Trying to squeeze in some weights

TenebraeBloodwake
TenebraeBloodwake Posts: 19 Member
in Fitness and Exercise
My work schedule doesn't allow for a lot of sane times to go to the gym. I work 6 days a week and three of those days are 12 hour shifts while the other 3 are 8 hour. That generally leaves me with going to the gym Tuesday nights, Wednesday nights, and Thursday nights. I find myself spending the first two and a half hours there on the tread mill. About an hour at a brisk walk then about half an hour of running for 30 seconds then brisk walking for a minute thirty then 30 minutes of brisk walking before starting the weights. I was breaking it down into arms and legs each day but decided to just do full body workouts since I was only working out three days a week.

After I got of the treadmill I'd rotate through as many push-ups as I could do in 45 seconds, 45 second 6 inch leg raise, 45 seconds of sit-ups then cycle back for two more sets.

Then I start on the weights. 3 sets each:

Dumbbell curls, leg press (Machine), dumbbell military press, squats (machine), assisted dip, lat pull.

By the time I was done Thursday night I felt beat on. Ideally I know it'd be better to have a day of rest between each of these however I don't believe there is a way for me to squeeze in a workout Saturday, Sunday, or Monday since I pretty much come straight home from work and go right to sleep to get enough rest before I have to get right back up and go to work. Fridays are the only days I have to get errands done that I can't during the week. That being said I don't want to hurt myself either. What do you guys think? Is three intense days in a row hurting me or is it fine if I take it easy the other four days?

Replies

  • girlinahat
    girlinahat Posts: 2,956 Member
    Two and a half hours on the treadmill? I'd get very bored with that.

    Look into a free weight programme such as Stronglifts 5x5, Starting Strength, allpro beginners etc. They focus on core lifts such as squats, deadlifts, presses etc and work the whole body. They won't take more than half an hour/ forty minutes to work through. They recommend the times a week, but you could do Tuesdays and Thursdays and see if you could fit it in another day. You won't want to be doing all that treadmill work before hand - ten minutes to warm up, then onto the weights. Do the cardio after if you must but you'll probably be better doing that on the middle day.

    Shorter workouts will also mean a better spread across the week - you could shorten the workout (say do weights ) and be out of the gym in an hour still leaving time for some of your errands.
  • TenebraeBloodwake
    TenebraeBloodwake Posts: 19 Member
    girlinahat wrote: »
    Two and a half hours on the treadmill? I'd get very bored with that.

    Look into a free weight programme such as Stronglifts 5x5, Starting Strength, allpro beginners etc. They focus on core lifts such as squats, deadlifts, presses etc and work the whole body. They won't take more than half an hour/ forty minutes to work through. They recommend the times a week, but you could do Tuesdays and Thursdays and see if you could fit it in another day. You won't want to be doing all that treadmill work before hand - ten minutes to warm up, then onto the weights. Do the cardio after if you must but you'll probably be better doing that on the middle day.

    Shorter workouts will also mean a better spread across the week - you could shorten the workout (say do weights ) and be out of the gym in an hour still leaving time for some of your errands.

    There are TV's built into the treadmills with cable TV and control over the remote. Without that I'd likely go nuts.

    If I could do some quick 1 hour workouts I could likely toss those in here and there however would that be on top of the three intense days or would I be knocking it down to Tuesday and Thursdays for those and one or two days of the quicker workouts?
  • girlinahat
    girlinahat Posts: 2,956 Member
    edited July 2016
    I'm saying to rethink your entire workout. Do Tuesdays and Thursdays with a recognised programme of free weights( trust me, is much better to follow someone else's programme), with a bit of cardio on the treadmill after if you feel like it.

    I don't know if the two and a half hours on the treadmill is of enough benefit to do it. You want to fit in weights, so focus on weights on Tuesdays and thursdays and scrap the treadmill those days. Wednesday do some cardio, maybe a run, Saturday, Sunday or Monday throw in another session (maybe another weights?).

    Personally, unless it's something I'm really enjoying there's no way I'd do it for two and a half hours. So I go swing dancing for a few hours, that's fun, but gym? Less than an hour.
  • TenebraeBloodwake
    TenebraeBloodwake Posts: 19 Member
    I'll give it a try. Something tested to work seems like the smarter way to go.

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