Am I Overtraining?

[dempc]

Like most here training is part of my every day life. I love the gym... And I love to stay active. I'm gear free since April 2010... I still eat right and always will.

With that said, here is my current regimen.

Week 1 (60 minutes)

Monday- legs/ bis
Tuesday- chest/tris
Wednesday-core/shoulders
Thursday-back/bis
Friday-Chest/tris
Sunday- calves/core/shoulders

30 minutes on heavy bag every day

3-4 mile run post workout on M-W-F

Week 2 (60 minutes)

Monday-chest
Tuesday-bis
Wednesday-shoulders/core
Thursday- tris
Friday- legs
Sunday- cleanup day ... Misc body part.

30 minutes on heavy bag every day

3-4 mile run post workout on M-W-F

Diet

Meal 1

Shake with whole eggs, egg whites, whey protein

Meal 2

Chicken or steak and sweet potatoes

Meal 3

Repeat above

Meal 4 (post workout)

Dextrose and whey

Meal 5

Tuna and pita bread, avocado

Meal 6

Skim milk, cashews, Tuna

Stats

5'9
185
BF = ?? Top four abs visible.

Bench = 325
Squat = 405 w/ ease ... Haven't maxed

 

[PHIL HERNON]

Well

Like most here training is part of my every day life. I love the gym... And I love to stay active. I'm gear free since April 2010... I still eat right and always will.

With that said, here is my current regimen.

Week 1 (60 minutes)

Monday- legs/ bis
Tuesday- chest/tris
Wednesday-core/shoulders
Thursday-back/bis
Friday-Chest/tris
Sunday- calves/core/shoulders

30 minutes on heavy bag every day

3-4 mile run post workout on M-W-F

Week 2 (60 minutes)

Monday-chest
Tuesday-bis
Wednesday-shoulders/core
Thursday- tris
Friday- legs
Sunday- cleanup day ... Misc body part.

30 minutes on heavy bag every day

3-4 mile run post workout on M-W-F

Diet

Meal 1

Shake with whole eggs, egg whites, whey protein

Meal 2

Chicken or steak and sweet potatoes

Meal 3

Repeat above

Meal 4 (post workout)

Dextrose and whey

Meal 5

Tuna and pita bread, avocado

Meal 6

Skim milk, cashews, Tuna

Stats

5'9
185
BF = ?? Top four abs visible.

Bench = 325
Squat = 405 w/ ease ... Haven't maxed

After looking at training I say no. After looking at diet I say yes

 

[dempc]

After looking at training I say no. After looking at diet I say yes

Thanks for your reply.

I feel I hit all my macros with the detailed diet. There are simple additions such as veggies and fats that I did not include. I'm not by the book everyday as I do occasionally eat high calorie meals.

What do you see most lacking with the diet?

Calorie intake? Macros?

Thanks again.

JD

 

[discohornet]

do you feel like you are overtraining?

 

[kingpeon]

After looking at training I say no. After looking at diet I say yes

That's ridiculous. How can you say "yes" after diet when he never gave quantities?

If you're gaining muscle and getting stronger then you're not over-training. It's as simple as that.

 

[tmuscle]

you have a day just for biceps and then another day just for triceps?


interesting

 

[borderbound]

the week 1 split looks like you could overtrain your tri's real easily depending on your shoulder workout

 

[ajdos]

Its different for different people exercise tolerance is inherent and built up over years.
For me personally if I was on your program I would be very overtrained.
I need more rest and recover, it also depends on how intense your trainning is exactly, how hard your taxing the CNS every workout.

 

[dempc]

That's ridiculous. How can you say "yes" after diet when he never gave quantities?

If you're gaining muscle and getting stronger then you're not over-training. It's as simple as that.

I thought the same ... I didn't include every little detail and I switch up some things for my carb/protein sources. It's not every day the same thing but that's the basics of it... Getting stronger yes.. Slowly but yes. Getting bigger ... Well the scale moves VERY slowly but yes I suppose. Maybe I need to up calories. I eat when I'm hungry and I don't follow such a strict schedule that I can't enjoy a meal out a couple times a week.

you have a day just for biceps and then another day just for triceps?

interesting

I feel they are my weakest points so I try to blast them every once in a while. Running the rack at the end to the point you can't pick up the 15lb dumbbells

 

[dempc]

do you feel like you are overtraining?

No I do not... And I'm very heavy on sleep and BCAA supplementation so I "think" I tend to recover pretty easily.

