My Current Routine - Semester is Starting

[louden_swain]

Here is a routine that I have been following for the past month and I have had tremendous results!! My strength is increasing and I am less likely to become overtrained:

It is basically upperbody - lower body

Here is the split routine:

Sun Mon Tue Wed Thu Fri Sat Sun Mon Tue
U off L off U off L off U off

Upper Body - takes 1 hr. 30 min.


1. Incline BB Presses - 280lbs x 9, 300lbs x 6, 310lbs x 3
2. High Incline DB Presses (50 Deg) - 3 x 8 @ 90lbs
3. Barbell Rows - 235lbs x 10, 255lbs x 7, 275lbs x 4
4. Chins - 3 x failure
5. Seated Pulley Rows - 200lbs x 8, 230lbs x 5
6. Seated Barbell Presses - 135lbs x 10, 155lbs x 7, 185lbs x 4
7. Up Right Rows - 110lbs x 10, 120lbs x 8
8. Barbell Shrugs - 315lbs x 12, 365lbs x 8, 405lbs x 5
9. Parallel Weighted Dips - 50lbs x 8, 70lbs x 6, 90lbs x 3
10. Close Grip Bench Presses - 155lbs x 10, 185lbs x 8
11. Barbell Curls - 120lbs x 7, 130lbs x 5
12. Hammer Curls - 45lbs x 5, 35lbs x 8
13. Wrist Curls - 25lb DB @ 3 x 12

Lower Body - takes 1 hr 15 min

1. Squats - WM 135lbs x 15, 225lbs x 12, 315lbs x 10, 365lbs x 6, 405lbs x 3
2. Stiff Leg Deadlifts - 225lbs x 12, 275lbs x 8, 300lbs x 6
3. Wide Stance Leg Presses - 540lbs x 15, 630lbs x 12, 720lbs x 10
4. Leg Extenstions - 150lbs x 15, 200lbs x 10, 220lbs x 8
5. Lying Leg Curls - 100lbs x 10, 120lbs x 8
6. Seated Toe Raises - lbs??? 3 x failure
7. Donkey Toe Raises - lbs??? 3 x failure
8. Hyperextensions - 2 x 25
9. + AB training

The upper body session takes a while, but I am sure to feed myself right after the workout. I eat about 5-6 meals a day, plus I get plenty of sleep.

What do you guys think?

 

[Cap'n Cooke]

if you do ALL that stuff every other day... that's some big-time overtraining. you need rest. split it up so that your entire body routine's done throughout the week, then hit up weak spots maybe 2x, but lighter.

 

[louden_swain]

if you do ALL that stuff every other day... that's some big-time overtraining. you need rest. split it up so that your entire body routine's done throughout the week, then hit up weak spots maybe 2x, but lighter.

I have to disagree with you. First of all, I am training 3-4 days a week maximum. All muscle groups receive at least 96 hours of rest. I don't think you are understanding the type of routine I am following. It is like this:

Sunday - Rest
Monday - Upper Body
Tuesday - Rest
Wednesday - Lower Body
Thursday - Rest
Friday - Upper Body
Saturday - Rest
Sunday - repeat cycle

As I mentioned before, my strength is increasing and my energy levels are up. I doubt those are symptoms of overtraining. My endurance has increased since I am performing more exercises on a given day. Overall, I am very impressed with this program.

 

[teen1216]

The only thing I question is how much intensity you can put into a one and a half hour workout, if you can go hard the whole way, great. Also, I wonder if theres a lot of cortisol flowin after that long.

 

[louden_swain]

The only thing I question is how much intensity you can put into a one and a half hour workout, if you can go hard the whole way, great. Also, I wonder if theres a lot of cortisol flowin after that long.

I am able to go to the maximum. I use high intensity and low sets. My diet is good, so I have the extra endurance. At first I was not used to this type of program, but my body adjusted to it after a few workouts. Remember, I am spending more time resting during the week than training, so my energy levels are much higher.

 

[teen1216]

The exercises aren't to failure right? It seems like a HST routine which has worked well for a lot of people.

 

[sean34]

louden_swain,

well, if it works for you stick with it...you say your gaining strength and you dont feel drained so it must be working (for you).


I personally like to separate the muscles...im breaking everything up and doing the old push pull approach.

imo, get rid of those upright rows...they are hell on the shoulders. everytime i see someone diong em i cringe

cheers

sean34

 

[louden_swain]

The Up Right Rows are good for me. I use a shoulder width grip, and I get a tremendous pump in the delts, traps, and neck. I just completed my upper body routine for today and I am exhausted. Time to eat!!