Would you say I am overtraining anywhere?

[sammyjankis]

I am 21 years old, 6'2" and 214lbs

I am trying to gain lean mass and loose some fat too.

I am using whey protein and doing a cycle of spawn

All right I am a little worried that I may be overtraining on some days... take a look.

*Day 1: Chest
DB Incline Bench 3 sets 12 10 8
DB Flat Bench 3 sets 12 10 8
DB either flat or incline flys 3 sets 12 10 8
Dips 3xMax (I am thinking about switching this to decline bench)
Abs

*Day 2: Back
Pull-ups 3xMax
Reverse Lat Pull-downs 3 sets 12 10 8
Tight-grip seated cable row 3 sets 12 10 8
DB Row 3 sets 12 10 8

*Day 3: Shoulders
Machine Military Press 3 sets 12 10 8
DB Military Press 3 sets 12 10 8
Seated Lateral Raise 3 sets 12 10 8
Bent over Seated Lateral Raise 12 10 8
Abs

*Day 4: Tris and Bis
Lying EZ Bar Extension 3 sets 12 10 8
Push-downs 3 sets 12 10 8
Close-grip bench 3 sets 12 10 8
Rope Push-downs 3 sets 12 10 8

Barbell Curls 3 sets 12 10 8
DB Preacher Curls 3 sets 12 10 8
Hammer Curls 3 sets 12 10 8
Reverse-grip EZ bar curls 12 10 8

*Day 5: Legs
Barbell Squat 3 sets 12 10 8
Leg press 3 sets 12 10 8
Leg extensions and Leg curls (super set) 3 sets 12 10 8
Abs

Day 6: Rest

*Day 7:
Abs

*I do a 10 minute warm-up on the bike and finish the workout with 20-30 minutes light cardio(heart rate around 140)

[CHAP]

I dont see any reason that you would be overtraining .
It could come down to your not getting enough quality sleep,your diet, Maybe your partying to much. I see some workouts that could be changed a little but not where we do less.

Im in SC to Sparkle City, Where you at? If your close Ill hit the gym with ya and try to help you out.

[sammyjankis]

Not too close, I am in Fort Mill at the moment. Thats til I go back to school in July. I really wasn't "feeling" that I was overtraining, I just kinda thought that I might be. And I am not partying at all right now cause of the cycle of spawn.

Oh, and one question, I forgot to add that I do shoulder shugs with my shoulder workout. You still think thats ok?

[jbm]

nice workout

[CHAP]

Not too close, I am in Fort Mill at the moment. Thats til I go back to school in July. I really wasn't "feeling" that I was overtraining, I just kinda thought that I might be. And I am not partying at all right now cause of the cycle of spawn.

Oh, and one question, I forgot to add that I do shoulder shugs with my shoulder workout. You still think thats ok?

I do shrug on my shoulder day

[sammyjankis]

Thank you jbm, i would have to say if there is one thing I can do right its the workout part, lol. I am just getting it together with the diet.

And as for the shrugs CHAP, I was just making sure you didn't think that was too many exercises/sets for the workout.

[jbm]

You can do shrugs at shoulder day or back day, as long as dead lift is included in your back day! IMO! add lounges or leg extension in you quads...

[spywizard]

i'd suggest 20 minutes of cardio at 65% as soon as you finish resistance training

and 20 minutes of cardio at the same rate in the morning as soon as you wake up..

[eatrainrest]

^^x2 you could run the AM up to 45 and post workout up to 30 .. make sure the diet and PWO nutrition is spot on.. that means a zero carb/fat protein shake prior to AM cardio

[sammyjankis]

I have been thinking about doing AM cardio recently. I think I will start that tomorrow.

As for the deadlift, i'll try it next week. I have always been pretty weary of it cause I feel like i am gonna f*** up my back. The closest I have ever done is with the hex bar, which I don't have access to at the moment, but i'll try it.

[G-13]

Your routine looks good. And i have had some great results doing cardio in the A.M.

[FireGuy]

Good routine, the only way you will end up overtrained on it is if you undereat on it.

[Matt]

I would change it around a little, i would swap your leg day with your arm day, that way your arms are fresh for a good workout...

[sammyjankis]

i may switch the days depending on how i feel