 

[PHIL HERNON]

Well

I thought the same ... I didn't include every little detail and I switch up some things for my carb/protein sources. It's not every day the same thing but that's the basics of it... Getting stronger yes.. Slowly but yes. Getting bigger ... Well the scale moves VERY slowly but yes I suppose. Maybe I need to up calories. I eat when I'm hungry and I don't follow such a strict schedule that I can't enjoy a meal out a couple times a week.



I feel they are my weakest points so I try to blast them every once in a while. Running the rack at the end to the point you can't pick up the 15lb dumbbells

Let's be honest here. You gave no information on anything. 60 minute workout means what? How many sets? How much food ? How do you feel? GIlancing at the confusing minutia I say yes you are because your diet is very unbalanced. Can you gain on it for a while? Sure maybe. You are 5-9 and 185. I was that in high school after over training forever. Then it stopped. Good luck

 

[mr.hendo]

For me personally. That would be over training. I like to work out no more than two days straight, and thats when im on. I been doin this for ten years ,and the more I listen to my body the better my gains seem to be.

 

[ROCKEDUP]

What is your goal? Health and longevity?

30 min on the bag everyday AND 9 to 12 miles a week post strength training? And no rest days? Tell me what your workouts look like. I'm already a little guy, but I'm withering away just reading your regimen!

 

[GreyScale36]

No I do not... And I'm very heavy on sleep and BCAA supplementation so I "think" I tend to recover pretty easily.

You've just answered your own question

 

[dempc]

Let's be honest here. You gave no information on anything. 60 minute workout means what? How many sets? How much food ? How do you feel? GIlancing at the confusing minutia I say yes you are because your diet is very unbalanced. Can you gain on it for a while? Sure maybe. You are 5-9 and 185. I was that in high school after over training forever. Then it stopped. Good luck

Congrats your accomplishments.. you are obviously a well respected vet here. Unfortunately i was NOT 185 in high school and it's taken me most of the last four years to get to 185 (195 heaviest). Thanks for your help.

What is your goal? Health and longevity?

30 min on the bag everyday AND 9 to 12 miles a week post strength training? And no rest days? Tell me what your workouts look like. I'm already a little guy, but I'm withering away just reading your regimen!

Goal is to grow and develop, stay healthy and fit.

Workouts are not by the book necessarily, I don't carry around a log book and a list of exercises so my weeks might vary. Here is a normal workout routine for a one week period.

Week 1

Monday

Squats

10 x 185lbs
10 x 225lbs
10 x 315lbs
? x 365lbs

Leg Press (rep calves at end)

10 x 315lbs
10 x 405lbs.
10 x 495lbs

Seated Calf

10 x 90lbs
10 x 135lb
10 x 135lbs
? x 135lbs

Leg Extensions

4 sets of 10

Lunges (w/ 135 on straight bar)

3 sets of 20 alternating legs

EZ Bar Curl

10 x 95lbs
8 x 105lbs
8 x 105lbs
? x 105lbs

Preacher Machine

20 x 90lbs
15 x 115lbs
10 x 135lbs
8 x 135lbs

Hammer Curls (Dumbbells)

10 x (2)60lbs
10 x (2)60lbs
8 x (2)65lbs
8 x (2)65lbs

Standing Dumbbell Curl

3 sets of 10 (45lbs)

Rope Cable Curl

Drop sets

Cable Curls

Drop sets to failure

Tuesday

Incline Bench

15 x 135lbs
10 x 185lbs
10 x 225lbs

Flat Bench

10 x 225lbs
10 x 245lbs
8 x 265lbs
8 x 275lbs

Decline

12 x 225lbs
8 x 275lbs
3 x 315lbs

Incline Dumbbells (45 degree)

2 sets of 10 @ 100lbs

Incline Dumbbells (65 Degree)

3 sets of 10 @ 65lbs

Incline Flys

3 Sets of 10 @ 55lbs

Cable Presses and Pushups

Until i feel fatigued

Incline Tricep Barbell Extensions

3 sets of 10 @ 105lbs

Tricep Dumbbell Kickback

4 sets of 10 @ 40lbs

Tricep Extension Dumbbell

3 sets of 10 @ 105lbs

Dips

4 sets to failure

Rope Extensions

Drop Sets

Wednesday

Typical Core Workout

Overhead Presses (Dumbbell)

3 sets of 10 @ 70lbs

Overhead Presses (Barbell)

3 sets of 10 @ 155lbs

Shrugs (Dumbbells)

4 sets of 10 @ 110lbs(2)

Shrugs (Machine)

3 sets of 10 @ 360lbs

Deltoid Raise (Dumbbells)

