My routine may need some fine-tuning, but where?

[Trepkos01]

When I first started, August 13th, 2008. I was the same height I am now but my weight was staggering in the 146-148 range. I was skinny as they come, almost sickly, my arms were 10"'s, my chest was 35"'s. This is when I began to workout seriously.

When I first began working out, diet was going to be key, I had some Low-Calorie Whey Protein, Creatine Capsules, Multi-Vitamins, and I would drink around three Protein shakes per week, that soon changed to six protein shakes a day. I added in EFA, ZMA, Super-Antioxidants, and a ton of random supplements while keeping the same low-calorie whey protein and Creatine Capsules. Also, my workout routine bounced all over the chart before I found a steady schedule.

Were there gains during this trial and error period? Probably so. Did I log these gains? Only in photographic form and my weight had edged its way into the 150 range. November 1st, I bought a Nitrous Oxide supplement, a Mass-Gainer Protein shake mix, and a liquid Creatine supplement.

It was this time that I began to see the biggest difference, mainly in weight gains, at this point I hadn't logged any muscle measurements. It seemed like my weight almost jumped out of the 150+ range and into the 175+ range. My routine remained the same, hitting each essential muscle group heavily, once a week, and my abs twice a week.

Working out began as a chore, but the more I did it, the more I just enjoyed lifting weights and high I would gain from it and the progress began to least focus itself on physical results and more-so on strength gains.

With that, I decided I would increase the volume of the workout routine week by working out each muscle group twice a week. But spacing it out so that there would be a day of rest where the muscle groups from the day before would not be directly worked out as well as beginning the week with heavy weight/low rep workouts and ending it with lower weights/heavy reps.

Now it has been almost five monthes, I am tiptoeing over the 190 line, my arms are now 14" extended and 15" upright, and my chest has increased from 35" to 40"s. This is my current routine, I am just afraid that the amount of volume in this workout could do more to hinder my growth more-so then amplify it.

Mondays Heavy Chest/Heavy Back
3x5 - Flat Bench Press(160lb)
3x5 - Inclined Bench Press(160lb)
5x10 - DB Chest Flies(35lb)
5x5 - Lat. Pulldown(200lb)
5x5 - BB Rows(120lb)
5x5 - DB Rows(2x 55lb DB)
5x5 - Pull-Ups
5x10 - Push-Ups

TuesdaysHeavy Biceps/Heavy Triceps/Abdominal/Oblique
5x5 - BB Biceps Curl(100lb)
5x5 - Close-Grip Bench Press(125lb)
5x5 - DB Double Grip Triceps Curl(65lb)
5x5 - DB French Presses(35lb) - I do extra two sets on my left arm since my right arm is bigger.
5x10 - Dips
5x5 - DB Bicep Curls(45lb) - I do extra two sets on my left arm since my right arm is bigger.
5x5 - DB Hammer Curls(40lb) - I do extra two sets on my left arm since my right arm is bigger.
5x5 - DB Concentration Curls(35lb for my right arm and 30lb for my left)
5x10 - DB Wrist Curls(35lb)
5x10 - Leg Raises
5x10 - 30lb DB Weighted Sit-Ups
5x10 - 65lb DB Oblique Leans

Yes, Tuesdays and Thursdays are pretty busy days.

Wednesday Light Chest/Heavy Shoulders/Legs
5x5 - BB Overhead Press(110lb)
3x15 - Flat Bench Press(100lb)
3x15 - Inclined Bench Press(100lb)
5x10 - DB Chest Flies(35lb)
5x5 - Military Press(100lb)
5x5 - DB Shoulder Press(45lb)
5x5- Front Raises(35lb)
5x5 - These weird shoulder exercises for which I don't have a name, the first you take a 35lb DB with a overhand grip and drop it to your waist while standing and then pull it back up above your shoulder, the other is similar but instead of dropping it to your waist, you cross it over to your left side and then bring it back to your right shoulder and vice versa.
5x5 - Squats(100lb) - Yes that a small amount of weight but now that I have a squatting rack I can comfortably mount and dismount better and I'll be gradually moving up in weight as time goes by.
5x5 - Leg Curls(300lb)
2x50 - Calve Raises with a 100lb BB on my shoulders.
5x5 - 4ft Hops


ThursdayLight Biceps/Light Triceps/Abdominal/Oblique
5x15 - BB Biceps Curl(75lb)
5x5 - Close-Grip Bench Press(125lb)
5x10 - DB Double Grip Triceps Curl(45lb)
5x15 - DB French Presses(22lb) - I do extra two sets on my left arm since my right arm is bigger.
5x10 - Dips
5x15 - DB Bicep Curls(30lb) - I do extra two sets on my left arm since my right arm is bigger.
5x5 - DB Hammer Curls(40lb) - I do extra two sets on my left arm since my right arm is bigger.
5x5 - DB Concentration Curls(35lb for my right arm and 30lb for my left)
5x10 - DB Wrist Curls(35lb)
5x10 - Leg Raises
5x10 - 30lb DB Weighted Sit-Ups
5x10 - 65lb DB Oblique Leans

