If you could only fit ONE workout a week in. How would you do it?

Discussion in 'Fitness & Nutrition' started by k1d., Sep 9, 2009.

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  1. k1d.

    k1d. New Member

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    Not trolling. And I can seriously only fit in one workout a week...
    I have a Half Ironman Triathlon October 25th and have completely removed lifting from my life for the past two months.
    I've probably lost most of my muscles and I feel so shitty about it..
    (Dropped from 160 to 144 since then...)

    After some thinking.. I can fit in one session a week on my light day (10 mile run... which I'll do in the AM)

    Which lifts would you include?

    oh.. and I'm never doing another triathlon again.. I miss lifting too much.. I'm only doing this just so I know I can endure the pain.
     
  2. Fireman68w

    Fireman68w Banned

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    A full body workout.
     
  3. k1d.

    k1d. New Member

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    Yeah I know.. such as?
    Trying to figure out what lifts to do in that one workout..

    Honestly I thought I would never say it.. But I was thinking about working out everything BUT my legs. :eek4::o:noes::greddy::ugh:

    My training schedule right now is 7 days a week.
    4 days a week are either two a days or bricks (two workouts back to back... such as swim then bike..)
    the other 3 days are easier longer workouts (10+ mile runs, 50+ mile bikes, 1+ mile swims and swim drills...)
     
  4. forum95

    forum95 Come see bout us OT Supporter

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    BB bicept curls
    dumbell bicept preacher curls
    incline db bicept curls (hit your forearms)
    cable bicept curls
     
  5. k1d.

    k1d. New Member

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    :mamoru:
    aite but im not drinknig any of that fucking protein shake you guys drink cause i dont wanna get fat or too swoll
     
  6. Jeff Merr

    Jeff Merr Elite Member

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    Squat, Dead, Bench
     
  7. Fireman68w

    Fireman68w Banned

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    This. Throw in some other stuff as well. When I can only workout once a week I usually just do w/e comes to mind but making sure I get those three in.
     
  8. k1d.

    k1d. New Member

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    sounds good. ill see how the squats work.

    i loved doing squats 3x a week.. cause you never get DOMs..

    just hoping that squatting hard 1x a week dont fuck me over on my training.. (only reason I didn't want to add them in... 2 months out, I can't risk skipping any of my training)
     
  9. HorseDick

    HorseDick Active Member

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    Deadlift
    Bench
    Military press (would alternate between DB/BB for each of these)
    Some squat variation / unilateral leg exercise
    1-2 isolation exercises for weak areas (ie triceps, delts, blah blah)
    abs
     
  10. k1d.

    k1d. New Member

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    :bowdown::bowdown:
     
  11. smb is me

    smb is me New Member

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    Personally i think this is the way to go if you are training for a triatholon. gotta save the legs, can't train for endurance/stamina without them.


    Sucks to lose all the muscle, but over time you can gain it back. This is an achievement that you can mark off of your lifes' to-do-list. the loss of muscle is temporary, the achievement and the pride from having done it will last the rest of your life.
     
  12. Thomas Crenshaw

    Thomas Crenshaw New Member

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    Bench, one set of incline, flat, decline each
    squat
    deadlift
    dips
     
  13. ices

    ices New Member

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    #1
    Deads
    MP
    Chins

    #2
    Squat
    Bench
    Rows

    Alternate between the two and add in whatever weakpoint training you want. It'd be difficult to do all 6 movements in one workout, and I'd feel "guilty" leaving any of those out.
     
  14. planeh

    planeh Guest

    Squat

    Bench with 2-3 assistance lifts


    deadlift

    Military with 2-3 assistance lifts


    rotate those each week
     
  15. bigdamray

    bigdamray New Member

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    Squat, Bench, Deadlift, Pullups, Upright Rows
     
  16. SmartPowders

    SmartPowders New Member

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    I would bang my girlfriend.
     
  17. synthetic

    synthetic New Member

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    shit i ran a marathon and pulled a 5 day lifting routine

    mon: squats + eliptical
    tue: upper body lifts (mainly bench) + 2 running sessions (morn-night)
    wed: core work of ohs etc + eliptical
    thu: upper body again (jerk press) + 2 run sessions
    fri: back work...deadlifts + eliptical
    sat: lonnnnnng run
     
  18. Krazy

    Krazy OT Supporter

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    [y]d8FwBSITW-4[/y]
     
  19. sophocles

    sophocles New Member

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    i will repeat the advice given to the cross country team when training

    every single bench press will make you a weaker runner
    if you add 5 lbs to your chest, thats 5 more pounds you have to carry around with you for the next 5000meters

    thats being said, id go with one of the high rep workouts reccomended above
     
  20. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    :rofl: @ adding 5lbs to your chest
     
  21. Godspeed

    Godspeed New Member

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    This.
     
  22. KIDRR

    KIDRR Duck dog>* OT Supporter

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    Clean and press
    Squats
    Bench
    Pull Ups
     
  23. MaineSucks

    MaineSucks OT Supporter

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    Squat
    Bench
    Dead
    Chins
    Miltary Press
     
  24. sophocles

    sophocles New Member

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    i know its ridiculous sounding but thats basically how an endurance athlete has to think

    its similar to how a BB only thinks about anabolic phases

    you need a singular focus
     
  25. Bacchus

    Bacchus Skinny Guy

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    strengthening your back/core is even more important then legs, imo.

    youve got muscular endurance covered with running/cycling. as im sure you know, a straight back and proper form will reduce your energy expenditure. a strong back will ensure that.
     
    Last edited: Sep 10, 2009
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