4 sets of 10 @ 45lbs(2)

Thursday

Pullups

4 sets of 15

Lat Pulldown (wide grip)

2 sets of 10 @ 225

Lat Pulldown (closegrip)

2 sets of 10 @ 265

T-Bar Rows Close Grip

4 sets of 10 @ 250lbs

One Arm Dumbbell Row

4 sets of 10 at 110lb

Machines and Cables till failure

Repeat BI Workout From Above

Friday

Repeat Tuesday

9 rounds on the heavy bag every day (1-2min) rounds

2-4 mile run M-W-F

I can go into more detail but this should give you an idea of intensity and basic workout plan. Like I said I'm not by the book meaning if I pass by a machine or a station that i want to hit I will fit it into my workout.

I like doing circuits so I don't tend to do all four sets of the same exercise at once. I hop around and am pretty fast paced. (Thanks STIMS) Maybe four sets (of different workouts) then a 1-2 minute breather. General wait time between sets is less than a minute. I incorporate negatives from time to time as well as high paced high rep sets 20x20x20

My week 2 of working each individual muscle group is an attempt to keep my body from getting used to the split.

 

[IPGear]

Congrats your accomplishments.. you are obviously a well respected vet here. Unfortunately i was NOT 185 in high school and it's taken me most of the last four years to get to 185 (195 heaviest). Thanks for your help.



Goal is to grow and develop, stay healthy and fit.

Workouts are not by the book necessarily, I don't carry around a log book and a list of exercises so my weeks might vary. Here is a normal workout routine for a one week period.

Week 1

Monday

Squats

10 x 185lbs
10 x 225lbs
10 x 315lbs
? x 365lbs

Leg Press (rep calves at end)

10 x 315lbs
10 x 405lbs.
10 x 495lbs

Seated Calf

10 x 90lbs
10 x 135lb
10 x 135lbs
? x 135lbs

Leg Extensions

4 sets of 10

Lunges (w/ 135 on straight bar)

3 sets of 20 alternating legs

EZ Bar Curl

10 x 95lbs
8 x 105lbs
8 x 105lbs
? x 105lbs

Preacher Machine

20 x 90lbs
15 x 115lbs
10 x 135lbs
8 x 135lbs

Hammer Curls (Dumbbells)

10 x (2)60lbs
10 x (2)60lbs
8 x (2)65lbs
8 x (2)65lbs

Standing Dumbbell Curl

3 sets of 10 (45lbs)

Rope Cable Curl

Drop sets

Cable Curls

Drop sets to failure

Tuesday

Incline Bench

15 x 135lbs
10 x 185lbs
10 x 225lbs

Flat Bench

10 x 225lbs
10 x 245lbs
8 x 265lbs
8 x 275lbs

Decline

12 x 225lbs
8 x 275lbs
3 x 315lbs

Incline Dumbbells (45 degree)

2 sets of 10 @ 100lbs

Incline Dumbbells (65 Degree)

3 sets of 10 @ 65lbs

Incline Flys

3 Sets of 10 @ 55lbs

Cable Presses and Pushups

Until i feel fatigued

Incline Tricep Barbell Extensions

3 sets of 10 @ 105lbs

Tricep Dumbbell Kickback

4 sets of 10 @ 40lbs

Tricep Extension Dumbbell

3 sets of 10 @ 105lbs

Dips

4 sets to failure

Rope Extensions

Drop Sets

Wednesday

Typical Core Workout

Overhead Presses (Dumbbell)

3 sets of 10 @ 70lbs

Overhead Presses (Barbell)

3 sets of 10 @ 155lbs

Shrugs (Dumbbells)

4 sets of 10 @ 110lbs(2)

Shrugs (Machine)

3 sets of 10 @ 360lbs

Deltoid Raise (Dumbbells)

4 sets of 10 @ 45lbs(2)

Thursday

Pullups

4 sets of 15

Lat Pulldown (wide grip)

2 sets of 10 @ 225

Lat Pulldown (closegrip)

2 sets of 10 @ 265

T-Bar Rows Close Grip

4 sets of 10 @ 250lbs

One Arm Dumbbell Row

4 sets of 10 at 110lb

Machines and Cables till failure

Repeat BI Workout From Above

Friday

Repeat Tuesday

9 rounds on the heavy bag every day (1-2min) rounds

2-4 mile run M-W-F

I can go into more detail but this should give you an idea of intensity and basic workout plan. Like I said I'm not by the book meaning if I pass by a machine or a station that i want to hit I will fit it into my workout.

