Overtraining

[GreyingWolf]

Im currently doing a 4 day repeated cyle of pull, push, legs, rest. I do abs with pull and legs, and calves with push. Ideally calves would have been on leg day, but because I use Deadlifts as main Pull excercise, and Squats as main Leg excercise, I had to seperate so there ws a day between.

Im finding push days taking around 1:30 - 1:45, pull days 1:20 - 1:30 and Legs about an hour to 1:10.

Ive read a bit about overtraining, but Ive also read that its BS.

I also wouldnt mind input on my routine if anyone has any suggestions.

Im trying to add bulk at the moment and doing well since i recently increased Calories. Currently 6'5", 105kg (233lbs), 8% BF.

19/5/2011 9:35 Deadlift 60 110 110 110 110
104 5 8 3 8 6 6 8 6
Chins Wide Angled Wide Angled
4 8 3 5 5 5 4 Hold top Slow down
Bar Bent over 50 50 60 60
4 8 3 10 8 10 8
Plow row thing 60 60 70 80
4 8 2 8 10 9 8
Lat PD 77 77 77
3 10 2 8 7 8
Nautilus machine Seated row 77 77 77
3 8 2 10 10 10
Standing curls 35 35 35 35
4 8/6 3 10 8 8 7
Bent over cable cross 14 18 18
SS 10 12 12
Db curls 12.5 12.5 12.5
SS 10 10 10
Weigted sits dec 15 15 15
25 20 20
Knee raise incline 10 15 15
11:10 Shake then quick rotator ex


20:5/2011 8:15 Bench 60 80 80 80 80 80
104.5 4s 6/8r 3' 10 6 6 7 5 4
Decline DB 32.5 32.5 32.5 32.5 > 20> 10
4s 6/8 3' 6 5 4 4 4 14
Incline db 30d 22.5 22.5 22.5 22.5> 10
3 ps 10/12 2k 7 6 4 5 8
Dips 0>30 36 36
3 10 2 5 9 7
Cable cross 16.25 16.25 16.25
3 10 2 8 8 7
9:15 BB s press 30 30 30> 15
4 6/8 3 7 6 6 7
Arnold press 12.5 12.5 12.5
SS 7 7 6
Front raises 12.5 12.5 12.5
SS 12 12 9
Skull crush 30 30 30
Ss 10 10 10
Tri pd 32 32 32> 18
SS 9 8 7 8
Calf raise st 100 130 130 130 130
Ss 15 15 15 13 15
Calf raise sit 80 80
9:50 Ss 12 10



21/05/2011 Squats 70 80 90 90 90 90 90 80
105.5 4s 6/8R 3' 8 8 6 4 6 5 3 6
SLDL 120 120 120 120 120 120
4s 6/8r 3' 8 8 8 6 5 4
Leg press 200 200 200 200
3 10/12 2' 10 10 10 10
Leg curl 64 64 57 57
3 10/12 2' 10 8 10 10
Knee raise 0 0 0 0
Ss 15 15 15 15
Weighted Sits 15 15 15 15
Ss 30 25 20 10

[jack tors]

4 days a week i think its fine. there is a lot of volume in there (i dont quit get what you wrote-example deadlift you do on your 3 set 110lbs for 3reps!?) but it doesn't look like your going to failure. every once in a while give yourself a 3 or 4 day weekend. if you feel rundown just do abs for a few days and cardio

[GreyingWolf]

4 days a week i think its fine. there is a lot of volume in there (i dont quit get what you wrote-example deadlift you do on your 3 set 110lbs for 3reps!?) but it doesn't look like your going to failure. every once in a while give yourself a 3 or 4 day weekend. if you feel rundown just do abs for a few days and cardio

Thanks for response Jacktor, but its 3 days on, 1 day off. so normally 5 days a week with 6 days a week every 4th week.

My main concern is whether im causing negative results by soing 1:45 sessions rather than the broscience max of 60 mins b4 going catabolic.

spreadsheet didnt copy and paste to well will fix below.

Im currently resting 3mins between sets on main excercises and 2mins on later excercises. Would like to cut back to 2mins and 1min to save time. I also do calves and abs between last 2 sets as supersets to save time

Any input from exp guys is welcomed.

Weights are in kg
">" indicates dropset


19/5/2011
Deadlift 60-8, 110-6, 110-6, 110-8, 110-6 3mins
Chins Wide-5, Angled-5, Wide-5, Angled-5 3mins
Bent Row 50-10, 50-8, 60-10, 60-8 3mins
Plow row 60-8 60-10 70-9 80-8 2mins
Lat PD 77-8 77-7 77-8 2mins
Seated row 77-10 77-10 77-10 2mins
Stand Bi curls 35-10 35-8 35-8 35-7 3mins
Rear cable cross 14-10 18-12 18-12 Sset with Knee raise inc 10 15 15
Db curls 12.5-10, 12.5-10, 12.5-10 Sset with 15kg decline Sits 25,20,15



Bench 60-10 80-6 80-6 80-7 80-5 80-4 3min
Decline DB 32.5-6 32.5-5 32.5-4 ddropset 32.5-6 > 20-5>10-8 3mins
Incline db 22.5-7 22.5-6 22.5-4 22.5-5 > 10-8
Dips aided 30-7 36-9 36-7
Cable cross 16.25-8 16.25-8 16.25-7
BB Sh Press 30-7 30-6 30-6> 15-7
Arnold press 12.5-7 12.5-7 12.5-6 Sset with Front raises 12.5-12 12.5-12 12.5-12
Skull crush 30-10 30-10 30-10 Sset with Calf raise st 100-15 130-15 130-15 130-13 130-15
Tri pd 32-9 32-8 32-7>18-8 Sset with Seated Calf Raise 80-12 80-10 80-10



Squats 70-8 80-8 90-6 90-6 90-5 90-4 90-3 80-6 3mins
SLDL 120-8 120-8 120-8 120-6 120-5 120 -4 3mins
Leg press 200-10 200-10 200-10 200-8 2 mins
Leg curl 64-10 64-8 57-10 57-10 2mins
Knee Raise 15 15 15 15 Sset 15kg decline sits 25 20 15 11