A while ago now, I started SL and moved onto 5x5 with some pretty nice results. Overall I was happy with my pregession, so i'm not looking for advice on the routine.
During that time I got pneumonia, was out of the gym for awhile. I dropped to about 62KG at 188cm tall. Havent been in the gym for years now, but im healthy, im currently at 82kg, getting skinnyfat. I drink a lot of soda, eat junk food, you know the score. Here's the thing, im considering going back to the gym. The only interruption is my work, I never had this problem in the past.
I work 4days on and 4 days off. Days i am on i work from 5pm to 5am. Sometimes my work can be labour intensive, so as you can imagine at 5am I am ready for bed. Here's the problem, if I work out 3x per week, Im always going to have to work out during the days I work, at some point. However, i need advice as to how I should plan around it. I can't just workout on my days off, because I would be limited to two workouts, with an extra long "rest" weekend. Although maybe I am wrong about that.
I would like my workouts to be consistent on days, so I guess sometimes i would work out twice on days on, and sometimes only once on days on. And at least for the first 6 months I would rather workout AFTER work, and get some sleep because I don't think id manage lifting through the initial pains and then hitting 12 hours of work. However, i've read that the optimal time to be lifting should be between 3-11 hours of being awake due to hormones, something i think is impossible with my schedule for the most part, however the tradeoff of lifting 1 hour or 14 hours into my day might be negligible compared to the overall picture.
Anyone with wisdom help me out?
thanks
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02-23-2016, 02:21 PM #1
5x5/SL routine based around my very awkward work schedule.
Last edited by CanUbAnKai; 02-23-2016 at 03:54 PM.
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02-23-2016, 02:24 PM #2
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02-23-2016, 02:54 PM #6
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02-24-2016, 11:00 PM #11
I work 4 on 4 off and I run an upper lower split on my 4 days off. Its been working great - no problems with recovery despite lifting 4 consecutive days. Just make sure the volume isn't too high. Some good upper/lower splits are Fierce 5 Intermediate, Lyle's Generic Bulking Routine, PHUL, Candito's Linear Program.
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