Over the past 2 and a half months my gains have been pretty solid and things have been smooth sailing. I’ve gone from 145lbs to 180lbs, with reasonable muscle definition.
Now the past week, I started a new job. It involves me working behind a counter at my local gym, then at night I have to put all the weights away (big gym, if I go fast it takes me an hour). It’s a very tough job, at the end im covered in sweat and out of breath.
I do that 3-4 times a week, on top of training 5 times a week, and it’s wearing me down.
Since I started it, I have started to slowly lose strength on each workout, no matter how hard I push, and in general i’m just feeling worn down.
Here’s what my training looks like:
barbell curl - 4 sets, 8-12 reps (ramping up, i.e - bar, 30kg, 40kg, 50kg)
dumbbell curl - 4 sets, 8-12 reps(ramping)
cable preacher - 3 sets, 12+ reps (slight ramping, just trying to get a pump)
close-grip bench - 4 sets, 8-12 reps (ramping)
skullcrushers - 4 sets, 8-12 reps
triceps pushdown, 3 sets, 15+ reps (aiming for pump)
leg extension - 3-4 sets, 15-20 reps (ramp a little, just trying to get blood in my quads)
Squats - 5-6 sets, 5-8 reps (ramp up to a top set of 5-8 reps)
Leg press - 4-5 sets, 8-12 reps (work up from 6 to 14 plates)
Leg curl - 3-4 sets, 15-20 reps (straight sets, to get a pump in my hams)
Romanian deads - 4-5 sets, 5-8 reps (ramp up to a top set of 5-8 reps)
barbell bench - 4 sets, 5-8 reps (worked up to 100kg for 5 last week)
incline dumbbell - 4 sets, 6-10 reps (worked up to 37.5kg for 6)
hammer strength bench - 4 sets, 12-15 reps (slight ramp, aiming for pump)
Lat pulldown - 4-5 sets, 8-12 reps (ramping)
HS row - 4 sets, 10-15 reps (work up to 4 plates a side)
HS pulldown - 4 sets, 10-15 reps (work up to 3 plates a side)
seated cable row - 3 sets, 12-15 reps (straight sets, going for pump)
Military press - 4-5 sets, 6-10 reps (ramping)
lateral raise - 3-4 sets, 12-15 reps (ramping)
bent over laterals - 3-4 sets, 12-15 reps (ramping)
HS shrugs - 4 sets, 10-15 reps (ramping)
Each workout takes from 45mins (shoulders) to 90 mins (legs)
Then on weds,thurs,friday & sometimes saturday I have to do an hour of putting the weights away (non-stop, no rest for an hour)
meal1: 6 eggs, 2 cups oats
meal2: casein protein shake, 1 tbsp peanut butter
meal3: 12oz meat, 10z starchy carbs, 1 cup veg
meal4: casein protein shake, 1 tbsp peanut butter
meal5: 8oz meat, 1 jacket potato, 1 cup veg (what I get at work)
meal6: 12oz meat, 5oz starchy carbs, 1 cup veg
meal7: casein protein shake, 1 tbsp peanut butter
after training I have a recovery shake like Surge.
So right now, the above equation leads to losing muscle and gaining fat.
If anyone can be of any help so I can carry on gaining muscle, please do so!