Posted: 6/10/2015 1:49:09 PM EDT
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I haven't been active here in a few months, spring time was crazy.
I am in a more gentle pace for the summer now though, and I've lost 15 lbs since April. Time to start eating and lifting again. Here is the catch though. I still work hard 6 days a week, lots of concrete work, laying block, shoveling, all the fun compound work movement stuff. I can wake up at 5am, and have a 45 minute window to work out, no longer than that since I have to load the truck and hit the road by 630-7am. I figure that will limit me to just 3 or 4 movements each morning, probably 4 if I cut back the rest times. My workout for the winter involved 6-8 each day and took me 60-90 minutes. Should I be focusing more on compounds, accessory stuff, or just pick two of each? Deadlifts are out of the question, I won't do them when I'm working because it's just too much stress with all the lifting I have to do throughout the day, but everything else should be good to go. I really have to start eating again, if I keep losing weight at the rate I'm going I will have wasted the whole winter, if I am going to do that then I might as well be lifting too though. |
Start with a compound then target the specific muscles for a good pump. That is what I like to do anyway. And since you said you won't do deadlifts, I want to tell you to do deadlifts.  Even if you don't go heavy with them, I would try to hit them just to keep up with them. They will still help you even if you don't go for a PR every time.
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Quoted:
Start with a compound then target the specific muscles for a good pump. That is what I like to do anyway. And since you said you won't do deadlifts, I want to tell you to do deadlifts. Even if you don't go heavy with them, I would try to hit them just to keep up with them. They will still help you even if you don't go for a PR every time.They just make me nervous. Just as an example, I did a freestanding wall this week and we had to move palletized block that weighed 90 lbs each from the pallet to the wall. 11 pallets of them. It was like doing an all day 90 lbs dead lift. I really don't want to overwork that part of my back when I am doing stuff like that almost daily. |
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Quoted:
Seems like eating is a bigger issue that lifting. You'd probably gain weight doing that much work if you gave your body enough to build with. No doubt about that, but I don't want to get a gut while I'm doing it. Lots of guys in my field are built like brick shit houses but usually have a large gut to go with it. Mostly the guys that get their liquid calories at the bar each night. Beer must be a hell of a bulking food. I still want to lift though, especially pushing day. My back and biceps do about 90% of my job. My triceps and chest get neglected hard. I had them caught back up nice this winter but that went all to hell. |
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Quoted:
No doubt about that, but I don't want to get a gut while I'm doing it. Lots of guys in my field are built like brick shit houses but usually have a large gut to go with it. Mostly the guys that get their liquid calories at the bar each night. Beer must be a hell of a bulking food. I still want to lift though, especially pushing day. My back and biceps do about 90% of my job. My triceps and chest get neglected hard. I had them caught back up nice this winter but that went all to hell. Quoted:
Quoted:
Seems like eating is a bigger issue that lifting. You'd probably gain weight doing that much work if you gave your body enough to build with. No doubt about that, but I don't want to get a gut while I'm doing it. Lots of guys in my field are built like brick shit houses but usually have a large gut to go with it. Mostly the guys that get their liquid calories at the bar each night. Beer must be a hell of a bulking food. I still want to lift though, especially pushing day. My back and biceps do about 90% of my job. My triceps and chest get neglected hard. I had them caught back up nice this winter but that went all to hell. I completely understand 
I've gained 20lbs since the first of the year and I occasionally do a calorie restricted diet to try to slow the chubbing process, but then it quickly effects my increases in the weight room. So I'm still looking for balance myself, but I have slowed the weight gaining while still improving strength. Over time I'll get better at eating right to be slimmer and strong. That said, if you ate enough to not lose weight you'd be a long ways ahead. Lifting won't help much if you are already losing weight/muscle. Get to where you are at least eating enough to not lose and the weight lifting may work a lot better. |
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I actually managed 5 movements this morning by supersetting the first 2 and the last 3.
I was sweating hard when it was done but I pulled it off in 45 minutes. I set up a legs push pull (I like to do things backwards) split with 5 movements each day, starting with a big compound lift and one accessory, then the same again with sort of a burn out as the 5th movement. I can drop the last one if it starts to be too much. If I can finish each day inside of 45 minutes that still leaves me 15 minutes to pound a shake and shower, and start my normal work routine. A few times a month I do have to wake up at 4am for super early concrete, I will probably just skip those workouts outright and move the next one the following day. The big hurdle is going to be eating enough. This weekend I am going to batch up lunches for the whole week and buy a new cooler. Even if I can only get up like 5 lbs by fall, I still want to go into the slow season without being emaciated. Then I have all winter to fatten up again. |