Help plz?

[Led]

I am new on here and I am looking for some advice:

I work moon - sat (and some Sundays) at one job, then teach baseball mon - thur after work. I need some help developing a plan. Being an ex-athlete, I have a foundation of knowledge and experience. But I am having a hard time fitting what I use to do in my current schedule.

I wake up at 4:30 am to get to work so pre-work fitness is not a viable option. I typically get an hour to 45 minutes to get a workout in between jobs, and I have plenty of weights, curl bar, dumbbell handles, and squat cage with lat/low row available to me where I teach hitting.

How should I approach the workout to do the best I can in a short time? I have cardio available to me fir - sun.

Ultimate goal? Stop looking like an ex-athlete. More immediately, rebuild a solid foundation to rebuild my body.

 

[Hoss]

Big compound movements. Squats, deads, presses, pull ups/lat pull downs...

 

[evolution]

Might as well give the Bill Starr 5X5 program a shot.

 

[Led]

Thanks!

Thank you for your sugestions! I'm ready to go!

 

[cannavaro]

Do 2 full body workouts twice a week, using compound exercises.
However, after about 50 mins you stop producing testosterone and you will get little effect from carrying on training after that.

Get up on Sunday morning- Im sure you are in a habit of waking up early- and go for a run.

 

[evolution]

You do not stop producing test. What can happen (and this depends on intensity of the workout) is cortisol levels will start to rise and cortisol has a catabolic effect on the body.

 

[cannavaro]

yeh i knew it was something like that!

Bottom line- after about 45-50 mins there is not much point carrying on.

 

[karl78]

I use 60 minutes as a max - I read that in a Tom Venuto book

 

[cannavaro]

Is Tom Venuto's book any good? I read about him on but he sounds a bit dubious

 

[karl78]

I will tell you honestly I think his book is fantastic. I know you may think he's spamming because he constantly drops reference to his ebooks BUT I know for a fact you can get almost all the information he has in his book in the TONS of free articles he publishes. I only got the book because I wanted all the information together in one place. But google him sometime or just add 'Venuto' to the end of your search (i.e. gaining mass venuto). He gives away so much information and he has a very no BS style about him. I highly recommend reading some of his articles. YOu could spend hours reading his stuff without ever paying a penny. And btw he does not spam. I sign up for his free 'e-zines' and never get spammed with fitness junk mail.