It's like this, i work hotel maintenance, walking up and down stairs all day and doing a full day's work too. Walking 20k steps, basically 15km a day. My legs are fricked and my knees are sore.
I've been doing phraks but it's too much tbqh. Even the heavy upper body is fricking me up at work.
I can go to the gym mwf for an hour. I'm thinking maybe push pull with dumbbells and body weight a/b workout, or push pull every day mwf.
I can look to my own plan I'm just asking what you think would be the best way to go about this please.
I could possibly do an upper lower a/b workout but keeping it light for the lower days, maybe higher reps for endurance rather than strength.
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You should try to get a job at a 5 star hotel and tell us stories of degen saudis shitting on prostitutes
I'll try
saudis probably don't let random maintenance workers watch them shit on prostitutes, moron
Frick you zoomer moron
He can install spycams
And not once did i mention anything about being a maintenance worker at thst hotel
As far as I'm concerned he doesn't even need to leave a basement to tell us the stories, as long they are entertaining and sound true enough.
life goals
These 2 linked up?
I'm a straight white Irish male, married, 4 kids. Just looking for advice bros
I miss having overnight maintenance bros. Fricking covid cost-cutting changes.
Skelton staff here. No fun to be had
So anyone finna bouta help?
I do commercial maintenance. Walk around 8 miles a day and turn a big wrench when I'm not walking. I do weighted calisthenics. Heavy days on my days off and working days are just maintaining and chasing a pump. More mobility work on work days. Priorities are shoulder, knee and hip mobility. I've accepted that I have to compromise on my fitness if I want to stay healthy long term, otherwise I get overuse injuries or get sick from over exhaustion. I'm definitely still healthy but I don't look as good as I did before I got into this line of work. Hope the paycheck is worth it anon
I CHOOSE YOU!
>I'm thinking maybe push pull with dumbbells and body weight a/b workout
i've been doing this for 5 months already and seeing some nice results.
You doing random exercises or do you have a set routine? I'm thinking of picking 3 or 4 of whatever i want and doing them each workout day
So like maybe throw in a couple leg exercises on a Friday so i have the weekend to rest?
if your lower body is beat up I would only recommend training legs once a week
Stop whining. How are your legs tired from stairs? I deliver appliances for 8 hours/day, lifting washing machines up to 130kg up 4 floors and Iift 4 times a week with no issues.
Take care of your knees and joints. I squat more then almost anyone on this board and my knees are fine.
poast fizeek
How old are you? I'm 38 and been in manual labour for 22yrs now loads of different jobs and it's taking its toll. This current job is hurting my legs, ok?
tough guy larper. anybody will be tired from that much walking, no matter how much they squat.
I would recommend light to moderate weight high range of motion movements. Not pushing the intensity (proximity to failure) that high, just focusing on high range of motion.
So like a dumbbell press with a deep stretch and full extension for your press. That sorta thing.
Your job is probably stressful on your connective tissues and joints, and deep ranges of motion push blood flow into those typically low blood flow tissues which would quicken recovery.
Ok, so push pull or upper upper?
I initially wanted more strength so i did phrak but that's getting heavy now and not recovering well, I'm strong anyway or so I'm told at bjj (I'm purple). I just i just want to look like i lift tbh,
I'm not sure if you should do push pull or upper upper. Sorta depends on your recovery and baseline effort.
However I'd recommend including face pulls and lower back extensions to help out your situation
what is your goal? what do you want to get out of your training?
Higher reps for hypertrophy. But if you’re tired all the time, you’ll have a hard time keeping gains. Probably should look into some supplements. I dunno which. But I’d say lower reps but more weight. Try it for a few months and see how it goes. If you work so much physical labor, maybe 1 hr 3x a week is too much. Probably push/pull might be better as I hear it’s shorter workouts
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U wot m8
eat and sleep more, don’t say you do enough cause you’re clearly not if you’re not recovering
use daily multivitamins and zinc and k2 and d3 and fish oil and manage your electrolytes
Just do calisthenics for this phase bro your lifestyle doesn't seem suited to heavy weights right now and those will be suitable for your recovery and work needs.