Am I Over Doing It????

**boxingbean** · 05-26-2006, 07:18 PM

HEY EVERYONE, i am working out intenseley like always, i am working 1 muscle group everyday....but sumtimes i feel i may be over doing it....is there a such thing?? is being sore everytime i work out good??? i am a high protein dieter so i repair very quickly....here is a list of my workouts...bear with me, i dont have a name for all but i will explain to the best of my ability.....oh and please add if i should contribute any exercises also...thx

Monday: CHEST
bench, 1st set; warmup of 20/ 2nd; usual weight 3rd; up 30lbs/ 4th; up 50lbs end with a cooldown of my 1st set
incline dumbell 3 sets
incline smith bench 3 sets 15 of LIGHT weight, i lift to throw it up, and catch it on way down
decline bench; 3 sets of 12, only adding 30lbs on 3rd set, cooling down at light weight
wide chest push on a machine, 3 sets of 10 heavy weight
flat dumbell bench press; 3 sets of 10
pec flys 3 sets of 10
[B]pushups[B] 1x until exhaustion

Tuesday: BACK
wired bar pull downs; 3 set of 20,15,12,10,cooldown; warmup, increase, increase, heavy
wide grip pullups, 3 sets of exhaustion
rows, 4 sets of 15,12,10,cooldown; increasing weight and ending with cooldown
romanian deadlift, 3 sets of 12; moderate weight
isolateral pulls 4 sets, 15,12,10 cooldown
face down dumbell raise lightweight; 3 sets of 10
close grip pullups, 3 sets of exhaustion
stand n face pull downs, 3 sets of 15; mod weight

Wedsnesday: lack heavily on LEGS
Squats, 5 sets 20,15,12,10, cooldown; warmup, increase, increase, increase, cooldown
calve raises,3 sets of 10
quad raises, 3 sets of 15,12,10
hamstring raises, 3 sets of 15,12,10

Thursday: ARMS
bicep curls, 3 sets of 15,12,10
sit down curls, 3 sets of 15,12,10
tricep pull downs, 3 sets of 15,12,10
skull crushers, 3 sets of 15,15,12
machine wire stand up curls, 3sets of 12
incline dumbell raises, 3 sets of 10
weighted dips, 3 sets of 10

Friday: Shoulders
sitdown dumbell side raises, 3 sets of 10
dumbell front raises, 3 sets of 10
machine delt thrust, 3 sets of 12
smith machine extra wide bench, 3 sets of 12
wide pushups, exhaustion
trap workouts exhaustion...

sat n sun off......with the exception of pushups b4 i go out to a bar!!! ahha

**bcap** · 05-26-2006, 07:25 PM

i'd definetly say overdoing it. 12 sets for chest is what i would do

**boxingbean** · 05-26-2006, 07:30 PM

so which should i cut out??? should i add... and how is the rest?? is chest my only overdoing??

**bcap** · 05-26-2006, 07:32 PM

nah bro i'd definetly say you are overdoing everything to tell you the truth

**boxingbean** · 05-26-2006, 07:36 PM

really??? damn.....cuz i dont get tired...and i have amazing lifting stamina, i could probly do all that in a day if i wanted, i wouldnt ever.. but if u feel me knockin let me in....but no joke..i sumtimes feel like i didnt get a good workout..hahaha

**boxingbean** · 05-26-2006, 07:37 PM

and not to mention..i hit the bag after a workout 3 x a week for 5 mins straight and run around my hood for cardio

**TADOLFI** · 05-26-2006, 07:39 PM

Definitely too much in my opinion.
I would recommend 4 exercises for Chest, 4 exercises for Back and then do 3 for Bi, Tri & Shoulders. Legs look fine.

I would not recommend doing wide and close grip pull ups in the same workout. And I would not recommend doing wide grip smith machine for shoulders.
This is too much stress on the shoulders and you should be working them with the other compound exercises for larger body parts.

Like I said - just my opinion.
Hope it helps.

**boxingbean** · 05-26-2006, 07:44 PM

Originally Posted by TADOLFI

Definitely too much in my opinion.
I would recommend 4 exercises for Chest, 4 exercises for Back and then do 3 for Bi, Tri & Shoulders. Legs look fine.

I would not recommend doing wide and close grip pull ups in the same workout. And I would not recommend doing wide grip smith machine for shoulders.
This is too much stress on the shoulders and you should be working them with the other compound exercises for larger body parts.

Like I said - just my opinion.
Hope it helps.

respect your opinion fully...no wonder my partners dont keep up with me haha, but wow.... i had a feeling a few times..but i do manage to get all that done in less then 2hrs...but ok...ill cut a few out:
chest
no more close grip pullups
cut 2 exercises from arms,
and no more wide shoulders

also, do you have any good workouts for the front of your delts??? i have shoulders, but i wanna separate the chest from the shoulder drastically

**TADOLFI** · 05-26-2006, 07:55 PM

Something I'm trying right now is to do a alternating standing dumbell raises to the front...and while I'm going up I twist it upside down so that my palm is facing up at the top.

If you have cables available you can also pull from the bottom pulley across the front of you and up to the side to kind of isolate the movement more.

Check the workout section and do a search for more - I know some of the guys competing have posted some good workout info for various body parts.

**~fuelforfire~** · 05-26-2006, 08:27 PM

One thing id recommend for chest is saving dumbbells for one week, and barbell for the other

for back cut some excersizes up, you really dont need that many

for legs add some shit into there bro, dont want to be top heavy

arms and shoulders seem good, but cut some exersizes and add in more sets, should do you good.

**boxingbean** · 05-26-2006, 08:49 PM

ok..thanx alot, good input fuel...

**~fuelforfire~** · 05-26-2006, 09:21 PM

Originally Posted by boxingbean

ok..thanx alot, good input fuel...

thanks man, means alot

**Steve80** · 05-27-2006, 07:30 AM

Originally Posted by boxingbean

but i do manage to get all that done in less then 2hrs...but ok...ill cut a few out:

This can actually be counterproductive. In all honesty you don't want to spend more than an hour in the gym. If you do this can lead to a buildup of lactic acid which will cause cortisol to release which will definately hinder your gains, if not stop them in their tracks. Try to hit what ya need and get out of there and eat and rest. More is not always better.

**~fuelforfire~** · 05-27-2006, 04:13 PM

Originally Posted by Steve80

This can actually be counterproductive. In all honesty you don't want to spend more than an hour in the gym. If you do this can lead to a buildup of lactic acid which will cause cortisol to release which will definately hinder your gains, if not stop them in their tracks. Try to hit what ya need and get out of there and eat and rest. More is not always better.

i find it hard to spend less than an hour in the gym, but then again i workout with other people so it does take longer, im usually there for 2 hours, more now since cardio.

**Cornholio** · 05-27-2006, 04:31 PM

I was overtraining. Working out every day but weekends. I do much better taking time to rest now.

**boxingbean** · 05-27-2006, 05:04 PM

well i c the best gains when you work a muscle group to exhaustion...i havnt stoped growin, even if i took a week off, or a few days..i dont lose gains..but like i said...ima cut some out..but you know those days you leave and you just dont feel like you got a good workout?? thats how id feel if i cut some of those out but whats said by yall will be done