The Rotation Rumba

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    The Rotation Rumba

    I'm starting up a new thread since my plans are undergoing a lot of changes. I'm starting a new job in South America that will have me on a 24/18 day rotation there and back. While at site I will be lifting focused since I will be at a man camp and while at home I will be running focused since I have a 50km race coming up in November. This isn't the most efficient way to train but this is what I've got to work with and I think I can make it work.

    For lifting I will start by following the standard PHUL workout. I will really focus in on the strength portion and try to work my nutrition side as best as I can since it is still a big unknown. During the days I'm not lifting I will have a long steady state cardio (bike or treadmill depending on legs), a hill repeat/sprint workout on the treadmill, and a recovery/core day. If all goes well and I can hit the gym the day after I get to site I can get in three solid lifting cycles before heading back home.

    A basic breakdown should look like:
    Upper Power
    Lower Power
    Hill/Sprint Run
    Upper Hypertrophy
    Lower Hypertrophy
    Steady State Cardio

    There are a couple of other workouts that I have been looking at beyond the PHUL one that I will change over to at some point but I will give the PHUL a good solid run first.

    When home I will change the focus back to running and muscle maintenance as I don't want to lose any/much ground. My goal for this 50k is just to complete (I don't care about competing) so I don't need to kill myself or even run the whole thing. I want to be able to comfortably run 15+ miles in a go by race time and I think that will have me in a state to complete the race. I will look to run 4-5 times a week building from 30 to 50+ miles per week. I will be coming directly from a work rotation to the race so I will have a super long taper and pushing each at home period will be key.

    I don't have a plan build yet as I've never done a structured running plan before. I will need some sprint work in there for power, I will have a long trail run and a long street run each week, and I will have at least one recovery run. Beyond that I have no idea but I have a few weeks to read up and get one laid out.

    If the 50k goes well and my schedule allows I will sign up for the other two 50k races in my area and see about getting the triple 50 this season. If now I'm not too worried about it.

    Goals for the next year ish:

    I want to become part of the 50/400 club

    Pretty much that's it as I think that will take all my time and really push my knowledge and skill sets in the lifting. running, and nutrition arenas. If the 50k race/s go well then next year I'll jump it to the 50 miler and all I have to do between now and then it pick 400lbs off of the floor (you know, easy stuff).



      50 mile run..... Wow!


        Wishing you the very best on those new goals, fellow runner


          TheRaven it looks like I accidentally started this in the "chat room" section versus the "check in" section. Could I talk you into moving it over for me?


            Well I didn't get Day 1 (Power Upper) done yesterday as I was a little too worn out from the trip and I ate a bit too much at dinner but I think I have that figured out now.

            As it turns out most of my days will be really late so I won't bother with dinner and I'll just lift after work. I'll save my protein shake (and I'll pick up some qwest bars for next rotation as well) and take that before I lift (for now after but a little before once I have the bars) and just handle things that way. I'll just make sure to eat a little something for breakfast (4:30am is a bit too early for much even for me) and then aim for a big lunch. On my off lifting days I'll probably try for some dinner to make up some calories but we will see how things work out. Friday is pizza day so there is as least that.


            Power Lower: (working on dialing in weight ranges) Watching strict form

            Squat 185x5, 195x5, 205x5, 205x4
            Deadlift 225x5, 245x4, 245x3, 245x4
            Leg Press (machine) 70x15, 80x15, 90x15, 100x15, 110x15
            Leg Curl (machine) 80x10, 90x10, 90x10, 90x10
            Barbell Calf Raise 245x10, 245x10, 245x10, 245x10

            Side note: I felt like I was going to break their ghetto power rack. With my weight stacked on it there was a serious lean to it. Stupid thing was a cheap piece of junk anyways.


              Originally posted by Azercord View Post
              Side note: I felt like I was going to break their ghetto power rack. With my weight stacked on it there was a serious lean to it. Stupid thing was a cheap piece of junk anyways.
              Maybe you'll impress on them the need for a better power rack?


                Azercord - yes, you could. Aaaaand done


                  A decent and basic rack should be able to support upt 500 lbs. That's a low end cheap one. If it's leaning at 205, there is a problem. Is it bent? Loose bolts? Missing pieces?? Fixable??

