Bunny, I think its impressive you can work that shift and be motivated at all. There are shorter workouts you could do so you don’t always have to be mentally prepared for those huge workouts of yours. I could have 10 hours of sleep and still be intimidated by your routines. Good luck.
That is a lot of work. How long does your workout take? I have worked graveyard for over 20 years except for a short stint at rotating shifts (hated it). I found that working out after i get up in the afternoon works best for me.
[quote]Ironmantrw wrote:
That is a lot of work. How long does your workout take? I have worked graveyard for over 20 years except for a short stint at rotating shifts (hated it). I found that working out after i get up in the afternoon works best for me. [/quote]
My training sessions usually last about 45 minutes to 1 1/2 hours. The longer they are, usually the heavier. Conversely, the shorter… the lighter.
Midnight shift is the hardest for me to get motivated… and effects my diet the most as well.
I am going to try and do my training sessions as you have suggested… in the afternoons or early evenings when I get up. Trying to do them after work (especially after an hour commute home) does not seem to be working.
I don’t know to what or how, so… here is your chance guys to impart the approx. 400 years combined training experience between you all to sort out this big dumb Canuck.
Those of you that are familiar with me, my thread, my training thus far know what I have been up to.
My goals are to be “UGLY STRONG” (had to use it!), but to also lose the body fat… I would like to look good for once in my life.
So… if any of you would like to show your prowess design a program for me… or have any programs you think I may benefit from… fire away.
I know there are a plethora of programs/ schedules on this site… but, which ones are the best, and which ones will suit me?
So… here is your chance to tell me where to go, so to speak.
In the meantime, I am going to the gym, Back and Hams today, probably throw in some ab work too.
I have never tried it, and it would be completely different from what you have done in the past, but many people have had success with Staley’s EDT program.
I don’t know all that much about the program but it looks very demanding from an energy standpoint. Others may have more input.
I think I’ve said this before, but getting ugly strong is not a process of merely expending energy. It’s a matter of marchaling your energies correctly and with focus.
In order to get strong, you have to stay away from overtraining. You’ve can’t make yourself so weary that you can’t recover from it.
Body composition is changed with diet to a large extent. Remove carbs from your diet (pastas, doughnuts, rice and stuff) and focus on getting any carbs from veggies and fruit. Get your energy from fats. When you start taking in fats and reducing carbs, the body thinks that the time for retaining fat for the lean times is over and actually starts burning body fat for fuel.
You’ve seen my (crummy) pictures. I look like I do not because I restrict calories, but because of the nature of the calories I eat. Meat (fatty as possible), veggies and fruit. You won’t lose muscle, because by lifting weights you’re signaling your body that it needs to hold on to muscle tissue, so it will preferentially burn fat as an energy source rather than muscle tissue.
Eating this way doesn’t preclude eating carbs. I eat a maple bar or a plate of spaghetti whenever I get a strong craving. I just don’t do it as a rule.
Look at DoggCrapp training for what I’m talking about on the training front. The idea there is to do 1 movement per bodypart, hit it as hard as possible in that one set, and then let it recover. The guys following it (and you may be a good candidate) get ungodly strong and jacked. But they aren’t doing that much work per bodypart in terms of volume.
I’m of the opinion these days that it doesn’t matter what you do in training so long as you can eat and sleep your way out of it. When you can’t do that then the training needs to be adjusted. In other words, there’s no magic routine. You have to know your recovery capacity and always operate within it. It’s better to be conservative in training (I’m speaking of volume here) so you can be sure of recovering in time to train again.
Thanks Mday and Skid… the account with Staley site… what kind of $$ am I looking at?
In the mean time, went to the gym today… had 35 minutes to train, managed to accomplish the following;
DEADLIFTS (Conventional)
135xlots
225x10
315x8
405x3
440x1 (30 second pause) then 440x1 no straps or belt, grip felt stronger today… things are looking up!
