help with the schedual

[DeadBolt]

Ok having asome issues trying to fit everything Iw ant to do in one week. I can lift mon,tues, wen, fri. I was originally goign to do a sun-wen and circuit training on friday but I can no longer do this. Things have come up it wont be possible for me to lift on sundays.

So what would be my best combo for a mon-wen plus a circuit training on friday?

I was thinking something like:
-Back/Hamstrings
-Chest/Bi's/Tri's
-Quads/Delts/Traps
-rest
-circuit training (focused more on core/body weight exercises for now)
-rest
-rest/cardio in the mountains

I know it would be better if I didn't do my circuit training but I need to start training with that b/c I want to be in top shape for my firemans test. And that is all the test is...one big circuit system!

 

[Tough Old Man]

Anyone of the below are a good training routine

http://www.ironmagazineforums.com/showthread.php?t=60738
http://www.ironmagazineforums.com/showthread.php?t=60741
http://www.ironmagazineforums.com/showthread.php?t=31408
http://www.ironmagazineforums.com/showthread.php?t=59167

 

[DeadBolt]

Yea forgot to say I am already doing PRRS...I was just wondering if by doing the 3 straight days is my muscle order OK plus will it be to counter productive doing it this way?

I dont see anything wrong with it to do this for a short time period until I have more free time but I still like to ask.

 

[CowPimp]

I would probably lift MWF and do your circuit training on Tuesday.

Another thing you might consider is doing some full body sessions containing circuits, and then lighter active recovery circuit sessions on the other day if you are looking to improve conditioning some more. I'm thinking I might setup my sessions like this after my PL competition.

Here is an example of a full body session with an emphasis on conditioning:
A) Deadlifts: 3x3 @ 4RM - 3-5min RI

Superset
B1) DB Bench Press: 5x5 @ 8RM - 60s RI between each exercise
B2) Bent DB Rows: 5x5 @ 8RM

Triset of Death
C1) Front Squats: 3x10 @ 12RM - 30s RI between each exercise
C2) Standing OH Press: 3x10 @ 12RM
C3) Chinups: 3x10 @ 12RM

Superset
D1) Standing Cable Crunches: 3x15 @ 20RM - No rest between each exercise
D2) Hyperextensions: 3x15 @ 20RM

The way I would do the rest periods is like this:
C1, Rest 30s, C2, Rest 30s, C3, Rest 30s, C1, Rest 30s...

I'm getting nauseous just thinking about it.

 

[DeadBolt]

OK pimp that really looks like HELL lol...I feel sorry for you!

I would like to stick to PRRS...and adding some more mass to myself. I like the routine I have set out and followed for a while but just need to pack it in a bit. As for the circuit....that wouldn't affect me if I through it in a mix like that?

Even though its all body weight stuff Im sure it will still leave me sore as hell for a while lol....considering my conditioning is such shit since my injury. But hell if you think its kewl then its fine by me!

 

[GFR]

Ok having asome issues trying to fit everything Iw ant to do in one week. I can lift mon,tues, wen, fri. I was originally goign to do a sun-wen and circuit training on friday but I can no longer do this. Things have come up it wont be possible for me to lift on sundays.

So what would be my best combo for a mon-wen plus a circuit training on friday?

I was thinking something like:
-Back/Hamstrings
-Chest/Bi's/Tri's....why hit biceps the day after lats???
-Quads/Delts/Traps...why hit delts the day after chest???
-rest
-circuit training (focused more on core/body weight exercises for now)
-rest
-rest/cardio in the mountains

I know it would be better if I didn't do my circuit training but I need to start training with that b/c I want to be in top shape for my firemans test. And that is all the test is...one big circuit system!

 

[DeadBolt]

I wont do delts with chest anymore since my shoulder injury. And I wont be doing it the day before chest either so the only place would be there. And bi's there was just no where else to put em! I dont like training bi's with back and I didn't wanna cram em on the quad/delt/trap day.

But for now I'll just do as pimp said and do my circuit training on tuesday to stretch things out and solve that whole problem....just gotta keep my volume low until my conditioning improves to make sure I dont get to sore!

 

[GFR]

I wont do delts with chest anymore since my shoulder injury. And I wont be doing it the day before chest either so the only place would be there. And bi's there was just no where else to put em! I dont like training bi's with back and I didn't wanna cram em on the quad/delt/trap day.

But for now I'll just do as pimp said and do my circuit training on tuesday to stretch things out and solve that whole problem....just gotta keep my volume low until my conditioning improves to make sure I dont get to sore!

If you have an injured shoulder or are trying to avoid one you need to do chest and delts together or do them 2-3 days apart.

Back/Hamstrings
-Chest/Bi's/Tri's....
-Quads/Delts/Traps

This would be better

Back/biceps
chest/triceps
off
legs
delts
off
repeat...or rest

 

[DeadBolt]

If you have an injured shoulder or are trying to avoid one you need to do chest and delts together or do them 2-3 days apart.

Back/Hamstrings
-Chest/Bi's/Tri's....
-Quads/Delts/Traps

This would be better

Back/biceps
chest/triceps
off
legs
delts
off
repeat...or rest

I refuse to do chest/delts together my shoulders dont feel stable enough that way. And I'm not going to attempt it again for a very long time. If I feel I can't exicute the exercises properly with good form why do it correct?

As for the schedual you laid out....i wish i could but the life of a fireman/emt isn't always that easy. I don't get much time at all to get into the gym and I dont have the capability to do it every day. And I also want to split up quads and hammies to experiment.