Reevaluate training while off ...

[Preacher]

Hi everybody!

I'm fairly new to this board (and also to weightlifting - barely two years in "the business" now). I'm sitting at home with a small flue, and thought it was time to "rethink my training" while I'm taking a week off (wouldn't want to infect everyone in the gym, right?).

So please, could you critique this full-week routine:

Monday:

Arnold Press 10-8-8
Lateral raises 10-10-8
Shrugs 10-10-10
Upright Rows 10-10-10
Standing Calf Raises 12-12-12
Seated Calf Raises 12-12-12

Tuesday (push day):

Incline Dumbbell Press 10-8-8
Flat Bench Press 10-8-8
Peck Deck 10-10-8
Flyes (for stretch) 10-10-10
Dips (unweighted, not counting reps) 3 sets
Close-grip Benchpress 10-10-8
Rope Pressdown 12-12-10

Wednesday (pull day):

Chins (unweighted, not counting reps from 10 onwards) 3 sets Pulldown with narrow grip 10-10-8
Bent-Over Rows 10-10-10
Barbbell Curls 10-10-10
Hammer Curls 10-10-10
Forearm Curls (straight & reverse) 20-15-8 (heavy)

Thursday (get pushed & pulled & shoved around day)

Shootfighting 18.30-20h

Friday:

Squat 10-8-8-6
Leg Extensions (high volume) 20-20-20 (drop set)
Leg Curl 12-10-10
SLD 10-10-10

Saturday & Sunday:

Swimming (whenever possible) 1-2h

----

Now this may seem like a lot for a small weener like myself, but I found that my body responds best to this high-volume training than to my trice-a-week-and-no-cardio-routine.

Also, you may frown on the monday part (who does shoulders and calves on the same day), but I do this for the simple reason that my calves tend to hurt for three day in a row, and I don't like to squat with aching calves ...

As for the diet: More chickan!

Thanks in advance!

P.S.: srawny me:

 

[THE_GAME]

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

 

[Arnold]

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

 

[Preacher]

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!

 

[101Tazman]

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.

 

[Preacher]

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! )

 

[Scotty the Body]

Looks ok with the couple changes the others suggested.

Personaly, i like to keep my reps down around 4-8 with more weight.

Do whats working for you now, if it aint broke, don't fix it.