One Session! What workout would you do?

Deco99

Hi,

Couldnt really think of a suitable title. Here goes. Back in gym about 3 months, doing 2/3 sessions a week bout 40 mins to an hour. Main breakdown is

day 1
stretch, then back and shoulders various excercises (ive to do alot on shoulders due to injuries) core and then another round of back and shoulder.
Day 2
Arms and Chest, usually bench, curls and dips or wieghts for triceps, AB roller, kettle bell squats, finish with chin ups burpees.
Day 3
Usually alot of foam rolling and limbering stretches and bits of core and squats at home.

My post is that i've started back playing football in the meanwhile and between a few other tasks, i've missed out on an entire week and going this evening so just want a upkeep session. have a game tomorrow night so If you had one session for the week what would you do?

Hanley

I'd not worry about it.

A week and a session is nothing in the grand scheme of things.

And anything you do "hard" will leave you tired for you match tomorrow.

Deco99

Hanley wrote: »

I'd not worry about it.

A week and a session is nothing in the grand scheme of things.

And anything you do "hard" will leave you tired for you match tomorrow.

Thanks, i might leave that for saturday so. Limber 11 it is.

Mellor

Time off by design is often the best thing for progression.

Deco99

Mellor wrote: »

Time of my design is often the best thing for progression.

I dont quite follow?

Mellor

Deco99 wrote: »

I dont quite follow?

Sorry, auto correct messed it around.
Programming in time off on purpose can be beneficial.

sweetthing

THis actually sounds like a good topic for discussion.

Like say, if you had only one day a week where you could work out, what would you do?

Deco99

i would imagine, one workout a week is never goin to be as balanced and beneficial as say 2/3, unless you did some other form of excercise, hill walking/team sports, then one gym sesh probably compliments that. For me i was doing 3/4 days gym when i got back into it and i've now got 2/3 soccer/gaa games each week over the last few so i've been slack on gym, dont want to lose my gains so was trying to see what routine would be a catch all maintainance type session. think it'll be the hard route of just making the time and getting in the 2 sessions minimum. Gotta say its been well worth it since i got back into it, confidence boost from being fitter is great for mental well being. just more positive outlook.

sweetthing

Deco99 wrote: »

i would imagine, one workout a week is never goin to be as balanced and beneficial as say 2/3, unless you did some other form of excercise, hill walking/team sports, then one gym sesh probably compliments that. For me i was doing 3/4 days gym when i got back into it and i've now got 2/3 soccer/gaa games each week over the last few so i've been slack on gym, dont want to lose my gains so was trying to see what routine would be a catch all maintainance type session. think it'll be the hard route of just making the time and getting in the 2 sessions minimum. Gotta say its been well worth it since i got back into it, confidence boost from being fitter is great for mental well being. just more positive outlook.

Ya, I get that 2 or 3 sessions a week is better. That´s not my point. IT´s a oure hypothetical question

Blacktie.

sweetthing wrote: »

Ya, I get that 2 or 3 sessions a week is better. That´s not my point. IT´s a oure hypothetical question

1 workout I'd imagine going all out on squat, bench and deadlifts with some rowing would be the most beneficial. But 1 workout a week and you're just spinning your wheels.

jugger0

sweetthing wrote: »

THis actually sounds like a good topic for discussion.

Like say, if you had only one day a week where you could work out, what would you do?

Well i'd go for squats (the best exercise in my humble opinion..) RDL's, overhead press, power cleans and chinups... and maybe some hammer curls for the girls.

heroics

Some weeks because of Gaelic football/hurling I only get to the gym once in the week. Usually happens if I have Championship on a friday. and I only get to gym on tuesday. On those days I generally Squat, Deadlift, Bench, BB Row, Standing Military press, Wide Grip pullups and dips