What do you think?

[JJ78]

Took a couple of months off for no reason at all, and getting back at it.
Please tell me what ya'll think about this course.

Won't to try something different.

M/W/F----All working sets to complete failure, cheat if have to/30 sec rest between excersise and set

Wide-grip Pullups 2 sets to failure 12, 8
Flat BB Bench 1 Warm-up 1 set to failure 135x15 225 x 12
Squat 1 warm up 2 working 135x 15 225x12 275x 5
Standing BB OHP 2 working 135 x 12 135 x 9
Dead--2 working sets 275x 12 295 x 10 Havent done these in a long time
Bent over BB row 2 working sets 185 x 13 205 x 10
Dips 2 x to failure 18,15
I did this yesterday and I was exhausted


Tues/Thurs/Sat
Either
Plyo work
Track-sprints/plyo
Yoga
HIIT Bag work/sprints/jump rope

This for 6 weeks? Just want to mix it up. I got real bored goin to the gym and doing the same thing day in day out, even tho I was making progress.

Sitting at 225, 6'2 17%BF est.
Been completely off for 4-5 weeks. No PCT. Will be going back on w/500 test - 600 Deca w/ Liquidex administerd every other day.

Feedback? Thank you guys!

[Brett N]

I couldn't imagine doing bench, squats. Press and deadlifts all in the same day. There is no way you are going to have any strength left by the time you get to the deadlifts.

Are you trying to get bigger and stronger? That seems like a lot of reps to me on all of them. I would do more weight and 4-6 reps.

Honestly, If I was just getting back into lifting I would do something like Stronglifts or Starting Strength and keep it simple. Get all those compound lifts strong again and then adapt your workout to do other things. I can't imagine trying to do all those every other day.

[JJ78]

To be honest, I am big enough. I am happy with my size. My immediate goals are to reduce body fat, while gaining strength and endurance. Functional strength.
I am trying to limit sets to 2-3. I just got tired of doing all the shaping excersises. I really want to focus on these functional lifts.

Too much? Ya'll let me know any cons to this. I will try it for awhile and see how I feel.
Just did the stairmill for 40mins lat nite

[JJ78]

Again, this was my one of the first times I've really worked out in awhile. Been in a couple times.
I will be upping the weight and reducing rep ranges tonite most likely.
I'm pissed, cause I was doing great, looked real good, real strong, then I did it again. Just stopped for no real reason. I always do this. Pissed. But, back at it.

[kelkel]

Took a couple of months off for no reason at all, and getting back at it.
Please tell me what ya'll think about this course.

Won't to try something different.

M/W/F----All working sets to complete failure, cheat if have to/30 sec rest between excersise and set

Wide-grip Pullups 2 sets to failure 12, 8
Flat BB Bench 1 Warm-up 1 set to failure 135x15 225 x 12
Squat 1 warm up 2 working 135x 15 225x12 275x 5
Standing BB OHP 2 working 135 x 12 135 x 9
Dead--2 working sets 275x 12 295 x 10 Havent done these in a long time
Bent over BB row 2 working sets 185 x 13 205 x 10
Dips 2 x to failure 18,15
I did this yesterday and I was exhausted


Tues/Thurs/Sat
Either
Plyo work
Track-sprints/plyo
Yoga
HIIT Bag work/sprints/jump rope

This for 6 weeks? Just want to mix it up. I got real bored goin to the gym and doing the same thing day in day out, even tho I was making progress.

Sitting at 225, 6'2 17%BF est.
Been completely off for 4-5 weeks. No PCT. Will be going back on w/500 test - 600 Deca w/ Liquidex administerd every other day.

Feedback? Thank you guys!

Grouping exercises together is ok "every now and then" for a change of pace but otherwise most of your exercises at the end of the list will suffer. If they don't then your simply not working hard on your initial exercises, imho. You also do not need to train the same body parts 3 times per week. You're not giving them time to rest and grow and it's the road to an injury.

