Seems like between the Canadian and North Dakota Oil Fields treads there is quite a lot of people on this forum who are either already working in the oil business or will be in the near future. Thanks to Scotian and others plenty of info already exists on how to get settled in, find a job and start making some seriously good money in a short amount of time. So what then?
I started this tread to combine info and advice on how to cope with the rig lifestyle and make the most of your time on and off site.
I want to cover pickup, fitness, diet, travel etc. as it relates to those who work on the oil fields and the tactics and techniques different people might be applying to keep their game sharp.
I will start the ball rolling with my rig work out plan.
It uses equipment easy to carry in the back of a truck and takes around 40 minutes to do. It’s easy to bust out before or after work and with minimal space and gear needed. I have not included cardio or abs at the moment. Depending on what type of work you are doing it might not even be necessary. Personally speaking- I will have to do a cardio and abs workout so I will include some extra info on that as soon as I get time.
Rig work out:
Equipment needed:
Yoga Mat
Adjustable Bench (should be able to fold down flat)
Barbell, Dumbbells and Weights
Portable Pull up Bar (goes between doors)
Day 1:Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure (use 2 chairs with their backs to each other)
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and do another 8
Day 2:Tuesday: Legs/Calves
4 sets of Barbell Squats 8-10 reps
3 sets of Barbell Lunges 8-10 reps
3 sets of Front Squats 8-10 reps
3 sets of Calf Raises 8-10 Reps - (stand on an edge with weight and raise on to your toes then back down )
Day 3: Back
3 sets of Pull up bar 8-10 reps (shoulder width palms facing away from you)
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
3 Sets of reverse flys to failure
Day 4: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pullups 8-10 reps (change style each time: wide/close/palms facing towards/facing away)
3 sets of Skullcrushers 8-10 reps
Day 5: Rest Day
Day 6: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
Day 7 Rest Day
Repeat
I started this tread to combine info and advice on how to cope with the rig lifestyle and make the most of your time on and off site.
I want to cover pickup, fitness, diet, travel etc. as it relates to those who work on the oil fields and the tactics and techniques different people might be applying to keep their game sharp.
I will start the ball rolling with my rig work out plan.
It uses equipment easy to carry in the back of a truck and takes around 40 minutes to do. It’s easy to bust out before or after work and with minimal space and gear needed. I have not included cardio or abs at the moment. Depending on what type of work you are doing it might not even be necessary. Personally speaking- I will have to do a cardio and abs workout so I will include some extra info on that as soon as I get time.
Rig work out:
Equipment needed:
Yoga Mat
Adjustable Bench (should be able to fold down flat)
Barbell, Dumbbells and Weights
Portable Pull up Bar (goes between doors)
Day 1:Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure (use 2 chairs with their backs to each other)
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and do another 8
Day 2:Tuesday: Legs/Calves
4 sets of Barbell Squats 8-10 reps
3 sets of Barbell Lunges 8-10 reps
3 sets of Front Squats 8-10 reps
3 sets of Calf Raises 8-10 Reps - (stand on an edge with weight and raise on to your toes then back down )
Day 3: Back
3 sets of Pull up bar 8-10 reps (shoulder width palms facing away from you)
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
3 Sets of reverse flys to failure
Day 4: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pullups 8-10 reps (change style each time: wide/close/palms facing towards/facing away)
3 sets of Skullcrushers 8-10 reps
Day 5: Rest Day
Day 6: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
Day 7 Rest Day
Repeat