Suggestions please

[varoz]

I have resolved to get back to working out religously like I used to 2 years ago. I am trying to setup a workout program for myself but after reading up on the different types of workouts out there, I have become more confused as to what and when I should work out. Let me explain.....

I work at a mill on the greenchain for 4 days @ 12 hours a day, then 4 off. It rotates 2 days and then 2 nights so it ends up being a 8 day work week. It can be physically demanding, especially right now as I just started so i body is adapting still to the work.

Example work week:

Sunday--------6am-6pm
Monday--------6am-6pm
Tuesday-------6pm-6am *night
Wednesday----6pm-6am *night
Thursday------OFF *sleeping till afternoon
Friday---------OFF
Saturday------OFF
Sunday--------OFF


My main goal is to gain mass and strength...and I worry about overtraining.

I am looking for some ideas as to when I should work out as well as to what type of workout I should have...if i work out on my days off i dont know if I am giving my body enough time to heal? and is it okay to work 3 days straight? if so what could be my workout #1-#3?

Many thanks to all who reply!

 

[xblitz44x]

So is it completely impossible to workout on a work day? If so, you can still work with it; even 2 days a week is better than absolutely nothing. Reply and we'll see if we can set you up.

 

[Maks]

Hm ... you could work out 3 days a week no prob ... Tuesdays before the night shift, thursdays after you have slept, and saturdays whenever you like. Then you have after 2 out of 3 workouts one whole day to recover. You might do a lighter day on Tuesday to be able to work afterwards. But looks fine to me.

 

[varoz]

Thanks for the reply guys! I've been sick and havent had a chance to come online but feeling much better now...finally!

I do like the recomendation to workout the 3 days as mentioned....before work, after sleeping and then on saturday. I was thinking of going like this:

workout #1 before my 3rd shift
workout #2 Day off #2
workout #3 Day off #4

Here is the program I had planned for the next 8 weeks:

Day #1
Power Cleans - 1-2 sets to act as a warm-up
Deadlifts - 2 warm-up sets, 2-3 work sets, 6-8 reps
Bent Rows - 2 work sets, 6-8 reps
Reverse-Grip Bent Rows (biceps) - 1 set, 6-8 reps
Lat Pull-downs - 2 work sets, 6-8 reps
Abs

Day #2
Incline Presses - 2 sets, 6-10 reps
Bench Press to neck (upper chest) - 2 warm-up sets, 3 work sets, 6-8 reps
Power Clean and Press - 3-4 work sets, 5-8 reps
Close-Grip Bench Press (triceps), 1 set 8-10 reps
Abs

Day #3
Squats - 2-3 progressively heavier warm-up sets 4-5 working sets, 6-8 reps
Leg curls - 1 warm-up set, 2-3 working set of 8-10 reps.
Standing calf raises - 3 working sets of 15-25 reps, full motion on each rep.


I want to gain as much mass and strength I can and was wondering what you guys thought of this plan? I am 5-10", 173lbs with 15% bf.

Supplements I am taking are: Creatine, Glutamine, and Weight Gainer

Thanks!