Am I overtraining??

[psychedout]

Currently cutting -- here's how things look:

Monday -- 30 min cardio, abs
Tuesday -- Arms, 15 min cardio
Wednesdays -- Legs
Thursday -- Rest
Friday -- Chest, 25 min Cardio
Saturday -- Back, 25 min Cardio
Sunday -- Shoulders, Traps, Abs

Low carb 3 days, high carb 1 day.

Currently on 400mg Test Enanthate, 200mg's Primo....

What do yall think???

BTW I do not feel overtrained or rundown.

 

[Little Rage]

need more info: how many exercises/sets per body part are you doing?

 

[GodOfThunder]

Not from what I see...it looks alot mike my training regimen, except I do sprints and lap swimming every day of the week, but why the low carb 3 days and high carb 1 day? Also, I work chest and tris's on the same day, and bicepts with my ab day.

 

[IHateCrunches]

Grownassman gave me something similiar once i am doing somehting close to it for the last week :

1.Chest:
DB Incline 15-12-6-4
Smith Machine Decline 15-12-6-4
Flys 4x15

2.Quads/Hams/Calves
Hamstring Smith Machine 20-20-10-10
Leg Ext. 20-20-10-10
Squat 15-12-8-6
Barbell Toe Raises 20-15-8-6
Seated Calf Raises 20-15-8-6

3.(rest)

4. Arms
Barbell Curls - 15-12-8-6
Hammer Curl DB- 10-10-10-10
CloseGrip 15-12-8-6
Skullcrushers 10-10-10-10


4. Back/Traps
T-Bar 15-12-6-4
Lat Pull downs 15-12-6-4
Deadlifts 10-10-10-10
Barbell Shrugs 4xBurnout (Usually 15)


5.(rest)

6.Delt/Trap
Side DB raises 15-15-15
Shoulder Press 15-12-8-6
Front raises: 15-12-10
Real Lateral Raises: 15-15-15

 

[P-DOG]

im curious, why do you reserve an entire day for relatively small muscles such as arms, but "legs" a larger muscle group are performed all in one day? personaly i like to split hip and quad dominant exercises into two seperate days.

 

[AtLarge]

Are you growing?

 

[psychedout]

Are you growing?

I am cutting, but I don't seem to be losing muscle mass.

 

[psychedout]

need more info: how many exercises/sets per body part are you doing?

Quads, Back-- about 12-15 sets

Shoulders, Chest -- 10-12 sets

Bis, Tris, Hams, Calves, -- 8-9 sets

 

[psychedout]

but why the low carb 3 days and high carb 1 day?

I am cutting. Is there something wrong with 3 days low, 1 day high?

 

[E23]

So your doing a 3 hour workout spread over the course of the week? If it works for you by all means do it!

I hope your getting at least 100g of carbs after each workout.

Oh yeah do two hours of cardio in the AM and two in the PM.

 

[Little Rage]

You are not overtraining. also there is nothing wrong with the 3 low and 1 high.

Originally posted by E23
Oh yeah do two hours of cardio in the AM and two in the PM.

I hope you're joking here... there is no need to do anywhere near this much, if any at all.

 

[JG1]

Shit, thats not a heavy work load at all.

Here's what I'm doing...LOL

Monday: 60 minutes morning cardio; (pm) Back/Traps, 30 minutes PW cardio
Tuesday: 60 minutes morning cardio; (pm) Chest/Abs, 30 minutes PW cardio
Wednesday: 60 minutes morning cardio; 60 minutes pm cardio
Thursday: 60 minutes morning cardio; (pm) Legs, 30 minutes PW cardio
Friday: 60 minutes morning cardio; (pm) Shoulders/Arms, 30 minutes PW cardio
Saturday: 60 minutes morning cardio; 60 minutes pm cardio
Sunday: 60 minutes morning cardio; 60 minutes pm cardio

I go carb-less all day cept for my two PW meals (take in 100g dextrose immediatly after training, then 50g medium GI carbs bout 90 minutes later).

Doing EOD injects on 100mg prop/100mg primo. Just started on clen as well.

This routine isn't for everybody, but for me, it friggin melts the fat right off while maintaining all my muscle.

 

[GodOfThunder]

Nothing wrong with it I was just wondering not go a few more days without carbs before carb up. I take it your not trying to reach ketosis?

 

[Frango]

I go carb-less all day cept for my two PW meals (take in 100g dextrose immediatly after training, then 50g medium GI carbs bout 90 minutes later).
[/B]

JG1, you have 100g dextrose right after the morning cardio, 50g medium GI 90 minutes later, and then repeat it after lifting later?

 

[JG1]

JG1, you have 100g dextrose right after the morning cardio, 50g medium GI 90 minutes later, and then repeat it after lifting later?

