Need some help. bigtime

TX911 · 04-30-2007, 04:23 PM

Well, my job screwed me yet again and now they've scheduled me to work 72 hr shifts, Fri, Sat, Sun. The prolem lies in the fact that I'm still trying to put on mass and my normal workout routine goes as such: Mon-Upper, Tue-Lower, Wed- Pure cardio, Thur- Upper, Fri- Lower then i'd work sat and sun. I figured this was a pretty good deal since it gave 48 hrs of rest in between body sets. anyway so now that my schedule's fucked any suggestions on how to mitigate this? And no, i cannot leave my workplace to workout, i'm a paramedic and i have to be dedicated my shift 24 hrs. any ideas would be greatly appreciated.

thanx in advance

Monger · 04-30-2007, 04:53 PM

So you can train Mon-Thurs but not Fri-Sun? If so, 3 days of lifting and an extra day for conditioning work isn't bad.

TX911 · 04-30-2007, 04:56 PM

Quote:

Originally Posted by Monger

So you can train Mon-Thurs but not Fri-Sun? If so, 3 days of lifting and an extra day for conditioning work isn't bad.

right, but i'm losing a lower body day in the mix. Could i do a full body day on thur on just one day's rest for my lower body?

Monger · 04-30-2007, 05:06 PM

Quote:

Originally Posted by TX911

right, but i'm losing a lower body day in the mix. Could i do a full body day on thur on just one day's rest for my lower body?

You're worrying to much, dude. Mixing things up and getting variety is always important for long term success. Revamping your workout and changing days can be a good thing. To achieve your goals, there are many different programs that you can do and have nice gains with. Here are some examples off the top of my head...

3 day lifting routines

3 full body days - different exercises each day
1 upper, 1 lower, 1 full body day
1 Press, 1 Pull, 1 Squat day

For a conditioning day you can do HIIT training, sprints, tabata, complexes, etc... If you need more conditioning you can always through a couple sets of interval training after your other days as well.

TX911 · 04-30-2007, 05:14 PM

yeah, you're right. Thanks for the input

Dan's Knuckles · 05-01-2007, 02:14 AM

...Why not try to get your place of employment to invest in a workout room? I know a lot of volunteer and paid EMS organizations around where I'm at have done that. It works pretty well unless you are seriously busy all the time.

**MikeMartial** · 05-02-2007, 09:33 AM

Are you station based, hospital based, or do you do roving deployment? Three 24hr shifts back-to-back? Christ, man, that's just brutal. I know some fire departments that do 48's, but they have stations with living quaters that they deploy out of.

The plan Monger mentioned will work well. Just think of Fri/Sat/Sun as "recovery" days, and also ponder how much better your quality of life would be with a 4-on, 4-off split work schedule