Ready to grow - UK-Muscle Body Building Community

Dudex · 06-09-2005, 03:03 PM

Hi, I am 19, 5"7, and had been training for about 6 months (all of which was fairly random training, and neglected by legs) until in June I stopped because I went travelling. I was in the US when i picked up a copy of Muscular development (awesome mag IMO) anyway this has inspired me train properly and research about body building. I wrote the program below, and am just starting my 4th week of it, my weight was 141lbs, its now up to 146. Although for the first two weeks I do not think my diet was good, so i upped the calories and protein.
I was hoping some one could have a quick look at my program and diet and help me out a bit, I am not sure if I am over training?

Training plan:
Mon- Chest
Bench Press- 12, 10, 8, 8, 8, 12.
Incline Dumbell press- 12, 8, 8, 8, one drop set.
Decline Press- 12, 10, 10, 10.
total- 15 sets

Tues- Back
Widegrip pull up- keep going till 30 reps, usually 4 sets (10,8,8,4)
Single arm DB row- 12,8,8,8,12
Seated row- 12,10,8,8,10
Back extension- 10,10,10
Total- 17 sets

Wed- Abs and shoulders (and traps)
Seated db press- 12,8,8,12, drop set
barbell press (bench ~20degress from upright)- 12,10,10,8,8
Lateral raises- 12,8,8,8
total-14 sets
Upright rows-12,8,8,10
shrugs- 12,12,12,8
total- 8 sets
weighted decline sit ups- 10,10,10,10
plus some crunches etc

Thurs-rest

Fri- Legs
Squats- 12,10,8,8,8,12
leg ext- 12,8,8,8,12
Hamstring curl- 12,10,10,8,8
Calf raises- 12,12,10,10
total- 20 sets

Sat- arms
straight bar curl- 12,10,8,8,8,drop set
alternate curls- 12, 10,10,10, 8,8
total 12 sets
triceps rope ext- 12,8,8,8,12
Skull crushers- 12,12,8,8,drop set
single arm pull down- 12,6,12
total 13 sets
fore-arms- reverse ez bar curls 12,12,8,8,12

Sun- rest

I do waterpolo twice a week (tues and thurs) and some times swim on sun and mon. Any corrections or ideas would be really helpful,
thanks,
Dudex

**big** · 06-09-2005, 03:18 PM

Sounds like overtraining to me dude. I am exhausted just reading it all tbh LOL. However, if you are gaining on it, keep doing it.

I would say drop all the isolation stuff and do fewer sets. But if it's working for you, don't screw with it until it stops working.

Read the link in my sig "How to Grow". That should give you a good start as to my views on what you should be doing.

Dudex · 06-09-2005, 03:38 PM

ok thanks man, will see how it goes. Like you said if I stop gaining i will changed it.
thanks again.

06-09-2005, 03:03 PM	#1 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	Ready to grow Hi, I am 19, 5"7, and had been training for about 6 months (all of which was fairly random training, and neglected by legs) until in June I stopped because I went travelling. I was in the US when i picked up a copy of Muscular development (awesome mag IMO) anyway this has inspired me train properly and research about body building. I wrote the program below, and am just starting my 4th week of it, my weight was 141lbs, its now up to 146. Although for the first two weeks I do not think my diet was good, so i upped the calories and protein. I was hoping some one could have a quick look at my program and diet and help me out a bit, I am not sure if I am over training? Training plan: Mon- Chest Bench Press- 12, 10, 8, 8, 8, 12. Incline Dumbell press- 12, 8, 8, 8, one drop set. Decline Press- 12, 10, 10, 10. total- 15 sets Tues- Back Widegrip pull up- keep going till 30 reps, usually 4 sets (10,8,8,4) Single arm DB row- 12,8,8,8,12 Seated row- 12,10,8,8,10 Back extension- 10,10,10 Total- 17 sets Wed- Abs and shoulders (and traps) Seated db press- 12,8,8,12, drop set barbell press (bench ~20degress from upright)- 12,10,10,8,8 Lateral raises- 12,8,8,8 total-14 sets Upright rows-12,8,8,10 shrugs- 12,12,12,8 total- 8 sets weighted decline sit ups- 10,10,10,10 plus some crunches etc Thurs-rest Fri- Legs Squats- 12,10,8,8,8,12 leg ext- 12,8,8,8,12 Hamstring curl- 12,10,10,8,8 Calf raises- 12,12,10,10 total- 20 sets Sat- arms straight bar curl- 12,10,8,8,8,drop set alternate curls- 12, 10,10,10, 8,8 total 12 sets triceps rope ext- 12,8,8,8,12 Skull crushers- 12,12,8,8,drop set single arm pull down- 12,6,12 total 13 sets fore-arms- reverse ez bar curls 12,12,8,8,12 Sun- rest I do waterpolo twice a week (tues and thurs) and some times swim on sun and mon. Any corrections or ideas would be really helpful, thanks, Dudex

06-09-2005, 03:18 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Sounds like overtraining to me dude. I am exhausted just reading it all tbh LOL. However, if you are gaining on it, keep doing it. I would say drop all the isolation stuff and do fewer sets. But if it's working for you, don't screw with it until it stops working. Read the link in my sig "How to Grow". That should give you a good start as to my views on what you should be doing.

06-09-2005, 03:38 PM	#3 (permalink)
Dudex Gym Addict Join Date: Sep 2005 Posts: 120	ok thanks man, will see how it goes. Like you said if I stop gaining i will changed it. thanks again.