                  Mine is rated for 600#. I have had 300+# plus hung on the pull-up bars and there is nary a move out of it.

                  That's kind of scary, especially if you do another set at 205 and at the end need to rack the weight fast because you pushed yourself and now your legs don't want to cooperate. Done that many a time.

                  But! There is a workaround for now. Leg tri-sets or monster sets. Do back squat, then leg press, DB front squats, and then air squats or lunges (or some variation of this). Boom, back squat weight can stay light and you destroy legs.

                  Good luck in South America!!!!!!


                    aveoturbo that I'm having to take a serious step back and see if my diet here can handle this heavy of a workout. I'm not pulling the calories I need and I'm pretty sure I'm short on protein as well. I may have to take a step back and lower the intensity but I'll give it a week or two. Right now I'm having trouble eating breakfast because it is so early, lunch is good, but I get out late enough that dinner is just going to be my protein shake most days. While I could stand to lose a little bit of weight I can't lose too much.


                      OK a couple more days in the books. I think I'm going to start going to a date format because I keep forgetting what day of the week it is.

                      June 15:

                      Stretched, some core, general down day

                      June 16:

                      Upper Hypertrophy

                      Incline Barbell Bench Press 155x10, 155x10, 155x9, 155x5
                      Flat bench Dumbbell Fly 20x12, 30x12, 30x11, 30x12
                      Seated Cable Row 110x12, 150x12, 170x12, 180x12
                      Single Arm Dumbbell Row 40x12, 50x12, 50x10, 50x8
                      Lateral Dumbbell Raise 15x12, 20x10, 20x9, 20x8
                      Seated Incline Dumbbell Curl 20x12, 25x10, 25x8, 20x8
                      Cable Overhead Triceps Extension 50x12, 60x12, 60x12, 0x0

                      Hit most of the weight ranges fairly well for the first time out. The tri extension was occupied so I just did overhead dumbbell extension so I did lighter weights and cut the last set out since I was ready to get out of there. Really enjoyed it overall though.


                        June 17:

                        Today is supposed to be Lower Hypertrophy but I spent the entire day with the blast crew having fun. While the heat down here isn't bad the 110% humidity kicked my butt and I'm tired of sweating so I'm skipping today and I'll pick it up tomorrow since I have two rest days in a row. I got plenty of steps in either way. I also got to see a family of capibara with 3 babies, super cute, really wanted to eat them. I'm sure the environmental department would have frowned on that move though. Maybe next time.


                          June 18:

                          Lower Hypertrophy:

                          Barbell Front Squat 135x10, 135x8,135x8, 135x4
                          Barbell Lunge 65x12, 85x10, 85x10, 85x8
                          Leg Extension Machine 90x15, 90x15, 90x15, 100x15
                          Sitting Leg Curl Machine 100x15, 100x12, 100x15, 100x15
                          Calf Press 100x12, 100x12, 120x12, 120x12
                          Seated Calf Rasie 60x12, 60x12, 60x12, 60x12

                          Man this workout was long. The lunges were the longest part by far. The seated calf raises were supposed to be done on a machine but the gym doesn't have one so at this point they are kind of a waste of time. I focused on range of motion for this round but I may end up changing them over to dumbbell or barbell calf raises.

                          June 19:

                          Rest day. I'll do some light stretching in my room but I don't think I'll do much else. I'm tired and need to prep for upper power tomorrow.


                            Go from seated to standing? Throw that 135# barbell on your shoulders. Up, down, up, down....

                            Queue Pooh honey song.

                            "When I'm up down, touch the ground, it puts me in the mood.... For food."


                              June 20:

                              CEO of the company was onsite so I ended up having social obligations to attend to and had to skip my workout. The gym was packed either way. I may try it tonight but I'm also considering trying something different. The gym is just full of kids sitting on the machines doing some form of arm curls and taking instagram photos of themselves and it is really annoying. First off you don't need to do that many arm curls (seriously they are doing like 45 minutes of them) and second get off the machine.

                              Might try to rearrange my room for as small as it is and see if I can fit Darebee workouts in there and then go heavy when I get home. That just leave not time for running so I'm pretty torn. Too many goals I guess. Either that or I need to convince them to build a second gym out here since we have more people coming. Five new dorms are going in and the gym is already crowded, I'd say that is worth looking at another gym.