Guys, I just go a new job and my workout time needed to be adjusted. I used to train 4-6pm and now I only can workout 12-1 1-2pm. Anyone of you training with this time constrain? I'm currently going towards the 'fitness' cutting workout because my back and knees got so much injuries when I do StrongLift 5x5. I looked to BB.com and most the routine not really suitable for me (not much compound).

Anyone got anything to share?

*I'm afraid the short time in gym will limit my gains.

Current 78kg 180cm 13.5bf%

Goals <10%bf

Actually my knees were pretty bad since my basketball times. My back was hurt while doing deadlifts and my knees when I do squat.

Thanks guys, after my injury I already pay pretty much attention on my form. Now i think form 'close' to perfect with smaller weight comparing last time.

I already design one workout myself I'll share later and feel free to comment