Thread: Reevaluate training while off ...

I think that you should add deadlifts to wednesday for back, but other than that it looks fine to me.

On chest and shoulder days I would reduce the number of exercises.

So if I were to:

1. Scrap Upright Rows on monday (everyone's a critic when doing that exercise anyway - "rotate your shoulders" - "no, don't do that!")

2. Scrap Peck dec (butterfly) or incline flyes on Tuesday (which one would you recommend ?)

3. Add 3 sets of deadlifts to Wednesday's workout,

I could get the same results with fewer exercises (but with more intensity on the remaining ones?). My eating is in order (except for the sugary sirup I'm supposed to take this week - sticks to your teeth, how about that for creatine delivery?).

My goal is to become a smaller version of Frank Sepe in 7-8 years (more if necessary). Do you think this is remotely possible without resorting to drugs ? (which I'll NEVER do - needlefear).

Thanks for the very swift reply guys! Mostly, when asking for advice in the gym, you get "eat more proteïn" (I'm at 400g/day for a 155 pound weakling - I'm sprouting wings) or "take this pill and go to sleep" ...

I've grown from 125 to 155 lbs in two years, I hope I can keep that up!

Thing work different for different people but here's an example of one of my workouts. It looks like to me your overtraining. Remember it's not what you do, it how you do it!( so to speak)

Mon: 20 min on the bike early am on an empty stomach.

Tues: Leg,
Squats: 3x8 with 3sec neg 1sec postives. All excerise are the same except for abs of course.
Stiff legged dradlifts:
Leg curls, Step ups, Standing calf raise.

Thrus: chest and back
Flat bench
weighted pull ups
Incline dumbell flies
barbell rows
incline db presses
cable high rows

Fri:20 mins on bike

Sun: arms
Barbell curl
decline french press
reverse barbell curls
dumbell extensions
hammer curls


On all workout days I train abs. Each workout is no longer then 1hrs max.

Thanks Taz, I'll add the negatives to my squat and reduce the number of sets spent on legs, but go (slightly) heavier on them.

Ab training or daily cardio is not really an option for me, I make it a habit of sparring at least 45 mins a day, that gives me all the cardio I need (a black eye is not a microtrauma!). I have to let my abs, lower back and neck alone or my opponent will wipe the floor with me (most of them are very dedicated "HIT"-followers, if you see what I mean! )