I like doing circuits so I don't tend to do all four sets of the same exercise at once. I hop around and am pretty fast paced. (Thanks STIMS) Maybe four sets (of different workouts) then a 1-2 minute breather. General wait time between sets is less than a minute. I incorporate negatives from time to time as well as high paced high rep sets 20x20x20

My week 2 of working each individual muscle group is an attempt to keep my body from getting used to the split.

Dont throw the baby out with the bath water. I think his biggest concern is weaknesses he sees in your diet. Thats worth exploring if its Phil saying it. Paying him for it?????????

Depends on how much its worth to you.

IPG

 

[ROCKEDUP]

Congrats your accomplishments.. you are obviously a well respected vet here. Unfortunately i was NOT 185 in high school and it's taken me most of the last four years to get to 185 (195 heaviest). Thanks for your help.



Goal is to grow and develop, stay healthy and fit.

Workouts are not by the book necessarily, I don't carry around a log book and a list of exercises so my weeks might vary. Here is a normal workout routine for a one week period.

Week 1

Monday

Squats

10 x 185lbs
10 x 225lbs
10 x 315lbs
? x 365lbs

Leg Press (rep calves at end)

10 x 315lbs
10 x 405lbs.
10 x 495lbs

Seated Calf

10 x 90lbs
10 x 135lb
10 x 135lbs
? x 135lbs

Leg Extensions

4 sets of 10

Lunges (w/ 135 on straight bar)

3 sets of 20 alternating legs

EZ Bar Curl

10 x 95lbs
8 x 105lbs
8 x 105lbs
? x 105lbs

Preacher Machine

20 x 90lbs
15 x 115lbs
10 x 135lbs
8 x 135lbs

Hammer Curls (Dumbbells)

10 x (2)60lbs
10 x (2)60lbs
8 x (2)65lbs
8 x (2)65lbs

Standing Dumbbell Curl

3 sets of 10 (45lbs)

Rope Cable Curl

Drop sets

Cable Curls

Drop sets to failure

Tuesday

Incline Bench

15 x 135lbs
10 x 185lbs
10 x 225lbs

Flat Bench

10 x 225lbs
10 x 245lbs
8 x 265lbs
8 x 275lbs

Decline

12 x 225lbs
8 x 275lbs
3 x 315lbs

Incline Dumbbells (45 degree)

2 sets of 10 @ 100lbs

Incline Dumbbells (65 Degree)

3 sets of 10 @ 65lbs

Incline Flys

3 Sets of 10 @ 55lbs

Cable Presses and Pushups

Until i feel fatigued

Incline Tricep Barbell Extensions

3 sets of 10 @ 105lbs

Tricep Dumbbell Kickback

4 sets of 10 @ 40lbs

Tricep Extension Dumbbell

3 sets of 10 @ 105lbs

Dips

4 sets to failure

Rope Extensions

Drop Sets

Wednesday

Typical Core Workout

Overhead Presses (Dumbbell)

3 sets of 10 @ 70lbs

Overhead Presses (Barbell)

3 sets of 10 @ 155lbs

Shrugs (Dumbbells)

4 sets of 10 @ 110lbs(2)

Shrugs (Machine)

3 sets of 10 @ 360lbs

Deltoid Raise (Dumbbells)

4 sets of 10 @ 45lbs(2)

Thursday

Pullups

4 sets of 15

Lat Pulldown (wide grip)

2 sets of 10 @ 225

Lat Pulldown (closegrip)

2 sets of 10 @ 265

T-Bar Rows Close Grip

4 sets of 10 @ 250lbs

One Arm Dumbbell Row

4 sets of 10 at 110lb

Machines and Cables till failure

Repeat BI Workout From Above

Friday

Repeat Tuesday

9 rounds on the heavy bag every day (1-2min) rounds

2-4 mile run M-W-F

I can go into more detail but this should give you an idea of intensity and basic workout plan. Like I said I'm not by the book meaning if I pass by a machine or a station that i want to hit I will fit it into my workout.

I like doing circuits so I don't tend to do all four sets of the same exercise at once. I hop around and am pretty fast paced. (Thanks STIMS) Maybe four sets (of different workouts) then a 1-2 minute breather. General wait time between sets is less than a minute. I incorporate negatives from time to time as well as high paced high rep sets 20x20x20

My week 2 of working each individual muscle group is an attempt to keep my body from getting used to the split.

Do you look good? If you're drug free, training like this, and growing.......hats off to you. I wasted YEARS training like this.

A side note - I don't know anyone who isn't on drugs that grows from high volume. Maybe I don't have enough friends :-(