New work out for an old guy

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01amberfirewv

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I’m 31 now and have been lifting for about 12 years. I also am a PE teacher, work and after school program and have two young kids. I often do stretches and play basket ball with the kids in the after school program and of course don’t sleep as much as I should so recovery time is at a minimum. I’ve been doing full body workouts but have been feeling tired and having trouble sleeping so I think it’s time for a change. I have about 45 minutes to workout at school and only have a barbell with 300 lb’s, a bench and a rack. I’m fairly knowledgeable but pointers and tips are still helpful. How does this workout look?
Monday; Squats 5x5, good mornings 2x12, barbell calf raises 2x12, if time allows curls 3x8
Tuesday; Bench 5x5, 1 arm barbell incline bench (I can’t unrack a heavy bar off of the incline) 2x12, military press 3x8.
Friday; Barbell rows 5x5, pull-ups 3xfailure, dead-lifts 3x8

Next month I am going to try to start doing some biking on my trainer on Tue and Thursday morning.
That workout will look more like;
Monday, Incline bench (end of bench on an aerobic step) 3x8, pushups 3xfailure, 1 arm barbell military press 3x8.
Wed, Squat 3xfailure
Friday, Pull-ups 50 reps, 1 arm barbell rows, curls 3x8, skull crushers 3x8.
 
I don't know what routine you have been doing, but I'd highly recommend you try something like Bill Star's 5x5 (google it) or something similar. Exhaustion is usually caused by CNS abuse, overtraining, poor nutrition, lack of sleep, stress, etc., rather than TBT verses split.
 
Recovery time is very low and you are assaulting your body with 5x5 compounds. Sounds like over-training to me but given the fact you have been lifting for this long you might be used to it.

Also, what are your objectives. We can't possibly know if your workout is good without an idea of what you are trying to do.

You are doing some hardcore compounds there, hope you got your glycogen and glucose stores way up there otherwise you will not get good performance from them given the fact you don't sleep much.

More sleep, more complex carbs. Make time for it.

I don't know what routine you have been doing, but I'd highly recommend you try something like Bill Star's 5x5 (google it) or something similar. Exhaustion is usually caused by CNS abuse, overtraining, poor nutrition, lack of sleep, stress, etc., rather than TBT verses split.
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In my eyes, you are over-training. You tell us you lack sleep yet you assault your body with these crazy compounds. If, on top of this, you are running on a calorie deficit, you are headed for something bad. Really bad.

In any case, please tell us what your objectives are.

:sport:
 
g8r80 said:
You're not old - I'm old (50) - you're a punk@$$ kid. Just messin' with you coach:)
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:sport2: I've been saying that since I read an artical about workouts for old men and the article kept saying old as in over 30 :(. I don't feel old though, tired sometimes but not old. I'll fill in a few of the blanks though, I get plenty of calories, probably too many right now but I will start cutting back soon. I probably average 7 hours of sleep but my 1 year old wakes us up a time or two most nights. Of course I would love to gain muscle and strength but I am trying to do it with the least amount of exercises because of limited time an equipment. I have about 45 minutes in the morning to workout at work. I do some exercises and stretches with the kids and play basketball, football, soccer etc. with the older kids in the after school program.

As for the 5x5 I have used that program in the past but I am pretty limited by my equipment. I can't use much weight on the incline because it is a fixed bench and the bar is racked way to far back for me to lift it off. I have no dumbbells or special equipment just a flat bench, rack, barbell, fixed incline and a squat rack.

The program I posted above is based on the 5x5 and this
 
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