Best routine(s) for a time crunch?

[TRA]

I'm trying to get into lifting, while eating clean, with the goal of decreasing BF and maintaining if not gaining some lean muscle mass. I'm not a builder, but trying to change this endomorphic body. I have been working incredibly crazy hours, and have limited time to workout, but I'm willing to do what I can. I also get 30 min minimum of cardio in a day (dropped it from 45-60 min trail runs to try and lift more and maintain more muscle mass), so that eats up some time as well.

An example of what I have been trying to do, but running out of time occasionally, is below:

Day 1

Chest
Dumbbell incline bench
1-2 sets of warm up
4 sets of 8-12 reps, to failure

DB flat bench
4 sets of 8-12 reps to failure

Machine or DB flies
4 sets 8-12 to failure

Machine seated incline press or Freemotion cable press
4 sets 4-10 reps to failure

Day 2

Arms/Shoulders
warm ups

Seated DB tricep extension
4 sets 8-12 reps to failure

Tricep pushdowns
" "

DB bicep curl
4 sets 8-12 to failure

Machine bicep preacher curl
" "

Seated DB shoulder press
4 sets 8-12 to failure

Day 3

Back/Legs

Lat pulldown
4 sets....

Seated cable row
4 seets....

Leg press
4 sets....

Hamstring curls
4 sets....

Calf raises
4 sets....


I know this isn't ideal, but I'm just trying to get something going. What I would like is a routine that hammers me good, but doesn't take as long.

Also, I have some questions:

If the free weights aren't available, can I substitute machines and get good response, if it's only occasional?

Are the Freemotion cable machines any good?

I have pretty toasted knees--I can run, but squats lay me up, so I do presses, which don't seem to bother them much at all. Will I get decent results from presses?

Shoulders get injured incredibly fast with heavier weights in presses, or raises. How can I work around that? High reps and build slowly?

Any help would be appreciated.

Right now I'm sacrificing sleep to get to the gym, and with cardio, it's at least 90 minutes there (not much I know, but as I said, work is killing me, I just need to get through this stretch).

One last question. I do cardio, 30 min before lift. Should I do carbs between run and lift, say, 25 g or so? I"m only on 110 carbs a day, before noon, and half of that is simple PWO.

[DSM4Life]

I'm trying to get into lifting, while eating clean, with the goal of decreasing BF and maintaining if not gaining some lean muscle mass. I'm not a builder, but trying to change this endomorphic body. I have been working incredibly crazy hours, and have limited time to workout, but I'm willing to do what I can. I also get 30 min minimum of cardio in a day (dropped it from 45-60 min trail runs to try and lift more and maintain more muscle mass), so that eats up some time as well.

An example of what I have been trying to do, but running out of time occasionally, is below:

Day 1

Chest
Dumbbell incline bench
1-2 sets of warm up
4 sets of 8-12 reps, to failure

DB flat bench
4 sets of 8-12 reps to failure

Machine or DB flies
4 sets 8-12 to failure

Machine seated incline press or Freemotion cable press
4 sets 4-10 reps to failure

Day 2

Arms/Shoulders
warm ups

Seated DB tricep extension
4 sets 8-12 reps to failure

Tricep pushdowns
" "

DB bicep curl
4 sets 8-12 to failure

Machine bicep preacher curl
" "

Seated DB shoulder press
4 sets 8-12 to failure

Day 3

Back/Legs

Lat pulldown
4 sets....

Seated cable row
4 seets....

Leg press
4 sets....

Hamstring curls
4 sets....

Calf raises
4 sets....


I know this isn't ideal, but I'm just trying to get something going. What I would like is a routine that hammers me good, but doesn't take as long.

I think you have a pretty good routine already. If you want to "hammer yourself more, up the weight. If that doesn't help change the movements and/or the order in which they are performed."

Also, I have some questions:

If the free weights aren't available, can I substitute machines and get good response, if it's only occasional?

Sure. Machines are a really good subsititue to help change things up.

Are the Freemotion cable machines any good?

Yes

I have pretty toasted knees--I can run, but squats lay me up, so I do presses, which don't seem to bother them much at all. Will I get decent results from presses?

What do you mean lay you up ? Make you sore ? Thats no reason to not do them. I feel legs for days but i still get through it.

Shoulders get injured incredibly fast with heavier weights in presses, or raises. How can I work around that? High reps and build slowly?

You really can't. Gaining muscle is the same for every muscle in your body injured or not. Its heavy movements forcing the body to grow. You just have to see which exercises you can go heavy on and stick with them as your main movements.

Any help would be appreciated.

Right now I'm sacrificing sleep to get to the gym, and with cardio, it's at least 90 minutes there (not much I know, but as I said, work is killing me, I just need to get through this stretch).

Badddddd. Remember you grow outside the gym not inside. Sleep is a requirement. I don't care how many long hours you work if you don't fully recover with the proper amount of sleep your going to drift into overtraining. (keep an eye on this)

One last question. I do cardio, 30 min before lift. Should I do carbs between run and lift, say, 25 g or so? I"m only on 110 carbs a day, before noon, and half of that is simple PWO.

[TRA]

Thanks, DSM. I'll keep grinding away.

As far as knees, and squats, no, it isn't the leg soreness that bothers me (I like getting sore, and I like working legs--as a runner it always has huge benefit). My knees themselves will hurt, and I start to get joint pain. I've had 5 knee surgeries, shouldn't run, but dirt is forgiving and it's my one vice. Squats, even if just to 90 degrees, makes left knee start to swell and get stiff and sore. The presses don't do that for some reason.

[MuscleScience]

You can do cock pushups. Jack Black says you only have to do one!!!!

[DSM4Life]

Thanks, DSM. I'll keep grinding away.

As far as knees, and squats, no, it isn't the leg soreness that bothers me (I like getting sore, and I like working legs--as a runner it always has huge benefit). My knees themselves will hurt, and I start to get joint pain. I've had 5 knee surgeries, shouldn't run, but dirt is forgiving and it's my one vice. Squats, even if just to 90 degrees, makes left knee start to swell and get stiff and sore. The presses don't do that for some reason.

Got ya. If it causes pain then i say skip it.

Also for running , ever try the ellipticals ? I mainly use these to cut down on ankle impact as opposed to running.

[TRA]

Also for running , ever try the ellipticals ? I mainly use these to cut down on ankle impact as opposed to running.

Yeah, I do the ellipticals when I have to. Maybe someday when I get some muscle running will be too painful and I won't mind them so much.