KelJu

I have been making great gains with my pull day training program, but I changed to a no carb all protein fat diet with re-feeds, and now I think I might have to trim my training program down some. I have started leaning out even more than I already had using carb-cycling, and it has started getting into my muscle gains a little. I expected to lose some, but not much.

I listed my last 3 pull day journal entries, so maybe some of the vets can give me an idea of whether to trim some exercises out or leave my plan alone. I have a tendency to over train.



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

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

Behind the Neck Cable Pull-Down:
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)::
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)
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:
Set 1: 12
Set 2: 10
Set 3: 10
Set 4: 6
Set 5: 4

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

Barbell Bent-Over Row:
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):
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):
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

TJ Cline

Worst workout I have read this week

KelJu

True Story!
What would you drop?

shiznit2169

have you read the stickies? Those will help you.

My Journal

fufu

I would cut volume down by atleast half. 27 sets is overkill, I would do less sets and heavier weights. If you can keep up with strength with that many sets you might be baby-ing yourself.

fufu's 1337 Journal

Your diet will set you free.

TJ Cline

I changed a few thinbgs but it is so fucked up I would just shit can it and try again....drop your set volume by 25% for starters

aceshigh

hows this program been working for you??

KelJu

I was making incredible gains.

CowPimp

What is the volume like on your other workout days? You train each movement type once each week? How frequently do you unload, if at all?

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos

cjrmack

Also worst diet ever. "No carb"???????

kicka19

if that is so just keep up with it

mike456

way too many exercises/sets
all you should do is:
BB Bent-Over rows 4 sets
Cable Seated rows 3 sets
Pull-ups 3 sets.
6-12 reps each

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.

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.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos

KelJu

Thanks CPimp.