak kid I mentioned before that does shot put, he was doing sets of 3 with 170kg on the other squat rack with ease. I think he has more than 200km in him. Fun to watch, amazing what genetics is. I’ll have to work my ass of for a long time to do that while he hits it with ease at just turning 17. RDLS
100kg 5x6 - first time deadlift variation since the injury, felt pretty good. chins 5x6 low back extension 20kg 1x10, 30kg 4x10
and had no more time, wanted to do more back and hamrstring work but I’ll have to leave it for next time. I figured I’ll probably do one lower body day hamstring oriented and the other quad oriented.
I decided whenever I train home it will be with high reps, since it is cold in my home gym, no heating, so lifting closer to 1rm is kind of dangerous since I did hurt my back very badly 2y ago sam way, and also I’m just unmotivated to lift heavy at home. squat-beltless
100kg 5x10 - wow, this is killer cg bench
70kg 5x10 - easy. supersetted with: hammer grip pulls
5x6 tricep barbell extension
40kg 5x10 -supersetted with: chins
5x6 curls
30kg 5x10 supersetted with: pushups 5x10
mon 25 dec - upper day bench
107,5kg 3x5,1x8 - last rep was very hard incline bench
70kg 3x8 - its been a long time since I done this pulls 50 reps - in between bench sets dips 5x20kg 30kg 35kg;15kgx10 dmbl bench
30kg 3x10, 1x8 barbell row 60kg 4x8
Thursday Dec 25 - Mixed day squat kizen
122,5kg 3x5, 1x8 - I think with spotter I had one or even two more in me, but most guys in the gym dont squat and are terrible at spotting, and my philosophy is better no spotter then a bad spotter OHP
62,5kg 3x5, 1x8 - oh man, that 8th rep, took it all I had leg curl 10x 40,45,50 dmbl press 19kg 3x10 dmb fly 9kg 3x12 dips 10kg 15kg,15kg, 10kg low back extensions 20kg bw, 25kg, bw curl 3 sets
Rested for a whole 6 days, kind of needed it as well, the gym didt work anyway. bench kizen
110kg 3x5, 1x7 - so needed one more for the goal reps, it actually felt normally heavy on the arms, not like the 107.5kg last week, maybe cause of the rest.
I’m staying at this weight till I can get 8 ohp volume
67.5kg 5x3- decided to kick weight up a bit, since next ohp kizen session I am doing 65 for 5s and amrap, makes no sence to me doing triples with it
55kg 5x8- this is actually rep set pr, rested a bit more between sets, but completed them pulls/chins 25+25 in betweend ohp sets curls 2sets each of hammer curls, dmbell curs and barbell curls, 8-12 reps with very short rest periods for an amazing pump
-posting from the night shift, hopefullz tonight I will be able to do squats, but will not force myself if Im too tired or just feel like shit cause of lack of sleep
fri 5th jan '18
So again felt like shit, headache and just overall weaknesa, slight throat ache, but the main reason is probably the lack of sleep, my baby girl woke us up crying the night before, probably her teeth giving her trouble, kept us awake an hour or so.
Still decided ti hit the gym and at least do anything squat kizen
125kg 3x5,1x6 - stay at this weight and try and hit 8 push press
70kg 4x5 pulls 4x6
Well that is just how training is for us regular working family people, stuff is not optimal all the time, still important thing for me is to just stay consistent
I must admit that I’m enjoying my 30-40 minute sessions (lifting portion only). I’m not doing any barbell stuff hardly—everything is machines or cables. I think by using those things I’m doing more isolation work than I’ve done in a while. I’m smoking my muscles and getting great workouts without the usual fatigue from heavy deads, squats, etc. It’s a nice break.
As long as you can keep doing something then you’ll fight the effects of time and aging. Use it or lose it!
Yeah it is really important to just stay consistent with the training even when not feeling optimal.
How is that hip of yours doing? Can you still do upper body sessions, maybe it’s time for you to do some bro lifts, add some meat to those arms lol
My hip feels great but my right shoulder and arm feel horrible from the one crutch that I’ve been using to assist me. I’ve managed to compress a nerve or nerves in the brachial plexus and it hurts 10 times more than my hip. I ditched the crutch yesterday. I can’t let that thing keep compressing my nerves. I already have weakness in my hand. I had to choose between increasing the risk that my labrum doesn’t heal (and possibly having surgery again down the road) or definitely losing the function of part or all of my right arm. I chose my arm and the immediate problem. My co-worker had the same surgery on the same hip performed by the same doctor and he started walking without crutches on day 3 and he seems to be doing fine.
Check out my log to see what I’ve been doing. I’m beating myself up with CT’s Best Damn Workout for Naturals 2.0. Those intensification techniques can be quite painful. I’m hoping that the increased discomfort might lead to some much needed progress! I’m hoping to get a head start on adding some quality muscle this year. For now I’m just hitting my upper body and right leg. My left leg will catch up quickly once it’s able.
sun 7th january - home workout sq
120kg x5
1x130kg,135kg
90kg x15 pendlay row
60kg 4x8 curl
Hammer: 10kg 3x12 - with plates
Barbell: 30kg 3x8 and a drop set with 20
gym not working today so decided to hit a fast workout before work. Tomorrow upper body blasting, hope I feel good for it since its after night shift
Monday 8th January - upper day OHP Kizen
65kg 3x5, 1x7 - wow, a grinder, took all I got. A video to follow soon Bench
1x3x 115kg
3x3x 112,5kg - did 115 but then decided to better reduce a bit. Bench is so heavy after the ohp max effort
92,5kg 3x8 Incline: 80kgx5, 70kg x10,9 pulls/chins 10x5=50 total -in between bench and dips pendlay row 70kg 5x6 - bar not touching the ground, an inch or so from it, to keep the tension higher dmbl OHP/lateraly raise
19kg 2x8, 15kg 1x10 / 10kg 3x10 dips 12,12,10 tricep pushdown 3 sets + a drop set for 6,10,15 reps for awesome burn
Very pleased with this session, I think I am close to hitting that OHP for 8, up the volume and wait for it to happen!
As for the bench I upped the sets of 3 as well as sets of 8 by 2,5kg, and also included the incline for variety, to see what happens
Tuesday 9th January- lower day squat heavy
130kg 5x3
Supersetted: dumbbell farmer walks
32,5kg 5x20meter or so squat volume
105kg 5x8
Supersetted: Leg curls
40kg 5x10 chins 4 sets: 30 total low back extensions 30kg 4x10 curls baby
2 sets of each: hammer, dmbl and barbell
Squats were awesome and terrible at the same time, that volume is crazy, had me almost puking to the end of the workout, hope its enough to own 125 for 8 next time