No, no carbs after morning cardio. Only carbs I eat are Post Workout (weight training)

 

[psychedout]

Nothing wrong with it I was just wondering not go a few more days without carbs before carb up. I take it your not trying to reach ketosis?

Well my high carb day isn't that high really... about 300 grams.... and 100-150 grams on low carb days...

I dunno, it seems to be working cause total input of energy is less then the output....

And you are correct, I am not trying to reach ketosis.

JG1 that is quite the workload you have. Personally my legs start to shrink if I do that much cardio.

 

[psychedout]

So your doing a 3 hour workout spread over the course of the week? If it works for you by all means do it!

I hope your getting at least 100g of carbs after each workout.

Oh yeah do two hours of cardio in the AM and two in the PM.

This is a lot of cardio. That said, I think cardio still has its place in BBing, although some may disagree.

I comsume about 75 grams PWO. 100 gr is too much for me when cutting.

I am curious -- what cardio are you doing for two hours in the AM and PM... I do lots of sprints for my cardio, and I definetly could not do anywhere near that much.

 

[genarr4]

A very good way to judge if you're overtraining is do you feel overtrained? Are you dreading going to the gym? Do you feel weak? Are you enthusiastic about training? These are the questions you need to ask yourself.

 

[horsePOWER]

i couldnt agree with GENARR4 any more. when i switched to the arnold style volume training it took me less than a month and became exhausted to do anything. took almost 2 weeks off before the drive came back.

so if you feel good then chances are ur probably doing good

 

[psychedout]

genarr4 -- well said -- and thankfully I do not feel overtrained -- if I start to feel like it, I will take a few days off and re-evaluate/adjust my program.


Thanks for all the repsonses guys. Karma coming your way.

 

[E23]

Take some Thermorexin, then do this

I walk on a treadmill for about 30 min at a level 10 incline, 3.0 speed. Take a couple min break to use the bathroom and refill water. Then I get back on the treadmill, level 5 incline 10.00 speed sprint for as long as possible, usually 1-3 min, then walk at 3.5 speed, level 5 incline untill I catch my breath, usually 5 min. I do that about 5 times. Each cycle takes about 10 min. Then I take few min. to use the bathroom again and get more water and I hop back on the treadmill to for another 30 min of walking.

I do not jog, I only sprint.

That's one two hour workout, 5 days per wk

I double that on Fri, Sat and Sun.

BTW I weigh 266 lbs at 5' 9" unkown bf ~15% shooting for 230 at 5% bf
I also sleep 10-14 hours per day
I also need to lose weight as fast as possible so I can buy a new car...who likes to speed...me me me

I also do 100-200 rep squats without a bar at the end of leg day.

Bro, you should be eating more carbs, if your taking R-ALA with biotin and you "should" be taking R-ALA.

And if your stabbing yourself you might want to lift more if you can sleep more.

 

[nuh_mizer]

It doesn't look like your overtraining to me either. I know you're cutting but those are some pretty high reps on some of those exercises. I would only go as high as 10-12 reps and up the weight.

 

[psychedout]

It doesn't look like your overtraining to me either. I know you're cutting but those are some pretty high reps on some of those exercises. I would only go as high as 10-12 reps and up the weight.

Those were the number of sets, not reps.

As for reps -- I still go heavy (4-6reps) with compounds like squats, bench presses, push presses, etc -- I just don't expect to much in the way of strength gains.

All other exercises are in the 8-12 rep range.

 

[psychedout]

E23, appreciate the response.

-I'm not take T-rex, but I am takin 4 NYC+ per day. (I am experiementg -- 10 days of 4 NYC+ per day, then 10 days of
6 Liporexin per day.

-That cardio plan you have there would be too much for me.

-IMO there is no need for that much cardio -- diet is the key, you just need to do enough cardio to boost the metabolism. (people forget how much your metabolism gets boosted just from weights). If it works for you, great, but I don't think it'll work for me.

-As for more carbs -- errr lemme ask why you suggest more carbs?
I do three days of 100-150 carbs, then 1 day of about 300 carbs.
I also consume about 350 gr/protien a day might I add.

-Yes I am taking R-ALA with biotin.

 

[IHateCrunches]

JG1: where in nj are you. Any where near middletown? Golds Gym in middletown is a great gym.

 

[E23]

My brain can't function on less than 300 grams of carbs per day.

 

[JG1]

JG1: where in nj are you. Any where near middletown? Golds Gym in middletown is a great gym.

South Jersey

 

[psychedout]

My brain can't function on less than 300 grams of carbs per day.

Weird. Whats your protien intake like?

 

[E23]

~400 g /d of protein

When on T-Rex and R-ALA you need that many carbs to workout with.

 

[psychedout]

~400 g /d of protein

When on T-Rex and R-ALA you need that many carbs to workout with.

Well -- I guess I must be the exception to this.....