Overworking triceps??

[P-funk]

Sorry to keep this thread alive but here is what I did today pimp and funk...in this order...all exercises were 3 sets of 6-8 reps

BB Bench
HS DY Row
BB Military Press
Pull Ups
Decline DB Press
DB Rows
Dips
Upright Rows

My workouts are taking quite some time....even gettin after it, it takes me at least a solid hour and I am huffing and puffing....Is this bad?? Is that too long?? I'm quite certain by getting used to and moving faster between exercises it would take less time...but as of right now it's taking a solid hour to an hour and fifteen...

Also I want to do some ab work but definitely not on Upper body day...what about one or two of my 3 off days?? Would it be bad at all to come in and do maybe abs and some cardio?? Would that be a mistake??

damn! that is a shit ton of stuff!! what do your other days of training look like?

 

[PWGriffin]

damn! that is a shit ton of stuff!! what do your other days of training look like?

Well lower body isn't that bad at all....Look back on the other page and you'll see last weeks leg/calf day...

And remember I'm putting stuff together based solely on u and pimp's advice so if you speak I WILL listen...don't hold back...

Remember I've always done body part splits...I didn't know any different, so I don't know what to expect with a day to do my entire upper body...

 

[P-funk]

Well lower body isn't that bad at all....Look back on the other page and you'll see last weeks leg/calf day...

And remember I'm putting stuff together based solely on u and pimp's advice so if you speak I WILL listen...don't hold back...

Remember I've always done body part splits...I didn't know any different, so I don't know what to expect with a day to do my entire upper body...

so you just have an upper and lower body day? just 2 days a week of lifting? are you repeating both days and making it 4 days of lifting?

I think you may have misread what he was saying because that routine is pretty heavy on the volume. can I see the whole routine you have written up and maybe we can make it more effecient?

 

[PWGriffin]

so you just have an upper and lower body day? just 2 days a week of lifting? are you repeating both days and making it 4 days of lifting?

I think you may have misread what he was saying because that routine is pretty heavy on the volume. can I see the whole routine you have written up and maybe we can make it more effecient?

It's what you suggested

Upper
Lower
Off
Upper
Lower
Off
Off

I also was going to do what you suggested and train for strength the first upper/lower day and hypertrophy the next...

I haven't written a program as of yet....just kinda feeling out this new way of training and getting input as I go...Now I could train upper/horizontal one day and upper vertical the next and switch up the rep schemes weekly and that would effectively cut down the volume...but I am interested in learning how to effectively work my entire upper body in one day without overdoing it....remember you are also talking to someone who has always trained with high volume cuz I didn't know any better...and I've always gotten results...but I'm willing to scrap everything and overhaul my routine with a little guidance...

Where do you live?? Ima come visit...

 

[P-funk]

It's what you suggested

Upper
Lower
Off
Upper
Lower
Off
Off

I also was going to do what you suggested and train for strength the first upper/lower day and hypertrophy the next...

I haven't written a program as of yet....just kinda feeling out this new way of training and getting input as I go...Now I could train upper/horizontal one day and upper vertical the next and switch up the rep schemes weekly and that would effectively cut down the volume...but I am interested in learning how to effectively work my entire upper body in one day without overdoing it....remember you are also talking to someone who has always trained with high volume cuz I didn't know any better...and I've always gotten results...but I'm willing to scrap everything and overhaul my routine with a little guidance...

Where do you live?? Ima come visit...

okay, but you should spread some of those exercises out over the two days!! Not all on one day.

I live where my location says..

 

[PWGriffin]

okay, but you should spread some of those exercises out over the two days!! Not all on one day.

I live where my location says..

So would you say just one push and pull on a horizontal plane and one push/pull on a vertical plane?? Or a upper/horizontal day and an upper/vertical day??

And manhattan is fucking far....dammit...you know any elite fitness coaches in alabama? heh...

 

[P-funk]

So would you say just one push and pull on a horizontal plane and one push/pull on a vertical plane?? Or a upper/horizontal day and an upper/vertical day??

And manhattan is fucking far....dammit...you know any elite fitness coaches in alabama? heh...

either of those that you listed are fine....if you do the first one do the one plane heavy and the other lighter and then switch on the next day....like:

day1- heavy horz/ligh vertical
bench press- 4 sets x 5 reps
bent over BB row- 4 sets x 5 reps
Db shoulder press- 3 sets x 8 reps
pulldown- 3 sets x 8 reps


don't know anyone in bama...sorry.

 

[PWGriffin]

either of those that you listed are fine....if you do the first one do the one plane heavy and the other lighter and then switch on the next day....like:

day1- heavy horz/ligh vertical
bench press- 4 sets x 5 reps
bent over BB row- 4 sets x 5 reps
Db shoulder press- 3 sets x 8 reps
pulldown- 3 sets x 8 reps


don't know anyone in bama...sorry.

I think I will try upper/horz, lower, upper/vertical, lower and implement some form of periodization....Now when I start my next cycle (soon)...we will talk again about making some adjustments heh...

 

[P-funk]

I think I will try upper/horz, lower, upper/vertical, lower and implement some form of periodization....Now when I start my next cycle (soon)...we will talk again about making some adjustments heh...

okay, let me know.

If you are thinking about periodization there are a few ways you can go. You may want to try something like a 3 week ramp up in volume, a 1 week drop off and then another three week ramp up.

 

[PWGriffin]

okay, let me know.

If you are thinking about periodization there are a few ways you can go. You may want to try something like a 3 week ramp up in volume, a 1 week drop off and then another three week ramp up.

Hmmm...

So the 3rd week maybe do something like what I did today?? Then cut that in half and work back up to it in 3 more weeks?? Or maybe just add sets to the exercises that I'm already doing?? Maybe add sets and reps?? Or as I add reps and sets reduce resting intervals?? Am I on the right track??

 

[P-funk]

Hmmm...

So the 3rd week maybe do something like what I did today?? Then cut that in half and work back up to it in 3 more weeks?? Or maybe just add sets to the exercises that I'm already doing?? Maybe add sets and reps?? Or as I add reps and sets reduce resting intervals?? Am I on the right track??

no, nothing like what you did today....lol....

like

day1- upper
bench press
rows
pull downs
DB shoulder press

loading:
week1- 3 sets x 6 reps
week2- 4 sets x 6 reps
week3- 5 sets x 6 sets
week4- 2 sets x 6 reps (unload)

or

loading:
week1- 3 sets x 8 reps
week2- 4 sets x 6 reps
week3- 5 sets x 5 reps
week4- 2 sets x 8 reps (unload)

something to that effect.

 

[PWGriffin]

no, nothing like what you did today....lol....

like

day1- upper
bench press
rows
pull downs
DB shoulder press

loading:
week1- 3 sets x 6 reps
week2- 4 sets x 6 reps
week3- 5 sets x 6 sets
week4- 2 sets x 6 reps (unload)

or

loading:
week1- 3 sets x 8 reps
week2- 4 sets x 6 reps
week3- 5 sets x 5 reps
week4- 2 sets x 8 reps (unload)

something to that effect.

Alright I think I got it!! heh...

 

[P-funk]

Alright I think I got it!! heh...

now just put a set 4 week routine down on paper and you will be good to go.