3-a-days? Using my available time.

Lothaar v2

Hi all,
Apologies for the length of this post, but I've put a lot of thought into it over the past few months and I have some quite specific questions. Please read on...

I'm looking to lose a bit of blubber and retain/gain muscle over the next 8 weeks or so. I'm happy enough with my diet.

For exercise, I have to split it all up into small blocks to take advantage of my available time. I've got a family, job and a long commute, so I can only exercise in the following time-slots:
8:30am-8:50am
1:10pm-1:40pm
5:45-6:15pm

Works out as a maximum of 80 minutes per day. My goal is to use this as efficiently as possible. I want to do total body training each weights day, but I don't have time to hit everything in the one session (not to mention the time it takes me to stretch, cos I'm not flexible). So, here's what I do:

Monday
Morning - cardio
Lunch - Upper body
Evening - Lower body

Tuesday
Morning - Cardio
Evening - HIIT

Wednesday
Morning - Cardio
Lunch - Upper body
Evening - Lower body

Thursday
Morning - Cardio
Evening - HIIT

Friday
Morning - Cardio
Lunch - Lower body
Evening - Upper body

Most exercises are done as part of a superset or giant set so that I cut down on rest time. However, when I'm doing squats, SLDL or rack pulls, I don't do a superset as my legs can't handle it.

I don't currently do deadlifts, as I have a long history of doing them badly and screwing my back up. But I'm working on my flexibility every day and will introduce deadlifts when I feel comfortable with them.

Anyway - I'm not so much looking for feedback on the actual exercise selection (or sets/reps etc)... although I would definitely listen to anything you have to say... what I'd really like to know is:

Is it ok to exercise three times a day, as above?
Is this the best way to use my available time?
Am I losing out on something by supersetting everything?
Is there anything else you would recommend that would make this programme better?

captain P

I'm not an expert so don't want to advise you on the rest of the workouts, but there is one thing that struck me that might help...

Have you considered cycling to work? I know you said it's a long commute - but it could be possible.
As well as getting some exercise in, it's usually quicker than driving/ using public transport and might help you maximise your time.
I cut a 45 min commute to 15 mins by cycling.

Lothaar v2

When I worked in the city centre, I cycled every day. It was 60 mins each way (took at least 1.5 hours on public transport). Did that for three or four years... but then I got a new job, which is WAY too far to cycle unfortunately.

I thought about driving to somewhere within reach of work, then cycling from there. But it's not going to happen! I'm belting along a motorway all the way to work. The amount of time it would add to my journey each way wouldn't be worth it.

Chris89

Have you heard of kettlebells? You would b surprised how much work you can get done in such a short time.

Look some stuff up on YouTube and see if it's for you. I got my da into them and now he has a 20kg bell in the boot of his car!

Lothaar v2

Thanks Chris89. I have looked into kettlebells... not totally sure if they're for me. For one thing, I wouldn't be able to swing them in my gaff without putting a big hole in the ceiling or breaking one of the many fancy, low-hanging light fittings my lovely wife insists on installing in every room.

Mellor

Lothaar v2 wrote: »

Thanks Chris89. I have looked into kettlebells... not totally sure if they're for me. For one thing, I wouldn't be able to swing them in my gaff without putting a big hole in the ceiling or breaking one of the many fancy, low-hanging light fittings my lovely wife insists on installing in every room.

Yes you would.
If you are giving up this easy why bother

brendansmith

Mellor wrote: »

Yes you would.
If you are giving up this easy why bother

Hey Dude, this guy is looking for help not abuse. If you have nothing to add, dont add. Get a grip.

Mellor

What are you talking about, where did I abuse him.
He said that he doesn't have room to use KBs at home with out hitting the ceiling. I am telling him he does.
There are lots and lots of excercises you can do with KBs, they don't all result in the KB being up at ceiling height. most of the time its below head height.

If you don't know what you are posting about, don't post, get a grip :rolleyes:

Chris89

Use them outside then if you're worried about breaking something.

I use mine inside all the time. It's in th kitchen at the moment and pretty much every time I walk past it I pick it up and practice cleans or snatches or something.

There is no way you don't have the time or space for kettlebells.

Lothaar v2

Mellor wrote: »

Yes you would.
If you are giving up this easy why bother

Thanks for the reply Mellor - I see where you're coming from. And I apologise if I sounded like I was dismissing a good suggestion offhand. I was making a joke, there, not giving up easily

The thing is, I'm not looking for home workouts. And I agree that kettlebells would be a good option, as would the myriad workouts on Transform's blog! At home, I want to spend all my time with my wife and kids. I only get a couple of hours per day with them, and would rather not introduce a workout in this time.

I have 80 minutes daily, Monday-Friday, broken into three blocks. I've got access to a full gym for each block. That's my available time, outside work/life/family. It amounts to a maximum of 6hrs 40mins per week. I just want to make sure I'm maximising my usage of that available time!

Just to get back on-topic, here are my main questions again:
Is it ok to exercise three times a day, as above?
Is this the best way to use my available time?
Am I losing out on something by supersetting everything?
Is there anything else you would recommend that would make this programme better?