Originally Posted by Red XIII
Hello all, long time no post.
So here's my issue. I'm in the military as a cop and I work a weird shift. Gotta show up at 1230pm and usually don't go home until 10 or 11 at night. On my first and third of my work cycle, I'm required to attend unit PT for about an hour. This usually includes running (sprints or distance) and calisthenic circuits. What makes it even weirder is that I work six days in a row and then have three days off, so I'm never really on or off on set days of the week. Also, two to three times a week, I attend Krav Maga classes for 2 to 3 hours. It is a pretty intense workout in itself.
Anyway, Even with these two physical activities combined, I'm not looking as good as I want. I'm 5'10 and 210lbs. I'm not really sure what my body fat percentage is but I'll say it like this, I look decent in jeans and a t-shirt, but if you saw me at the beach, you wouldn't look twice. My plan is to cut some fat and increase my athleticism, so three times a work cycle (my third and fifth day of work and second day of break) I do a full body weight training routine after work. I've seen stuff about it online but don't ever really remember it being advocated here, so I'm looking for opinions. My typical routine looks like this:
Incline Bench- 3x8
Squats- 3x20 (I love 20 rep squats)
Shoulder press- 3x10
Seated Calf Raises- 5x15
Hammer Curls- 3x10
Skull Crushers- 5x10
Cable Shrugs- 5x12
Continuous abdominal circuit coming out to 100 reps.
So.. is doing this routine 3 days out of 9 including the other stuff I was talking about going to border on over training? I don't feel over trained. Well this work out, coupled with a good diet, help me get toned and increase my athleticism (ie- chasing some one down, extended foot patrols with 40+ lbs of gear, sparring, fire team/squad training exercises)??
If you read this far, thanks! Any advice or comments are much appreciated.
you kind of have it as a 9 day split, versus a 7 day split which most people use as it accommodates their work week. But to be honest your workout isn't very good. There is no variation, very little volume, and just as many shrugs as squats. It seems apparent that you don't want to overlap your mandated training with your personal training which isn't necessarily a bad thing but i'll make a recommendation based upon your free days.
I'd say make them upper/lower body splits. wherein, you would train your upper body twice the first 9 day phase and once the second 9 day phase. then upper body would be once the first 9 day phase and twice the second 9 day phase. Center your workouts around compound movements and vary your reps over the 9 day phases. i.e. first phase is 8 reps, second phase is 12 reps