I don't know if this is a good routine...

Discussion in 'Fitness & Nutrition' started by Merit83, Nov 13, 2005.

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  1. Merit83

    Merit83 Your mama was a snowblower!

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    ...but I've been doing it for about 2 months now and I love it.

    Sunday - Legs, Bi's & Abs (Heavy 4x8)
    Monday - Chest & Tri's (Heavy 4x8)
    Tuesday - Shoulders, Back & Tri's (Heavy 4x8)
    Wednesday - Legs, Bi's & Abs (Heavy 4x8)
    Thursday - Chest, Shoulders, Back & Tri's (Light 2x20)
    Friday - Off
    Saturday - Chest, Shoulders, Back & Tri's (Light 2x20)


    Is there anything wrong with this?

    edit - oh, and on the Tri's I split the workouts up from Monday and Tuesday, on Monday I do Rope Pulldowns and Dips, and on Tuesday I do Kickbacks, Pullovers & Skull Crushers. Then on Thursday and Saturday I do them all.
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    I wouldn't really be doing 20 rep sets, but if you are seeing results, that's all that matters
     
  3. Merit83

    Merit83 Your mama was a snowblower!

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    well, results have yet to come, i just feel better when i leave, more of a pump i guess. An old friend of mine who just graduated from college with a degree in this kinda stuff gave me this plan. He told me that it's important to do some lightweight days where you pretty much try to burn out. I forget what he called it. He also told me in about 3-4 months I should reverse everything, start from the last exercise and go to the first so I won't hit a wall/platuea.
     
  4. Merit83

    Merit83 Your mama was a snowblower!

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    it would probably be better if i actually learned about this kind of stuff so i don't sound like a retard when i try to explain it.
     
  5. Phineas Q Stork

    Phineas Q Stork Active Member

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    If you want to stick with a light and heavy day, I'd suggest going w/ a 4-6 rep scheme for the light day, and then like 8-12 on the higher rep.

    List all the exercises that you are doing if you dont mind
     
  6. Merit83

    Merit83 Your mama was a snowblower!

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    okay, this is going to take a bit
     
  7. Merit83

    Merit83 Your mama was a snowblower!

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    Sunday - Legs, Bi's & Abs (Heavy)

    Squats - 4x8
    Leg Press - 4x8
    Seated Calf Raise - 4x8
    Standing Calf Raise - 4x8
    Reverse Leg Extension - 4x8
    Leg Extensions - 4x8
    Squatting Curls - 4x8
    Standing Curls - 4x6 superset w/ Preacher Curls - 4x6
    Forearm Curls - 4x8
    Reverse Forearm Curls - 4x8
    Invidual DB Curls - 4x8
    AbBench - 3x60
    Decline Situps - 4x10
    Leg Lifts w/ DB's - 4x10

    Monday - Chest & Tri's (Heavy)

    Flat Bench - 4x8
    Incline Bench - 4x8
    Decline Bench - 4x8
    Flat DB Bench - 4x8
    Incline DB Bench - 4x8
    Decline DB Bench - 4x8
    Machine Fly's - 4x8
    DB Fly's - 4x8
    Rope Pulldowns - 4x8
    Dips - 4x8
    Cable Cross - 4x8
     
  8. Merit83

    Merit83 Your mama was a snowblower!

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    Tuesday - Shoulders, Back & Tri's (Heavy)

    Shrugs - 4x8
    DB Shrugs - 4x8
    Military Press - 4x8
    Standing DB Mil. Press - 4x8
    T-Row - 4x8
    Cable Pull - 4x8
    Lat Pull - 4x8
    Wide Grip Pull-Ups - 4x8
    Obliques - 4x8
    Reverse Sit-Ups - 4x8 (lower back exercise w/ 45lb plate)
    Deadlift - 4x8
    Lateral Raises - 4x8
    Front Raises - 4x8
    Reverse DB Fly's - 4x8
    Kickbacks - 4x8
    Pullovers - 4x8
    Skull Crushers - 4x8
     
  9. Merit83

    Merit83 Your mama was a snowblower!

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    Wednesday - Legs, Bi's & Abs (Heavy)

    Squats - 4x8
    Leg Press - 4x8
    Seated Calf Raise - 4x8
    Standing Calf Raise - 4x8
    Reverse Leg Extension - 4x8
    Leg Extensions - 4x8
    Squatting Curls - 4x8
    Standing Curls - 4x6 superset w/ Preacher Curls - 4x6
    Forearm Curls - 4x8
    Reverse Forearm Curls - 4x8
    Invidual DB Curls - 4x8
    AbBench - 3x60
    Decline Situps - 4x10
    Leg Lifts w/ DB's - 4x10
     
  10. Merit83

    Merit83 Your mama was a snowblower!

