I might be doing too many exercises [Forum Archive]

Quote:

Originally Posted by KelJu

Pull day 1:
Pull-Ups:
Set 1: 10
Set 2: 8
Set 3: 7
Set 4: 6

Underhand Chin-Up(Close Grip): Do one or the other not both (Pull-Ups:Chin-Up)
Set 1: 7
Set 2: 7
Set 3: 6
Set 4: 6

Behind the Neck Cable Pull-Down: Behind the neck will slowly destroy your shoulders
Set 1: 150 x 10
Set 2: 150 x 8
Set 3: 150 x 8
Set 4: 150 x 7

Barbell Bent-Over Row:
Set 1: 155 x 7
Set 2: 155 x 6
Set 3: 135 x 6
Set 4: 135 x 5

Straight Back Seated Row(Wide Grip):: 4 sets only
Set 1: 150 x 3
Set 2: 120 x 6
Set 3: 120 x 8
Set 4: 120 x 6
Set 5: 120 x 6
Set 6: 120 x 7

Seated Row(Close Grip) Drop this
Set 1: 120 x 8
Set 2: 120 x 7
Set 3: 120 x 6
Set 1: 120 x 6
Set 2: 120 x 7

Pull Day 2:
Pull-Ups: 4 sets only
Set 1: 12
Set 2: 10
Set 3: 10
Set 4: 6
Set 5: 4

Underhand Chin-Up(Close Grip): Same as above
Set 1: 10
Set 2: 9
Set 3: 8
Set 4: 6
Set 5: 6

Barbell Bent-Over Row: 4 sets only
Set 1: 155 x 10
Set 2: 155 x 7
Set 3: 155 x 7
Set 4: 135 x 10
Set 5: 135 x 8

Seated Row(Close Grip): 4 sets only
Set 1: 150 x 8
Set 2: 150 x 6
Set 3: 120 x 10
Set 4: 120 x 10
Set 5: 160 x 5
Set 6: 160 x 6

Dumbbell Hammer Curls:
Set 1: 30 x 8
Set 2: 30 x 5
Set 3: 30 x 5
Set 4: 30 x 4

Pull Day 3:
Pull-Ups(Wide Grip):
Set 1: 10
Set 2: 12
Set 3: 10
Set 4: 8
Set 5: 6

Underhand Chin-Up(Close Grip): same as above
Set 1: 8
Set 2: 7
Set 3: 6
Set 4: 7

Supine Rows:
Set 1: BW x 7
Set 2: BW x 7
Set 3: BW x 6
Set 4: BW x 5

Barbell Lever Bent-Over Row(30 Degree Angle):
Set 1: 185 x 5
Set 2: 185 x 6
Set 3: 185 x 6
Set 4: 185 x 6

Cable Straight Back Seated Row(Close Grip):
Set 1: 160 x 7
Set 2: 160 x 6
Set 3: 160 x 5
Set 4: 160 x 5

Dumbbell Hammer Curls:
Set 1: 40 x 6
Set 2: 40 x 6
Set 3: 40 x 5
Set 4: 40 x 5

Quote:

Originally Posted by KelJu

I only go high volume on pull days, because my back seemed to respond to it. I unload every 4 weeks, and I refeed every 3 days.
I know the workout looks bad contrary to the stickies, but it has been working well. I didn’t start out like this, but I just seemed to deviate to it over time.

Now that I cut carbs, I don’t have the energy to do it anymore, so I basically wanted to know what exercises to cut.

Quote:

Originally Posted by CowPimp

Well, that sounds reasonable enough to me. Going high volume like that is fine. Excessive volume builds only a low level of fatigue, but it lasts a while. If you are unloading that frequently, then you will probably be fine. I might lower the volume a little bit because of your decrease in caloric intake, but you shouldn't need much assuming that you unload as said.

I usually recommend two vertical and two horizontal pulling movements as a base. Throw in another bicep or upper back exercise when you feel you have the energy to do so. At the intensity level you are working with, I think something like 4 sets per exercise is plenty.