Jerked around for 2 years, want to get serious

[KingMike]

I used weight lifting soley to lose 100 pounds a few years ago. Since I reached my desired weight I of overtrained and not made any progress. I plan to try this new routine for 10 weeks and see where I stand. Please lmk if I need help somewhere.

6'/180/14% BF

2 on/ 1 off split

1-Seated t bar row 4x 8-10
Wide grip pulldown 4x 8-10
Deadlift 3x 6-8
BB trap raise 4x 10-12
BB curl 4 x 8-10
incline curl 3 x 8-10
2-Squat 5x 10-15
leg ext. 4x 10-12
Standing calf raise 5 x 10-15
Ab work 3-4 sets

OFF

1-Flat Bb press 4x 6-8
incline DB press 4x 8-10
Behind the neck press 3 x 8-10
side lateral raise 4 x 10-12
Nose breakers 4 x 8-10
Tri pressdowns 3 x 10-12
2-SLDL 4 x 8-10
ham curls 4 x 10-12
seated calf raise 5 x 10-12
ab work 3-4 sets

OFF

Repeat

[PurplePatriot]

Ok doesnt look too bad, id drop off one bicep excercise. The biggest change i think you should make to this is to drop all your reps down to 6-8. And tack on as much weight as you can for each set. Lets say your going to do 8 reps then you get to number eight and you realize that you could go up to 10 if you wanted that means you dont nearly have on enough weight. You have to be popping veins on all of your last reps of every single set thats how you grow. Doing 10 reps of pushing 80% of your max is wouldnt do half as much as doing 2 reps at 95% of your max.

[zaneisgreat]

Deadlift, Squats the same day?
Deadlift, Squats 2x a week!?

You might be overtraining.

I did deadlifts on my leg day before (and this was only once a week). I would be crippled and in shock for the next couple days.

Just be carefull

[SwoleCat]

I'd give myself a lot more rest time than that personally.


You grow OUT of the gym, not in it.


~SC~

[hurley11]

I agree with SwoleCat...your going to overtrain for sure doing that. I would try breaking up your workouts a lot more and giving yourself more rest inbetween. Ideally you want to get in and out of the gym in 45 minutes. The biggest problem your going to have is that your legs will be sore right when your about to work them again 2 days later. Maybe a 4 day split or something like that would work better.