My routine...critique wanted (long)

Discussion in 'Fitness & Nutrition' started by NeedGTI'02, May 4, 2005.

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  1. NeedGTI'02

    NeedGTI'02 New Member

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    Any thoughts, suggestions?

    Monday: chest, abs & tri
    dumbbells - 4 x 8
    incline dumbbells - 3 x 8
    decline on cable machines - 3 x 8
    fly machine - 3 x 8
    burnout bench - 1 x 21

    various abs (depending on day)

    skull crusher (lying) w/ bench bar - 3 x 8
    one-handed pulldowns on cable stack - 3 x 8
    overhead rope pulls on cable stack - 3 x 8
    dips - 2 x ? (usually about 25 - 30 first set, 20 - 25 second set)

    Tuesday: back & biceps
    pulldowns - 4 x 8
    seated row machine (don't know what it is called) - 3 x 8
    dumbbell rows - 3 x 8
    lower back machine - 3 x 8
    pullups - 2 x ? (usually 10 first set, 6-8 second)
    traps - 4 x 8

    bench bar curls - pyramid sets (1 x 12, 1 x 10, 1 x 8, 1 x 10, 1 x 12)
    seated incline curls - 3 x 8
    concentration curls - 3 x 8
    hammer curls - 3 x 8 (immediately following each set, lighter dumbbells ~20lbs used for making circular motions)

    Wednesday: shoulders, abs & tri
    military press - 4 x 8
    lateral raises - 3 x 8
    front raises - 3 x 8
    reverse fly? (don't know name) - 3 x 8

    various abs (depending on day)

    skull crushers w/ curl bar - 3 x 8
    triangle bar pulldown - 3 x 8
    rope pulldown - 3 x 8
    dips - 2 x ? (see above for # reps)

    Thursday: legs
    leg press - 4 x 8
    extensions - 4 x 8
    curls - 4 x 8
    calf press - 3 x 12
    calves on leg press machine - 3 x 15

    Friday: chest, abs & biceps
    bench - 4 x 8
    incline bench - 3 x 8
    decline bench - 3 x 8
    flys - 3 x 8

    various abs (depending on day)

    bench bar curls - 3 x 21 (7 wide grip, 7 narrow, 7 normal)
    incline bench curls - 3 x 8
    superman curls (what I call them) ->use 2 weight stacks, curl with upper arms parallel to floor, bring hands toward head, like a typical flex pose... - 3 x 8
    hammer curls - 3 x 8 (w/ afterward as on tuesdays)

    Saturday: legs
    squat - 3 x 8
    rest is same as Thursday minus the leg press

    So that's it. Comments? Suggestions? I am always looking to make it better. FWIW, I am ~6'4", ~185...
    thanks

    E
     
  2. NoXeN

    NoXeN You can find me up on one

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    seems to be overtraining to me..dunno..
     
  3. ACURA TL-S

    ACURA TL-S OT Supporter

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    I am just glancing at it and I will give my .02 later. But you have way to many sets to per day to be working a group twice a week and you need to vary your rep scheme.
     
  4. xpinchx

    xpinchx hes got a nice cock, on the thin side but its stil

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    You need to give your muscles more time to rest. You're overtraining and probably working against yourself. Take it back a notch and work each muscle group once a week. You shouldn't be at the gym working out every day.
     
  5. 350GT

    350GT New Member

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    Yeah first thing that popped into my head was overtraining. What are your goals? What's your diet like?
     
  6. elysium

    elysium New Member

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    holy overtraining batman
     
  7. NeedGTI'02

    NeedGTI'02 New Member

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    Thanks for the input guys - I was beginning to suspect that I was overtraining some. My goals at first were the typical: get my bench to 300, and look good. Got to 300 a couple of weeks ago, and I look good, but after that my goals changed to being more fit, so I think that I am going to take up swimming 2x/wk and drop off to working each group 1x/wk...my diet is, at best guess ~4000 cal/day; I have a super high metabolism, and I know that this is not really high if I want to be bulking, but I don't really want to bulk too much; I am tall and lean, and I want to stay that way, but muscular...any more help? Thanks guys.

    E
     
  8. NeedGTI'02

    NeedGTI'02 New Member

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    bump? I still want some more feedback
     
  9. KetchupKing

    KetchupKing New Member

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    It's only about 24-6 sets a day... hardly overtaining it seems.

    I posted a routine where it was 20 sets of mostly 10s and no one thought that was even close to overtaining. If you are worried about overtraining though just knock off a lift a day.
     
  10. NeedGTI'02

    NeedGTI'02 New Member

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    thanks man - really appreciate the feedback - and to the gym I go...
     
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