training & manual labor

[neanderthal]

this summer( starting this monday) i will be working 10 hours a day out in that tenacious heat. so i decided i better modify my routine a little bit. i cut it down to three days a week and decided to put down only 2 days of cardio. here is my current idea.

MON
superset - incline bench/chins 3x
superset - flat bb bench/rows 3x
superset - flies/ db pullovers 3x
dead lifts 2x3-6
bench negative 1x1
calve raises (1 set in between each superset)

TUES - CARDIO 20mins, abs

WEDS
lying side laterals 2x
super set - shoulder press/lateral raises 2x
shrugs 2x
superset - bb curls/close grip bench or weighted dips 2x
superset - db curls/skull crushers 2x
superset - concentration curls/ 1 arm tricep ext 2x
forearms

THURS - CARDIO, 20 mins & abs

FRI
squats 3x
superset - front squats/ leg curls 3x
superset - leg ext/ SLDL or toes pointed hyper ext 3x
single leg curl 3x
calves

SAT & SUN - OFF


does this sound like too much? i only listed the number of sets because my reps change every week, as well as some of the exercises. please critique, any advice will be appreciated. thanx

 

[Arnold]

Manual labor 10 hours a day?

What is your goal?

 

[Redwolf]

Hey neanderthal, I've in worked Heavy Industry myself for years at a time, and through experience I've found one sure method to fight the effects of muscle catabolism through 10 to 12 hours of hard labor every day.
Get a 1 liter bottle, stuff it in the back of your tool pouch, and fill it with :

- 200 grams quality whey powder (my brand that = 144g. protein)

- 5 to 10 grams creatine

- 2 table spoons of flaxseed oil

add glutamine or anything else you see fit.

During work, take a good slam of that mix every 15 minutes or so, all day long.
As long as you get quality sleep, you can work out as hard as you want.

For every coffee and luch break you still want to take in plenty of carbs and protein from solid food.

 

[neanderthal]

Originally posted by Prince
Manual labor 10 hours a day?

What is your goal?

yup, 10 hours,

as of now, my goal is to lose fat and maintain the muscle i got. im at around 11% right now and would like to drop it to around 8%

 

[neanderthal]

Originally posted by Redwolf
Hey neanderthal, I've in worked Heavy Industry myself for years at a time, and through experience I've found one sure method to fight the effects of muscle catabolism through 10 to 12 hours of hard labor every day.
Get a 1 liter bottle, stuff it in the back of your tool pouch, and fill it with :

- 200 grams quality whey powder (my brand that = 144g. protein)

- 5 to 10 grams creatine

- 2 table spoons of flaxseed oil

add glutamine or anything else you see fit.

During work, take a good slam of that mix every 15 minutes or so, all day long.
As long as you get quality sleep, you can work out as hard as you want.

For every coffee and luch break you still want to take in plenty of carbs and protein from solid food.

yeah i was actually thinking about doing something similar to that.
during our breaks i would just slam a protein shake. but yeah i like your idea, thats alot of frickin protein though!

 

[Mudge]

You probably will have no trouble with fat is my guess. When I had more active jobs, warehousing, truckdriving (and delivering), when your always in a hurry/active I could eat anything at any time and I stayed lean. The hard part was some of the punishing days didn't really make me want to hit the gym, but in general those were the best days of my life, now I have a desk job and its not so easy.

 

[neanderthal]

yeah i here ya mudge. those long days can really diminish your motivation for hitting the gym. but ya do what ya gotta do.

 

[Mudge]

I unloaded a 48 footer myself once when working retail about 6 years ago, unloaded, scanned, and put on these long cars we called "U-Boats" (not actual submarines of course).

I had no breaks, no lunch, and went through my 2 liter of 7-UP in around an hour, which sucked because I thought it would last longer. Anywho, that was my worst day on record, I actually got it finished in around 8 hours, but I had to litterally run back and forth constantly. The further back in the truck you got, the worse it got because of jams on the rollers, and running all the way to the computer to scan everything in.

It was like being a payed slave. I left that place to go to a much nicer/better/friendlier job doing the same thing, and even got a pay raise. Some places just use you until you quit or go downhill.

 

[MatthewO]

Sounds like a good plan, but with that much outdoor activity, why are you doing any cardio at all?

The extra 300-400 calories you burn on top of your daily activity will just have to be slammed down with more food and your cardio health will be supreme doing 10 hours of manual labor. Otherwise, plan looks good.

Matthew

 

[Mudge]

Seriously, I didn't need any cardio, especially if you're already fairly lean.

 

[neanderthal]

alright, ill drop the cardio. i just wasnt sure how much to do, i was doing 4 days of cardio prior to this, i thought 2 days sounded like a safe number. but no cardio is good with me thanx for all the advice!