Why would you do a cycle and no pct? And now you're ready to hop back on again? You seriously need to rethink things and consider getting full BW done to see exactly what's going on inside of you. Be smart about this. It's your health.

[JJ78]

Blood works clean. Got it done 3 weeks ago. Low test, but I've had low test for awhile. Been on self administered TRT for quite awhile. Just wanted to take a break and clense myself. My energy went to shit. No problem w/ anything else.
Never really done a PCT.
I was thinking the same thing about overtraining. Just get bored doing the same thing week in week out, and always seem to stop after 6-8 months. Then get back at it a couple of months later.

Even tho I enjoy lifting and being active.

[JJ78]

Thank you Kel.

[JJ78]

I've always trained with intensity, and you are right, I was exhausted by the time I got to OHP.

Can you suggest a proper full body workout?

[Brett N]

I'm not near as advanced as these guys but I started with starting strength and now I am doing Wendler's 5/3/1 , Basic compound lift you focus on each day. You can supplement a couple of your own lifts or exercises that help the main lift. 4 days a week.

If my lift is Bench Press (day3) I supplement with incline bench and bent over rows and skullcrushers.

Squats I supplement with stiff leg deadlifts and calf raises...etc

It is a very basic workout, you do one compound major lift a day. It is done in 4 cycles (weeks) Week one you are doing 85% of your max. Week 2 90% and week 3 you are doing 95%. Week 4 is a deload. Weight increases every 4 weeks but you max out every workout with as many reps as you can do at that weight. You never have to do a 1RM but you will see steady gains.

I do cardio everyday on top of that. I am looking for weight loss as well as strength gains but my focus is the bodyfat at this time.

This workout is not an advanced workout but I like it, plus you can change your supplementing lifts to anything you want if it stays in the same muscle group as the compound lift that day. That helps keep it from getting stale. 4 lifts are Bench, Overhead Press, Deadlift and Squat.

[kelkel]

Thank you Kel.

You're welcome.

A couple things. If you're on TRT you are either on it, or not on it. I would not suggest breaks unless you are trying to restart your natural production. Experiment with different routines, just not that one you posted. You can't do it all in a day brother! It'll just burn you out. A routine I favor and with some of your comments it may fit you well is this:

Monday: Chest, Bi's, Tri's
Wednesday: Legs
Friday: Back and shoulders

On your off days you can do cardio or any other activity you like. It allows for ample rest between workouts as well. Just keep it simple and keep your sets minimal and maybe something like this will work for you. Remember it's not how much you do, it's how intense you do it. On top of all that, it's got to fit your lifestyle and be flexible.

[JJ78]

I came off for 2 reasons. A break, and to see if I could get the wife pregnant. Her idea not mine.
Didn't work. And I tried real hard. She took temp. and everything. I believe that one of us is sterile. I'd rather get a dog anyway

Thank you both for your input. Its definitley not a time issue with me. I've got more than enough in a day. I just got tired of doing the same lifts all the time. It worked, just got old.

[kelkel]

Dogs can be awesome! Here's mine, all 2.3 lbs of her:



Most trustworthy female in my life.

[NaijaBoy]

I've always worked out with full body workouts and love it. I've also tried split body training and it did not work for me one bit. At 210 lbs and 5'9 with 15% bf now, I can vouch for those.

OP, I would modify your full body workout. Flat BB also works your shoulders, switch your pull-ups and BB rows locations and alternate either squats and dead lifts. Your workouts remain full body however you are constantly switching exercises. Kind of like an ABA / BAB workout, you can go hard (less or more reps) and you're not killing your joints.

My workout:
Squats / deadlifts (sometimes I do other leg workouts and give those 2 a break)
Chest / Shoulders
Back ( vertical / horizontal pull)
Pull ups and dips / biceps and triceps (and sometimes superset it chest and back)
Whatever else you want (traps, calves, abs)

This workout gave me size and good strength all without Aas. Typing this from my phone so hope I didn't miss anything.

You can do your cardio workout on non workout days or workout days (whatever you prefer). Good luck and let me know.