FridayLight Shoulders/Light Back/Legs
5x15 - 80lb BB Overhead Press
5x10 - Military Press(80b)
5x15 - DB Shoulder Press(35lb)
5x15- Front Raises(22lb)
5x10 - These weird shoulder exercises for which I don't have a name, the first you take a 25lb DB with a overhand grip and drop it to your waist while standing and then pull it back up above your shoulder, the other is similar but instead of dropping it to your waist, you cross it over to your left side and then bring it back to your right shoulder and vice versa.
5x15 - Lat. Pulldown(150lb)
5x10 - BB Rows(100lb)
5x10 - DB Rows(2x 35lb DB)
5x5 - Pull-Ups
5x5 - Squats(100lb) - Yes that a small amount of weight but now that I have a squatting rack I can comfortably mount and dismount better and I'll be gradually moving up in weight as time goes by.
5x5 - Leg Curls(300lb)
2x50 - Calve Raises with a 100lb BB on my shoulders.
5x5 - 4ft Hops

------------------------------------------------------------------

Sundays and Saturdays are rest days.

So now you're probably thinking, "Thats too much volume." And I'm beginning to think so too, but I'm sure on what I should do, what exercises I should drop or keep. When I worked out once a week, I would usually spend 45mins in the gym, but with this new routine, I usually spend around 1hr and a half.

Though the workout doesn't fatigue me too badly the next day, I am afraid that it might be hindering recovering and regrowth....

[wyrepyre]

After enough time, this will lead to burnout...I would do this routine one week out of the month, with lower volume/higher weight and more even splits at all other occasions...

[ThiZzNation925]

I got a question for you

Why are you doing 11 sets for chest (5 are pushups?) and 20 for back while you're doing 20 sets for bis and 15 for tris?

[Trepkos01]

I got a question for you

Why are you doing 11 sets for chest (5 are pushups?) and 20 for back while you're doing 20 sets for bis and 15 for tris?

Actually I forgot to put chest flies in that.

Added now.

[Trepkos01]

After enough time, this will lead to burnout...I would do this routine one week out of the month, with lower volume/higher weight and more even splits at all other occasions...

So how would I fix this?

[ThiZzNation925]

Actually I forgot to put chest flies in that.

Added now.

The amount isn't my point. The point is that you're doing the same amount, or even more sets for your arms!

What are your current lift numbers? And goals?

[blackthursday]

oh wow....

i don't think i've seen that much volume since my 8th grade geometry class

[Trepkos01]

Still kind of lost on how I should fix this routine.....

I feel like if I remove an exercise that I will also effectively be cutting the effectiveness of that day's workout.

[Addict3d]

Terrible Routine

[Trepkos01]

Terrible Routine

Terrible post.

[Trepkos01]

Revised Routine

-Monday-(Chest Primary/Biceps Secondary/Abs/Calves)
-------------------------
Chest
3x5 Flat Bench Press
3x5 Incline Bench Press
5x10 Chest Flies
5x10 - Push-Ups
Biceps
5x5 - Barbell Curls
5x5 - Dumbbell Curls(Alternate from Dumbbell Curls, Hammer Curls, to Concentration Curls from week to week.)
Abdominals/Calves/Obliques
5x10 - Weighted Sit-Ups
5x25 - Weighted Crunches
2x50 - Weighed Calve Raises
----------------------------
That would give me:
16 Sets - Chest
10 Sets - Biceps
12 Sets - Abs/Calves

Tuesdays And Thursdays would be Abdominals and Calves only.

-Wednesday- (Back Primary/Triceps Secondary/Abdominals/Calves)
----------------------------
Back
5x5 - Lat. Pull Down
5x5 - BB Rows
5x5 - DB Rows
5x10 - Pull-Ups
Triceps
5x10 - Dips
5x5 - DB Overhead Triceps Press
5x5 - DB French Presses
Abdominals/Calves/Obliques
5x10 - Weighted Sit-Ups
5x25 - Weighted Crunches
2x50 - Weighed Calve Raises
----------------------------
That would give me:
20 Sets - Back
15 Sets - Triceps
12 Sets - Abs/Calves

-Friday- (Shoulders Primary/ Legs Secondary/ Abdominals/Calves)
----------------------------
Shoulder Primary
5x5 - Overhead Press
5x5 - Military Press
5x5 - Shoulder Press
5x5 - Front Raises
Legs
5x5 Leg Curls
5x5 - Squats
Abdominals/Calves/Obliques
5x10 - Weighted Sit-Ups
5x25 - Weighted Crunches
2x50 - Weighed Calve Raises
----------------------------
That would give me:
20 Sets - Shoulders
10 Sets - Legs
12 Sets - Abs/Calves



This routine should allow four days of the week for rest pretty much.
Tuesdays/Thursdays/Saturdays/Sundays

Abdominal and Calve muscles get only Saturdays and Sundays off.

And I may add obliques if they are needed.

Thoughts?