[heydespo5269]

I don't usually feel like I am overtraining so to say, but then again I can't really tell because I have always been a very very active person in sports/gym etc. It's like the only way I know....so I figured I'd get some second opinions.

I log alll my workouts on my computer so:

Day One- Back

Barbell Rows 4X 10-12 150-165
T-Bar Rows 90-105 (FORM, Will be heavy)
Pull Downs 137 pin
One Arm Rows 4X 6-12 75-90 [left arm first] may have to lower with new techn.

Shoulders

Barbell Shoulder Press 4x10 WU105 115, 120, 125,130
Arnie Presses 3X 10-12 40,45,50
Lateral R 3X 12 20
Front R 25
Rear Flyes 45,50 slow and isolate


Biceps

Standing Barbell Curls 3x 10-12 65
Same TimeIncline Curls 25, close 30
Alt. Hammer Curls 30
Reverse Curls Cambered with 10's (change to st. bar)

Day Two- Legs

Squats 5x6, 6th set rule 225, 245, 265, 275, 285
Leg Press 4x12 Refer to thursday
Leg Extensions 4x10-12 110
One Leg Curls 3x10-12 70 [this was a heavy type day]
Leg Curls 3x10-12 130
Calf Raises 4x 15 9/10 pin

Day Three- Chest

Flat Bench Press 4x10 170-185
Incline Bench Press 4x10 145-160
Decline Bench Press 3x12 135, ++ up if possible (changing to DBs)
Machine Inc. Presses 3x12 45s, 55s, 60s/65s
Cable Flyes 3x12 6,7 [7B setting]



Triceps
Pressdowns 4x10-12 62 [get burn, consider even more possibly]
Extensions 4x10-12 Refer to Saturday
CGBP 4x10-12 Refer to Saturday
Traps

Behind the back shrugs Warm up 2 sets of 135– 4x12 225, ++?– pull with traps, arch back, use guide rail
Upright Rows 4x6-10 45 smith

Day Four- Shoulders

Barbell Shoulder Press 4x 10-12 105 [10], 115 [10], 125 [9], 135 [7]
Arnold DB Press 4x 10-12 45, 45, 45 (have weight come to front of pec)
Lat R 3x 10-12 20
Front R 25
Rear Flyes 45


Back

Barbell Rows 4x 10-12 415-160
T-Bar Rows 4x 10-12 85-100 * might be too much
Pull Downs 4x 12-6 112, and then up (its so hard to get a right weight). Patience!!!
Hammer Pulldowns 4x 12-6

Biceps

Straight Barbell Curls 3x10-12 65
Same time Incline Curls 25, try 30
Alt. Hammer Curls 30, try 35
Reverse Curls Cambered + 10's, change to straight bar or the cambered at preacher station


Day Five- Legs

Squats 5x6, 6th set rule 225, 245, 265, 275, 290
Leg Press 2x12 with 4plates, 2x12 with 4 plates+25
Leg Extensions 3x10-12 120
One Leg Curls 3x10-12 60's,+ possibly
Leg Curls 3x10-12 120, +
set 1 back, about 2 front for comfort

Pay close attention to leg curls and record weight accurately for next weeks
Calf Raises 4x 15 9/10 pin



Day Six- Chest

Flat DB Press 4x 12-6 80, 85, 90,95
Incline DB Press 4x10-12 60, 60, 65, 70
This workout is changing as of next week, refer to post on wall.
Cables are 6 pin
weighted dips use 25 and increase



Tris

Pressdowns 4x10-12 57, 62
CGBP 4x10-12 115
Extensions 4x10-12 65-70.


Traps

Behind the back shrugs 3x12 (Alt front and rear) Sets warm up at 135, 225
Upright Rows 4x12 40, 45 smith


I know its a little messy because it was pasted from word, but I would really really really appreciate the input.

BTW, i'm 19, 180 lbs, and about 12% body fat. Wrestling/football my whole life up until this first year of college. I follow a moderately strict diet, and currently take whey,multivitamin, fish oil, and Betagen. (I am changing over to Cellmass/Nitrix in about two weeks instead of Betagen and any opinions on those BSN products are welcomed as well)

[AlteredBeast]

No, you're not over training and don't let anyone else tell you otherwise...Go by feel, by instinct...if you're not beat to shit after you're workouts then you're not training hard enough...But if you're training with some SICK intensity going bananas in the gym, then you're training log looks good.

[lil_big_junior]

i train each muscle groups once a week...but twice on lats and chest. sometimes twice on arms.

ur not over training at all but consider taking longer rest days from the muscle groups worked.

i allow 2 days recovery, & 2 days further growth for example if i train chest on monday, i wont train it again till thursday or friday, in order to maximise growth. but i still manage to sqeeze in 7-9 training sessions a week on a 2 day on 1 day off routine.

this is exactly what dorian yates does, but he never trains the same muscle group twice in 1 week

[ACEPLUMBING]

[quote=heydespo5269;353152]I don't usually feel like I am overtraining so to say, but then again I can't really tell because I have always been a very very active person in sports/gym etc. It's like the only way I know....so I figured I'd get some second opinions.

if you feel 100% when you are on the way to work out then five if you feel below 75% dont go a day or two out of the gym can add size and strength to your muscles and we all want that

[heydespo5269]

thanks

[monkeybiker]

I don't think someone can just look at your routine and say yes you are or no you are not overtraining.
People recover different and there are many factors involved.
If you are steadily increasing in strength then your training is good.

[roccodart440]

You are over training and your splits aren't set up right.

[ACEPLUMBING]

Originally Posted by roccodart440

You are over training and your splits aren't set up right.

2 days a week in the gym is too little and 5 days is too many..also u blow out your test and glycogen after 60 min max so take a shower and go home

[bbdude]

5 days is too much?? wtf u talking bout??

[heydespo5269]

Originally Posted by roccodart440

You are over training and your splits aren't set up right.

Okay...what do you suggest?

I know that back is suppose to be done before chest, but I can't do that on my schedule. other than that i thought i was doing pretty good.

[gym_addict]

Shouldnt do your shoulders before biceps either. your shoulders act as a fixator to the biceps and will fatigue before you have reached your bicep max resulting in you not lifting to your full potential.
From wot ive learned you shud do it in so order.
Pecs
Lats
Quads
Hams
Biceps
Delts
Tris
Calf
But if u feel fine with your routine thats cool. only you know wot is best. Good luck