WIDE GRIP CABLE PULLDOWNS
200x12
220x10
240x6
260x3 no straps
BENTOVER DUMBELL ROWS
110x8
120x6
140x5
—Then they shut the music and the lights off, I guess to give me a hint. Figured if I did not meet their (the staff/ owner) gaze, they would let me go. Apparently not.
Well, gotta cut the grass, wash the car, weed he gardens… so I will consider that my cardio… right?
Meeting some friends tonight at the “Keg Steakhouse”…mmmmmmmm.
hey bunny, when you work out your EDT stuff shoot me a PM, I’d like to see what you are doing. Hey you are a strong guy, I can only imagine what your next cycle will be!!
[quote]TNT-CDN wrote:
Throw in 2 sessions of sled dragging per week for the fat loss thing or 2 sessions of hill sprints.
TNT[/quote]
Yesssss… my cardio has been severely lacking as of late. 1 or 2 hockey games per week is not enough, especially not enough to counteract my summer patio routine.
The hill sprints are a good idea, no muss, no fuss… do them anywhere.
I am off work today, alone… nice and quiet, all the yard stuff done… going to go and get my haircut and revamp my schedule/ training routine.
On another note, weighed myself this morning… even after last nights awesome meal at the Keg… 264 pounds!
That is a loss of 16 pounds since middle of April. Not bad, but I had set a goal to be around 250 by mid July.
But, since I know I have also gained muscle… I am not overly dissapointed.
BARBELL PUSH PRESS
135x15 (no push- just press)
185x6 (only pushed on last 2 reps)
205x4
225x2
135xlots- pressed to failure, then push press to failure
DUMBELL SEATED PRESS
80x8
90x5
100x3 then 70x8 no rest
DUMBELL SIDE LATERALS (ALTERNATING ARMS)
35x11
40x8
45x7
50x5
DUMBELL REAR LATERALS
30x9
35x8
40x5
ROPE CABLE FACE PULLS SUPERSETTED WITH BARBELL SHRUGS (slow- squeeze and hold)
50x16—225x10
70x13—315x7
90x11—405x4
BARBELL CURLS
100x12
120x8
140x4
150x2–100x6 no rest drop set
DUMBELL PREACHER CURLS
35x 4 sets of 5 alternating arms- no rest
DUMBELL HAMMER CURLS
40x7
50x5
60x3- then drop set 30x3 no rest
BARBELL PUSH PRESS
135x15 (no push- just press)
185x6 (only pushed on last 2 reps)
205x4
225x2
135xlots- pressed to failure, then push press to failure
DUMBELL SEATED PRESS
80x8
90x5
100x3 then 70x8 no rest
DUMBELL SIDE LATERALS (ALTERNATING ARMS)
35x11
40x8
45x7
50x5
DUMBELL REAR LATERALS
30x9
35x8
40x5
ROPE CABLE FACE PULLS SUPERSETTED WITH BARBELL SHRUGS (slow- squeeze and hold)
50x16—225x10
70x13—315x7
90x11—405x4
BARBELL CURLS
100x12
120x8
140x4
150x2–100x6 no rest drop set
DUMBELL PREACHER CURLS
35x 4 sets of 5 alternating arms- no rest
DUMBELL HAMMER CURLS
40x7
50x5
60x3- then drop set 30x3 no rest[/quote]
That is a serious amount of volume in there, with some serious weight being thrown around also.
If you are trying to lose some fat and increase your conditioning as well I’ve found total body sessions work better for me than splits. Just a thought.
That is a serious amount of volume in there, with some serious weight being thrown around also.
If you are trying to lose some fat and increase your conditioning as well I’ve found total body sessions work better for me than splits. Just a thought.
Burnesy
Thanks Burnesy… I agree with you, just in limbo right now, trying to come to a decision on where I want my training to go. Looking for a new training routine/ schedule.
The Powerlifting/ Strongman stuff looks realy interesting and appealing to me. I know absolutely nothing about it though, just trying to educate myself right now.