[quote]Rob Batista wrote:
Welcome aboard. Where in NJ are ya?[/quote]
West-Central not far from PA. Actually a very nice part of the state.
Welcome to the team! We are here to support!
[quote]Kairiki wrote:
Welcome to the team! We are here to support![/quote]
Thanks here to learn and contribute
[quote]big nurse wrote:
I noticed that you posted in another thread that you also do rotating 12 hour shifts…what is it that you do ? and how do you deal with training around the shifts ?.
Just to add that i am a specialist nurse and work 12 hr shifts that usually turns into 13 in the hospital and try to train before a shift .[/quote]
I work in the government sector.
I try to work my schedule so that I rarely train when I work a 12 hr day shift. If I do I make it a short one-3 sets of 15 with short rest between sets. Or I’ll just do 25 min of cardio and some abs at home.
If I’m on nights and I need to train I’ll get 6 hrs sleep, have a pre workout caffine-creatine-no2 liquid supp and a powerbar and hit the gym.
My upper/lower split works well with my schedule. I would have a hard time if I had to train frequently after working a 12.
Welcome to the O35 area. Looking forward to following your log.
james
Some thoughts on deloading:
I know how beneficial deloading is and I admit I feel really good after a week off but I have a really hard time staying out of the gym for a full week. 4 or 5 days is about all I can stand before I start to feel out of sorts. With my crappy work schedule I have a monthly time when I take 3 to 4 days off but thats usually it. Instead of a deload week I’ll do a variation of a full body circuit.
This week I’m planning on doing some variation Mon then Wed or Thurs depending on recovery then Fri or Sat.
I got the basic idea from this article: Lose Fat, Stay Strong
Heres the variation I did today:
Warm up: 15 minutes of mobility/foam roller/bands/ stretching, 5 min cardio
Circuit 1:
Each set done for 12-15 reps or failure whichever comes first.
30 second rest between sets. 1 min to 2 min between rounds.
1st round-warm up
Hammer leg press: 225x15
Hammer row: 185x12
Hammer chestpress 135x12
Plate frontraise 10x10 If my shoulders could stand a pressing movement I would do it here.
2nd round
Leg press: 495x15
Row : 315x13
Press : 225x10
Raise : 25x11
3rd round
Leg press: 585x10
Row : 315x11
press : 225x10
Raise : 25x10
4th Round
Leg press: 585x10
Row : 315x9
Press : 225x7
Raise : 25x9
2nd Circuit-At this point I’m breathing heavy and soaked with sweat-people are quickly moving out of my way.
1st round
Inc. Smith press: 135x10
Pulldown medgrip: 120x10
Nose rope pull : 12x10 New exercise for me-rear delt
Body wt squats : 25 reps
2nd round
Inc.press: 185x13
Pulldown : 160x12
Nose pull: 17x20
BW Squat : 25 reps
3rd round-on fumes
Inc.press: 205x9
Pulldown : 160x12
Nose pull: 22x17
BW Squat : 25 reps
Finished up with 2 machine supersets for arms bi curl/ then tri ex.
3 sets abs
Crawled out of the gym but felt good.
I put the leg movement 1st in the 1st circuit and last in the 2nd-personal pref.
On one of my next workouts I will start with Deadlifts or Front squats with a dumbell.
Just used this workout from Chad Waterbury:
really liked it, worth a try.