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    Thursday - Chest, Shoulders, Back & Tri's (Light)

    Flat Bench - 2x20
    Incline Bench - 2x20
    Decline Bench - 2x20
    Flat DB Bench - 2x20
    Incline DB Bench - 2x20
    Decline DB Bench - 2x20
    Machine Fly's - 2x20
    DB Fly's - 2x20
    Cable Cross - 2x20
    Shrugs - 2x20
    DB Shrugs - 2x20
    Military Press - 2x20
    Standing DB Mil. Press - 2x20
    T-Row - 2x20
    Cable Pull - 2x20
    Lat Pull - 2x20
    Wide Grip Pull-Ups - 2x8
    Obliques - 2x20
    Reverse Sit-Ups - 2x20
    Deadlift - 2x20
    Lateral Raises - 2x20
    Front Raises - 2x20
    Reverse DB Fly's - 2x20
    Rope Pulldowns - 2x20
    Dips - 2x20
    Kickbacks - 2x20
    Pullovers - 2x20
    Skull Crushers - 2x20
     
  11. Merit83

    Merit83 Your mama was a snowblower!

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    Friday - Off

    Saturday - Chest, Shoulders, Back & Tri's (Light)

    Flat Bench - 2x20
    Incline Bench - 2x20
    Decline Bench - 2x20
    Flat DB Bench - 2x20
    Incline DB Bench - 2x20
    Decline DB Bench - 2x20
    Machine Fly's - 2x20
    DB Fly's - 2x20
    Cable Cross - 2x20
    Shrugs - 2x20
    DB Shrugs - 2x20
    Military Press - 2x20
    Standing DB Mil. Press - 2x20
    T-Row - 2x20
    Cable Pull - 2x20
    Lat Pull - 2x20
    Wide Grip Pull-Ups - 2x8
    Obliques - 2x20
    Reverse Sit-Ups - 2x20
    Deadlift - 2x20
    Lateral Raises - 2x20
    Front Raises - 2x20
    Reverse DB Fly's - 2x20
    Rope Pulldowns - 2x20
    Dips - 2x20
    Kickbacks - 2x20
    Pullovers - 2x20
    Skull Crushers - 2x20
     
  12. Merit83

    Merit83 Your mama was a snowblower!

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    overtrain much? :hsugh:
     
  13. hootpie

    hootpie New Member

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    Are you at the gym 13 hours a day?
     
  14. Merit83

    Merit83 Your mama was a snowblower!

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    nah, usually about 2-2.5 hours
     
  15. jonno

    jonno New Member

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    holy volume
     
  16. hootpie

    hootpie New Member

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    I'm pretty sure you're supposed to limit yourself to about 1-1.5 hours at most when it comes to lifting weights (someone correct me if I'm wrong).
     
  17. MaineSucks

    MaineSucks OT Supporter

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    thats wayyyyyy too much bro
     
  18. Merit83

    Merit83 Your mama was a snowblower!

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    Probably, when I first started it wasn't near that much. He had told me the split and some of the basic exercises. However, after about 3 weeks I didn't really feel that pump when I was going home. So I started adding some exercises here and there, until I have where I'm at now. I don't ever "hurt", but I have worried about overtraining and basically not making any progress.
     
  19. MaineSucks

    MaineSucks OT Supporter

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    you are overtraining, ditch the 20 rep sets, lactic acid is your enemy. knock your reps down to 6-8, up the weight and cut down on how many exercises you are doing. on saturday you have 9 different exercises just for chest. thats insane. there is NO need to do flat BB, incline BB, decline BB, flat DB, incline DB, and decline DB on the same day. you have are training tri's heavy two days in a row. you have way too many bicep exercises in there.

    and with all the volume you only have one rest day built in. jesus, how you havent burned out or plateaued yet is beyond me.

    you need to find a better routine. just ditch what you have right now, you are overtraining.
     
  20. MaineSucks

    MaineSucks OT Supporter

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    read this:
    http://www.freedomfly.net/Documents/MAX-OT.pdf

    it will open your eyes to proper training methods and you will see gains like you have never seen before.

    and it appears you like being in the gym a lot, so Max-OT is good for you - Its a 5-day split
     
  21. Merit83

    Merit83 Your mama was a snowblower!

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    I understand that which is why I always wondered if I was overtraining or not. However like you said, I haven't burned out or plateaued yet. I have been steadily increasing all the time.

    But if all you people think that I am actually overtraining I will give it up for a bit and try a new routine. Thank you :)
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    :bowrofl::bowrofl::bowrofl:
     
  23. Merit83

    Merit83 Your mama was a snowblower!

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    I knew I wouldn't have a whole thread without anyone bashing :o
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    dude there's almost 30 exercises there
     
  25. Jeg1983

    Jeg1983 OT Supporter

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    it's only 1120 reps :eek3:
     
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