New Routine

Discussion in 'Fitness & Nutrition' started by Merit83, Jan 4, 2006.

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  1. Merit83

    Merit83 Your mama was a snowblower!

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    The infamous overtrainer is back with a new routine. Tell me what's good and bad about it if you could please. I am still afraid I might be doing a little bit of overtraining and would like some suggestions of what I should keep or cut. I have been doing this routine for about a month now and already my progress has been better than with my previous routine.

    Even though it says 5RM, I try to get at least 4, but no more than 6. I also have 2-3 minutes of STR in between each set. At first I didn't like this because I thought with less exercises I would be spending less time in the gym, but I still spend a little over an hour with each day.

    Sunday - Chest

    Flat Bench
    1 Warmup Set
    4 x 4-6 5RM
    Incline DB
    4 x 4-6 5RM
    Decline DB
    4 x 4-6 5RM
    DB Fly's
    4 x 4-6 5RM
    Cable Cross-Overs
    4 x 4-6 5RM

    Monday - Legs & Biceps
    I could actually use some advice on leg workouts, I'm not sure if I'm doing too much or not.

    Squats
    1 Warmup Set
    4 x 4-6 5RM
    Leg Press
    4 x 4-6 5RM
    Seated Calf Raises
    1 Warmup Set
    4 x 4-6 5RM
    Lying Leg Curls
    4 x 4-6 5RM
    Standing BB Curls
    1 Warmup Set
    4 x 4-6 5RM
    Invidual DB Preacher Curls
    4 x 4-6 5RM
    Forearm Curls
    4 x 4-6 5RM

    Tuesday - Shoulders & Back
    I included my deadlifts on this day only because I always seem to feel it more in my lower back than in my hamstrings. Maybe it is because I'm doing Dimel's instead of straight legged, or perhaps just doing them wrong?

    DB Shrugs
    1 Warmup Set
    4 x 4-6 5RM
    BB Upright Row
    4 x 4-6 5RM
    Military Press
    1 Warmup Set
    4 x 4-6 5RM
    Lateral Raises
    4 x 4-6 5RM
    Rear Delt Fly's
    4 x 4-6 5RM
    Wide-Grip Pulldowns
    1 Warmup Set
    4 x 4-6 5RM
    Weighted Wide-Grip Pullups
    4 x 4-6 5RM
    Dimel Deadlift
    1 Warmup Set
    4 x 4-6 5RM
    Cable Row
    4 x 4-6 5RM

    Wednesday - OFF

    Thursday - Triceps & Abs

    Rope Pulldowns
    1 Warmup Set
    4 x 4-6 5RM
    Weighted Dips
    4 x 4-6 5RM
    Skull Crushers
    4 x 4-6 5RM
    Ab Crunch Bench
    3 x 60
    Weighted Incline Sit-Ups
    3 x 10
    Weighted Leg Lifts
    3 x 10
    Weighted Incline Side Bends (Obliques)
    1 Warmup Set
    4 x 4-6 5RM

    Friday - OFF

    Saturday - OFF
     
  2. DJ Cripsen

    DJ Cripsen New Member

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    t-mag.com says dont do biceps and calves on the same day. Not sure if this is true or not.
     
  3. Merit83

    Merit83 Your mama was a snowblower!

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    i'll have to check on that, if so maybe i could do biceps on friday or something?
     
  4. Merit83

    Merit83 Your mama was a snowblower!

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    bumpity ump, would like some more input
     
  5. Merit83

    Merit83 Your mama was a snowblower!

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    one more try, would really like to see if im not doing things right
     
  6. trancezj

    trancezj New Member

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    It's not overtraining at all. You really don't need to worry about overtraining.

    I dunno about bi's on calf day, but the only thing I see wrong with your routine is giving tri's thier own day. Neither muscle groups in the arms need their own day. Bi's and Tri's one day maybe. Why are you doing wide grip pullups after pull downs?
     
  7. Merit83

    Merit83 Your mama was a snowblower!

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    i dont know if im doing pulldowns wrong, but i can feel it in a different part of my back than when doing pullups.
     
  8. onslaught61

    onslaught61 OT Supporter

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    yea typicaly you would want chest and tris on the same day. after bench, do your skull crushers and whatnot. i do back with bi, but whatever you want. id also put abs with chest day and back day or leg day, whichever, just not a workout dedicated to that body part.
     
  9. trancezj

    trancezj New Member

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    my guess is you're leaning back and pulliing toward your chest? Personally I do pulldowns behind my neck. I'm not capable of doing pullups that way, my shoulder likes to dislocate. but pull downs are fine. This will also keep you in the correct possition.
     
  10. trancezj

    trancezj New Member

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    I don't like to do tri's with chest and back with bi's either. Neither does Purevl. That's kinda preference though.
     
  11. Merit83

    Merit83 Your mama was a snowblower!

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    yah i lean back and pull towards my chest. I can still feel it in my lats, but in a different area.
     
  12. Mugwump

    Mugwump Guest

    Back exercises use a lot of biceps, so you may have a problem there.
     
  13. Merit83

    Merit83 Your mama was a snowblower!

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    this is old as shit, but i thought i might bump it to see if i can get anymore input
     
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