my routine---overtraining?

[hassinba]

I been lifting for 5 years now(2 years with a decent diet). I'm beginning to think I"ve been overtraining for a long time now. If I lift 4 days a week, here's typical schedule.

Monday
Chest: 5 sets flat bench......3 sets incline DB, 3 sets decline DB.....incline, decline, and flat flys.
Tri's: 3 sets skull crushers, 3 sets pulldowns, 3 sets close grip bench, 3 sets of dips(to failure)

Tuesday
Abs: 4 sets weighted sit ups, 3 sets hanging leg raises, 3x rope crunches, leg raises
Bi's: 3x curl bar, 3x DB curls, 3x hammer curls, cable curls

Wednesday
Shoulders: 4x DB presses, 4x shrugs, 3x of front, side, and back shoulder raises
Tri's: Tri's: 3 sets skull crushers, 3 sets pulldowns, 3 sets close grip bench, 3 sets of dips(to failure)

Thursday: Rest

Friday:
Back: 3x pull ups, 3x seated row, 3x close grip pulldown, 3x lat pull down, 3x bent over rows, 3x single DB pulls, 3x weighted back extensions
Bis: Bi's: 3x curl bar, 3x DB curls, 3x hammer curls, cable curls


Sat and Sun Rest

I may be wrong, but I feel as though I might be overtraining, but what do you guys think?

 

[zxe003]

Where are the legs???? You're definitely hammerin the shit out of your bi's and tri's. You might want to double up on those or other lagging body parts only every few weeks, but not every week.

 

[highlander555]

First off all, where the hell is your leg work brother!?

Second of all, your workouts shouldn't be taking you over an hour to do, less you risk overtraining.

Third, cut the amount of bi and tri work in half. You're already hammering them pretty well with your chest and back work, so give yourself a break.

Fourth and last, please, please, do yourself a favor and add some leg work! Without it, you're sorely limiting the amount of growth the rest of your body is capable of.

Peace out, and good luck bro!

 

[TheOak84]

First off all, where the hell is your leg work brother!?

Second of all, your workouts shouldn't be taking you over an hour to do, less you risk overtraining.

Third, cut the amount of bi and tri work in half. You're already hammering them pretty well with your chest and back work, so give yourself a break.

Fourth and last, please, please, do yourself a favor and add some leg work! Without it, you're sorely limiting the amount of growth the rest of your body is capable of.

Peace out, and good luck bro!

YES!! legs?

Right, honestly im roughly done in 35 mins with my 3 heavy lifts, then bust out the sissy shit in 20 mins (bis, tris, traps etc) Prioritize brother!!!

Ya, who really wants just super big arms!

 

[ceo]

I think you should check this out and give it a try...

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

read that whole site and download the excel spreadsheet to track your progression. Give it a shot for 4-6 months and see how you like it. Main thing is progression. Are you progressing?

Your current routine looks like a bit much...plus there's no legs!?!?!??! Wtf?

 

[1999TL]

it's worth repeating: No legs?!@?!@?!@?!@

 

[hassinba]

sorry sorry I forgot to add in my leg routine.
Squats 5X, hamstring curls 3x, hacksled 3x, calf raises 6x

and no I'm not progressing that's why i think it's time for something new

 

[nikkita]

why do you think you're overtrained?
overtraining comes because you can't recover well enought for many days in a row diminishing your results and gains, mainly it is because your diet is not in check and/or you're not giving appropriate rest for recovery. Is this your case?

 

[hassinba]

that's exactly why I was asking.....I used to be able to work each body 2x a week. Now I hit each major once a week, and I get sore for about 5 days after any given chest workout, and 7-8 for legs.....I have been dieting for the past few months.

 

[SouthernLord]

Share with us this "decent diet" you are on? This might be a big part of your problem.