hey guys im curious to see if i am over training or not... heres my stats:
weight: 220
bench max: 280
height: 6ft
training experience: about 4 years
diet: 200-250grams protein/day, 250-400 grams of carbs/day, lots of apple juice with protein shakes after workouts, also minimize salt intake
try to get 8-10 hours of sleep per night
i am using deca and eq both at 300mg/week... no deca dick!
but heres my routine:
sunday:
lateral pull downs wide gripped - 5sets
close-grip lateral pulldowns - 3 sets
dumbbell pullovers- 3 sets
skull crushers - 3 sets
"behind the head" tricep dumbbell exercize: 3 sets
one armed cable tricep extensions 3 sets with hangs gripped palms facing down, and 3 sets with palm of grip facing up
monday:
upright rows - 4 sets
lateral raises - 4 sets
reversed flies (for side/rear deltoids) - 4 sets
seated rows - close grip -4 sets
seated rows - wide grip 4sets
tuesday
wide grip preacher curls - 4 sets
close grip preacher curls - 4 sets
seated dumbbell curls - 4 sets
concentration dumbbell curls - 4 sets
wrist dumbbell curls - 4 sets
wed
flat bench 4 sets
dumbbells on inclined bench - 4 sets
lateral pulldowns - 4 sets
dumbbell pull overs - 4 sets
skull crushers 4 sets
"behind the head" tricep dumbbell exercize: 3 sets
one armed cable tricep extensions 3 sets with hangs gripped palms facing down, and 3 sets with palm of grip facing up
thursday
same as mondays workout
friday
same as tuesdays workout
saturday
4 sets flat bench
4 sets inclined
4 sets declined
(incline and flat maybe alternated from dumbbell to barbell from week to week)
3 sets wide gripped flat bench
4 sets seated shoulder press
just wondering if you guys might consider this over training
any input or changes you would make always helps... thanks