Author Topic: Need help with my weekly schedual...  (Read 2590 times)

Offline milkycereal

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Need help with my weekly schedual...
« on: January 30, 2011, 07:48:35 PM »
I'm a 19yo male, i'm 5'3 and 120ish pounds at most right now, I wanna add on lean muscle and get stronger. Think Bruce Lee...I know you gata work hard to be like that;  to be lean but f*ckin strong and functional and healthy, but that's how i want to be.

Problem is my week is already kinda packed. I would love to train like crazy but i got stuff to do lol.

I have work and school, but by work i don't mean standing behind a register. I pack out dairy at Stop and Shop and I usually have to pack out Juice/Milk, so most of the hours i work i'm lifting heavy and walking around and freezing my ass off...It's tiring and sometimes i worry my body doesnt have time to recover from my actual workouts. Packing out juice doesn't really feel like a workout either since it can last for 4+hours. It feels more like grunt work as opposed to a "fight" or a "hunt", you kno?

 I just started eating Paleo recently and school just started, so i'm still adjusting, but I was burnt out at work this week.

My week usually goes like this

Sun - Work 3-9
Mon - Off
Tues- Work/School from 6.am-9p.m (work 10-5)
Wed -Off
Thursday- Work/School from 6.am-9p.m (work 10-5)
Friday -School 9-12 Work 5-9
Sat- Work 3-9

Honestly what do you guys think? Being a student and all, maybe i should take another day off? I can always workout on my days off but is it placing too much strain on my body?

Oh, and what sort of excercises/movements/routines get you in shape like Bruce, as opposed to...idk Arnold Schwarzenegger?

I don't want to be wider then i am tall...

Offline arthurb999

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Re: Need help with my weekly schedual...
« Reply #1 on: January 31, 2011, 06:37:57 AM »
I think you just need time to adjust to having a somewhat busy schedule.  It doesn't get any easier as you get older...  married, kids, house, job, etc.  

Once your body adapts to the physical work, it will get easier.

1 or 2 focused strength training sessions per week is all you're going to need.  They don't need to be long.. 45 min max. Are you going to workout at home or do you have access to a gym? 


Offline milkycereal

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Re: Need help with my weekly schedual...
« Reply #2 on: January 31, 2011, 07:30:09 AM »
I think you just need time to adjust to having a somewhat busy schedule.  It doesn't get any easier as you get older...  married, kids, house, job, etc.  

Once your body adapts to the physical work, it will get easier.

1 or 2 focused strength training sessions per week is all you're going to need.  They don't need to be long.. 45 min max. Are you going to workout at home or do you have access to a gym? 

Yeah i feel you. Wasn't sure if i was placing too much strain on myself though. It feels that way sometimes...maybe i'm just bitchin...


I workout at home. I Got a bench/barbell, a pullup bar, a punching bag that i can hang from my garage, and a pair of light, medium, and heavy dumbells. Im also open to bodyweight exercises. Also keep in mind i don't have a squat rack, i know it's not nessecary but I can't safely squat as much as i actually can without one. Feel's a lil risky...

Offline Wlfdg

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Re: Need help with my weekly schedual...
« Reply #3 on: January 31, 2011, 07:47:26 AM »
You are "working out".
Put a chinup bar around your house somewhere. Get up 15min earlier a few mornings a week. Do a circuit of chin ups, handstand push ups, one legged squats, regular pushups. Do as many reps of each movement as you can and as many sets of the circuit as you can in 15min. BANG the reps out RAPID FIRE!!!!!!!!!!!!!!

Muscle growth comes from overload
On ONE of your days off find yourself a BIG rock. It needs to big enough that it's a struggle to lift past your waist height. Spend 30-45min. doing everything you can to get that rock over your head. Keep working at it until you can successfully clean and press it 10x. Then get a bigger rock.

Something else you can do is sandbag training.
This article is about football but there are some important points made for regular folks.
http://articles.elitefts.com/articles/training-articles/six-ways-to-use-sandbags-in-your-football-strength-and-conditioning-program/
http://www.youtube.com/watch?v=ca0IAA_K7fg


The difference between Bruce Lee and Arnold is the purpose of their training. For Arnold training for his physique was his sport.
Bruce Lee's physique was a result of his training for Martial Arts.

Offline milkycereal

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Re: Need help with my weekly schedual...
« Reply #4 on: January 31, 2011, 10:49:56 AM »
Well i just ran a few of those circuts. I added in some dumbell squats and a minute on the treadmill every circut and i feel great. I used to work out like thise over the summer before i started eating healthy, i love it. I'm gonna look into more bodyweight excercises and challenge myself a little (one legged squats are tricky, i found im less balanced on my left leg. And beign able to do upsidedown shoulder presses would be awsome without the help of a wall)


Offline Wlfdg

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Re: Need help with my weekly schedual...
« Reply #5 on: January 31, 2011, 07:14:19 PM »
I'm glad you like the circuits.

Do split squats with dumbbells
http://www.youtube.com/watch?v=RZlodHgCipk&feature=related

Turkish getup! Great movement!
http://www.youtube.com/watch?v=Kq4g13c836s&playnext=1&list=PLD384E76131EF70C3

You have a great body type for wall-free handstand pushups. That's a good goal!