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new routing right before juice

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jn1009
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2004/03/03 05:40:40 (permalink)
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new routing right before juice

Im going to start juicing in a week and am looking to maxamise gains and try to keep them. This is the routing i worked up for the first 4 weeks. <i change my routing completely every 4 weeks, as i find it helps prolongue plateauing>

monday:
flat bench 3x6
decline bench 3x6
hammercurls 3x6
preacher curls 3x6
skullcrushers 3x6
tricep pulldowns <cable pulldowns> 3x6
shrugs 3x6

tuesday:
first thing in the morning: running <usually 2-4 miles depending on weather>
after school <afternoon>
shoulder raises front 3x8
shoulder raises side 3x8
bent over lat raises 3x6
rows 3x8
"rocky" siteups usually like 60 or so

wednesday:
squat 3x6
leg press 3x6
leg extension 3x6
leg curl 3x6
calf raises 3x8
incline situps: untill exaustion, rest 2 mins again untill exaustion

thursday:
DB bench 3x6
incline flies 3x6
standing barbell curl 3x6
seated curl <not preacher> 3x6
skullcrushers 3x6
tricep DB raises 3x6
shrugs 3x6
pushups <alternating between closehand/diamond, normal, and wide arm>

friday:
before lunch: swimming, 20-25 mins
after school:
shoulder raises front 3x8
shoulder raises side 3x8
bent over lat raises 3x6
rows 3x8

saturday:
recover from hangover/sleep most of the day/no workout

sunday:
squat 3x6
leg press 3x6
leg extension 3x6
leg curl 3x6
calf raises 3x8
incline situps: untill exaustion, rest 2 mins again untill exaustion


how is this. I know alot of people like a 2 day workout <upper and lower body usually> but i find if i give each muscle group that extra day of rest i can lift harder than if i go upper one day lower the next and so on. Am i wrong about that and its just a mental thing?
I also need to find more lower body and shoulder stuff.. I dont go to a gym and work out at my house, but i got a full set of hex wieghts <5-150 lbs>, 2 olympic sets of normal wieghts, and the parabody linear smith system < http://www.livefit.com/showroom_internal.php?action=viewBrands&id=18&nav=Free+Weight+Machines >

any comments would be appreciated. If you think i need to lift harder/do less/more excercizes. change schedule or what ever. My diet is excellent with over 120g of protein coming from supplaments in addition to what i'm getting from my diet <just boosted protein recently> i also take ephedra, creatine, and am starting a sust/deca stack soon.

I just read alot of other people routines, so i have to edit this post. I'm doing a sh** load more than most people that i read. I'm not pro or anything, just a normal college student. And my routines have all been developed by trial and error over the course of the last couple years, with some help from mens health. Could i be overtraining? Gains seem to be coming although slowely ofcourse, and im not on juice yet. I get soar, but thats expected, if i dont feel soar i dont feel like i worked out enough. Could this be hindering my gains?
#1

6 Replies Related Threads

    rogerthedog
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    RE: new routing right before juice 2004/03/03 08:34:09 (permalink)
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    The first thing that leaps out at me about your routine is that you only have 1 rest day per week.
    I'm sure that you could do much less gym time each week, make at least as good gains as you currently are and have a lot more time to do other interesting stuff instead.
    The answer to your question 'Could I be overtraining?' is yes you could be. Making gains is a good sign although they might be better if you reduced your routine.
    Also you should forget equating feeling sore with effectiveness. You should instead be measuring your gains in weight and strength.
    #2
    gazdai
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    RE: new routing right before juice 2004/03/03 11:31:30 (permalink)
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    What is your cycle bro, as 'recovering from hangover' shouldn't be part of it! Also, as Rtd says, that's an awful lot of volume there with so little time off...
    #3
    Robert
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    RE: new routing right before juice 2004/03/03 12:06:51 (permalink)
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    some pointers on your routine

    #1 your routine is awful, [not your fault, just an observation] you will overtrain in less than 10 days and see nothing in terms of gains
    #2 you are at school, which means you are not even 20 yet, why are you juicing?
    #3 is this to boost performance in a particular sport? [even if it is, it still needs some serious attention]
    #4 three words: deadlift, dip, chin
    #5 three more words: compound, compound, compound

    post up your goals, [size, strength, overtraining :) etc etc] and what sport, if any, this is aimed at improving perfromance in.
    or, see the 5x5 sample routine by FNY.

    rob
    #4
    shreklikedave
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    RE: new routing right before juice 2004/03/03 12:39:18 (permalink)
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    Do not even think about juicing yet, train properly for however long it is uniutl you are 21 then think about it only when your gains slow considerably/ stop and you cannnot do anything more naturally to progress them further at the rate you want.

    Other than that get a new routine like the others said and sort your diet out
    #5
    IrishRunt
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    RE: new routing right before juice 2004/03/03 18:49:33 (permalink)
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    last summer i did a 6 day a week workout and that was not the best of ideas. i would have more rest days. i didn't really know what i was doing last summer when i did the 6 days a week. i'm not saying that about you, just me. more rests days would have been beneficial.
    #6
    Remman
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    RE: new routing right before juice 2004/03/03 20:08:27 (permalink)
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    I have done routines like that in the past and got almost nowhere. Did a lot of readnig on this board and started a 5x5 with a revised diet and I am gaining bigtime. My favorite supplement is chicken over brown rice......along with protein shakes.....a simple workout and a good diet can mean everything....
    #7
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