4 days off a week...when to work out?

Discussion in 'Fitness & Nutrition' started by Fox800, Jun 9, 2009.

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  1. Fox800

    Fox800 Fear Boner OT Supporter

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    I work a three day block each week and have four days in a row off. I want to set up a schedule to lift three days a week and run three days a week. How would you recommend structuring this so as to not overtrain? I work on an ambulance, so a lot of the time I'm pretty exhausted when I get home from work.

    Here's my current schedule:
    Mon - Off
    Tues - Off
    Weds - Off
    Thurs - 6AM-6PM (12 hours)
    Fri - 6AM-6PM (12 hours)
    Sat - 6AM-6AM (24 hours)
    Sun - Off
     
    Last edited: Jun 9, 2009
  2. Bodhi

    Bodhi My crotch is red .. my lambos blue .. and ill be g

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    damn man. I dunno, if I had that schedule. I'd probably do, Mon/Tues, Weds OFF, Thurs/Fri 8-9, and sleeping beauty it all day sunday. Those shifts do not sound fun, good luck man.
     
  3. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    i'd say workout the 3 days prior to your shifts. take the first day off as your sleep day to recover from crazy ambulance shifts.

    monday chest/shoulders/triceps
    tuesday back/biceps
    wed legs
    thursday work
    friday work
    saturday work
    sunday sleep
     
  4. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    though saturday shifts, you do get sleep time, right? you're usually not on the go 24 hours?
     
  5. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    I have 6AM - 6PM shifts every day....

    I'd recommend working around that 24 hour shift for sure, but those other days don't look too horrible.
     
  6. JeremyD

    JeremyD New Member

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    I'd lift 2x a day m-w personally, with sunday being a sleep/recovery/eat oreo's day.
     
  7. Fox800

    Fox800 Fear Boner OT Supporter

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    It depends on the station...so it's hard to say. Some days we are only out for 4-6 hours total, other shifts we might only see the station for 4-5 hours out of 24 hours.
     
  8. Fox800

    Fox800 Fear Boner OT Supporter

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    I think I'm just going to adjust PurEvl's routine to my schedule.

    monday chest/shoulders/triceps AM, run PM
    tuesday back/biceps AM, run PM
    wed legs AM, run PM
    thursday work
    friday work
    saturday work
    sunday sleep
     
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