training/over training question

[blysccr]

Just wanted your input on my routine.

Mon- Chest, shoulders, tris

barbell bench- warmup well, 5 sets of low reps/high weight

Incline dumbbell bench 2 sets of 8-10 same weight

dumbbell shoulder press 2 sets of 8-10 same weight

cable flyes 3 sets of 8-10 same weight, may go up if it feels good

cable lateral raises 3 sets of 6-8 same weight

skull crushers, tricep push downs, any tricep isolation 3 sets of 8-10 increasing weight

Tuesday- Back and bi

shrugs 4 sets of 8-10 increasing weight

lat pull downs 4 sets of 8-10 (3 getting heavier, 1 set lower)

two workouts, rowing style (cable, dumbbell, barbell) increasing weight

deltoid flys 3 sets of 8-10 same weight

Wed- Deadlift and squats every other week

4 sets of 8-10 increasing weight

leg extensions 3 sets of 8-10 increasing weight

leg curls 3 sets of 8-10 increasing weight

calves

training for 2 years, seen good results until i hurt my collar bone a few weeks back, but should be good to go here soon. Just finished halotest, but couldn't' give it a fair evaluation b/c i hurt myself.

6'1 220 15-20%

As far as diet goes, I eat a cup of oatmeal or whole grain cereal for breakfast, pb&j or tuna salad with egg whites for lunch, turkey burger(3)/ chicken breast(1.5) for dinner and a protein shake throughout the day.

overall goal is size and strength, i don't need to be cut

also, i'm looking into some quality, perhaps illegal supps for the summer, any recommendations appreciated
thanks for your guy's input

 

[blysccr]

Cant forget bi's. 4 sets of 8-12 increasing weight.

 

[THE-DET-OAK]

there is really no way to answer this question. everyones tolerance is dependent on their own level of intensity i guess you could call it.

what im saying is if i tried arnie's workout i prolly wouldnt make it half-way through. although it worked great for him. your the only one who knows, and your body should tell you.

 

[RJ]

Not sure if you are or not like Det said, but my guess would be yes. Here's why in my opinion.

1. You're doing all that work in 3 days straight. I would break it up like this:
Mon - Legs
Tues - Chest, Delts, Tris
Wed- Off
Thurs - Back, Bis
Fri-Sun - Off

2. Squats and Deads should be done every week IMO. They, along with Bench, are the cornerstones to a solid foundation. Do your deads on back day.

3. Your doing too much delt work. You get so much delt work during heavy bench and chest work, to me that is overtraining your delts, esp for such a small muscle group.

4. You're not eating enough. You need more food. Not shakes... good quality whole foods to get big. You don't grow in the gym. You grow when you eat right and rest.

That's just what I see. Here's a great workout to follow that I love. It doesn't seem like much, but when you train hard and heavy, you don't need much.

http://www.steroidology.com/forum/547098-post126.html

 

[blysccr]

thanks for the response. I just feel like i need to be in the gym (more work = more results) but the work isn't necessarily physical, or pumping.

along with eating more better quality food, i'd also like to drop some flab. would you recommend some cardio on off days?

 

[RJ]

thanks for the response. I just feel like i need to be in the gym (more work = more results) but the work isn't necessarily physical, or pumping.

along with eating more better quality food, i'd also like to drop some flab. would you recommend some cardio on off days?

i believe losing BF is about 90-95% diet, so i would say get that in check first.

As for you staying in the gym longer, its all mental. You kill yourself in the gym for 50minutes under a squat rack and you won't wanna stay any longer.