Work = Irregular Training =

[Mike]

Having real issues balancing work and training. Especially with dinners and Entertainment because people always want to get on the piss - and really, who am I to be the kill joy :grin:

Anyway, so some weeks I can have visitors from o/seas and won't get to train for up to 5 or 6 days. This is a bit of a shock to the system as I've recently finished uni where I was able to do a 6 day split and spend the rest of my time eating.

I'm still in reasonable condition but am trying to figure out a good all body training programme that will still keep my strength up and in good condition for summer - I think my body fat is about 11-12% at the moment etc.

What I'm looking at trying to do is 2 workouts a week with a yoga/pilates session in there for flexibility (i F*&^#n hate stretching before/after workouts) and maybe a run/swim in the weekends.

Anyway i'm after some advice on the workout front so here's what i've got so far:

Squats 10,8,6,6

Deadlift 10,8,6,3

Incline BB Press 10,8,6,4

Pull Ups 4 x max (probably 10,8,6,5)

BB Clean and Press or Snatch (3x10)

DB Curl SS Rope Pushdowns (3x12 ea)

Decline Bench Situps with 20kg plate - 4x max

I know it's not the flashest but I eat reasonably well and train with good intensity so hoep it should be enough to keep in shape/make some moderate gains?

Thanks

[soundsgood]

That looks like a pretty clean all body train. Have you given any thought to maybe doing two day split training?

Legs, Back and Tris on Day One, Chest, Biceps and Shoulders on day two?

Why not take your overseas visitors to the gym with you, they might love it \:D/

[Mike]

Haha, that would be amusing but probably not too likely. When they come they are pretty focused on work and then a bit of play so it's either long hours or long hours and then dinner/drinks etc.

I have thought about doing a split and it would be nice, but again some weeks I might only get in once (makes my 3 gym memberships a bit of a joke) and then other weeks 3 times so would like a one day wonder. I just want to make sure I can still make some gains.

I'm going to go see a nutritionist soon to get some advice on what sorts of meals etc to be eating and when and sort a meal/shopping plan out.

[TheGus]

Suck it up and go to bed early two nights a week and get in there first thing before work. :grin:

Or if that fails there's a circuit workout a trainer at my gym printed out for me to do if I can't get to the gym.

1. Crunches

2. Tricep Dips (on a chair)/ Tricep Pushups

3. Squats

4. Press Ups

5. Burpees

6. Sit-ups with twist at top

7. Squat-jumps/power lunges

This takes 15 minutes and no-rest. Just do 30 seconds on each of those and go through it 4 times. If you need to, take 30 seconds rest after each completed circuit. It doesn't do much for your back or shoulders but you could always substitute exercises of your own into it like hand stand push ups or prone holds.

Maybe do that on the a couple of times a week if you can't get into the gym. Will keep most of your muscles stimulated and will help burn extra calories.

[Andrew van Lent]

Looks good, no need to Squat, Dead and Clean/Snatch in the same workout though. Chose 1 and rotate each workout, If you can do all 3 in a session your not training hard enough IMO :wink:

1 supersetted drop set for Bi's and Tri's should be enough after Pressing and pull ups.

[SoaringSwine]

Looks good, no need to Squat, Dead and Clean/Snatch in the same workout though. Chose 1 and rotate each workout, If you can do all 3 in a session your not training hard enough IMO :wink:

1 supersetted drop set for Bi's and Tri's should be enough after Pressing and pull ups.

Blasphemy! Heresy! Lies! There is always a need to squat.

[Andrew van Lent]

Looks good, no need to Squat, Dead and Clean/Snatch in the same workout though. Chose 1 and rotate each workout, If you can do all 3 in a session your not training hard enough IMO :wink:

1 supersetted drop set for Bi's and Tri's should be enough after Pressing and pull ups.

Blasphemy! Heresy! Lies! There is always a need to squat.

Love to see you pull out an intense session of Dead lifts followed by Squats followed by Snatch SS:wink: Thats before you start on your upper body of course

[2guns]

Looks good, no need to Squat, Dead and Clean/Snatch in the same workout though. Chose 1 and rotate each workout, If you can do all 3 in a session your not training hard enough IMO :wink:

1 supersetted drop set for Bi's and Tri's should be enough after Pressing and pull ups.

Blasphemy! Heresy! Lies! There is always a need to squat.

Love to see you pull out an intense session of Dead lifts followed by Squats followed by Snatch SS:wink: Thats before you start on your upper body of course

yeah piggy, id also like to c this

[SoaringSwine]

Looks good, no need to Squat, Dead and Clean/Snatch in the same workout though. Chose 1 and rotate each workout, If you can do all 3 in a session your not training hard enough IMO :wink:

1 supersetted drop set for Bi's and Tri's should be enough after Pressing and pull ups.

Blasphemy! Heresy! Lies! There is always a need to squat.

Love to see you pull out an intense session of Dead lifts followed by Squats followed by Snatch SS:wink: Thats before you start on your upper body of course

According to what's above I think you mean squats followed by deads rather than the other way around. I've done that heaps, didn't follow it up with upper body though. The point is out of all those exercises you elect to drop squats. As great as deadlifts are, he'd still probably have weak stick legs if they were the only leg exercise he did.

And 2guns, I bet you'd like to see me do a lot of things, but please keep your closet homoerotica away from me.

[Andrew van Lent]

If you re-read my post I said no need to squat and dead and clean/snatch but to chose 1 of those for each workout i.e. Squat on monday and Snatch on thurs then the next week Dead on monday and Squat on thurs :wink:

[SoaringSwine]

If you re-read my post I said no need to squat and dead and clean/snatch but to chose 1 of those for each workout i.e. Squat on monday and Snatch on thurs then the next week Dead on monday and Squat on thurs :wink:

Okay I just misunderstood you. I thought he was after one total body workout.