over-training?

[spidey]

TweetHi all.

I have been off-cycle now for 5 months and I have some questions about training routine. My current routine (developed by a personal trainor who didn't know I was juicing) goes like this:

Monday (chest, calves, & triceps)

Flat Bench (4 X 10)
Incline Bench (4 X 8)
Flat Dumbbell Flys (4 X 10)
Cable Crossovers (3 X 12)
Straight Bar Pushdowns (3 X 10)
Nose Breakers (3 X 10)
Seated Triceps Extensions (3 X 10)
Standing Calve Raises (3 X 12)
Seated Calve Raises (3 X 12)

Tuesday (legs)

Squats (4 X 10)
Leg Presses (4 X 8-10)
Leg Extensions (4 X10)
Leg Curls (4 X 10)
Isolated Standing Calve raises (3 X 12)
Calve Raises (Leg Press Mach.) (3 X 12)

Wednesday (shoulders, abs, & biceps)

Military Press (4 X 10)
Dumbbell Side Laterals (4 X 8)
Front Dumbbell Raises (4 X 8)
Rear Flys (Mach.) (4 X 12)
Standing Straight Bar Curls (4 x10)
Alternating Dumbbell Curls (3 x10)
Preacher Curls (Mach.) (3 x10)
Wrist Curls (3 x15)
Floor Crunches (3 X 25)
Ab Machine (3 X 25)

Thursday (back, abs)

Front Lat Pull Downs (4 X10)
Close Grip Pull Downs (4 X10)
One Arm Dumbbell Rows (4 X 8)
Close Grip Machine Rows (4 X10)
Shrug Machine (4 X 12)
Dumbbell Shrugs (standing) (4 X 12)
Ab Machine (3 X 25
Floor Crunches (3 X 25)

Friday (off-day)

Saturday -start over (chest/triceps)

This worked well for me while I was on-cycle but not so well when I'm off. Can anyone give me some good advice on how to modify the routine? I need a routine for when I am off cycle and how that routine should change when I start my next cycle around May 1. Thanks.

-Spidey

[PinCushion]

TweetYou should post this in the training forum dude.

[slobberknocker]

TweetFire your personal trainer. I do much less than that, and I juice. I do 2 days on, 1 day off, and I only do 4 working sets per workout. It works for me. I'd say do no more than 10-12 working sets TOPS, but I respond well to extremely low volume workouts.

[unbreakable]

TweetI personally agree with slobberknocker. I would do no more then 10-12 sets.

[prolangtum]

TweetGood routine..............................For a 2gram a week IFFB Pro

[slobberknocker]

Tweet

Originally posted by yamaha147
yea you will get more resluts there bro...

lol, what the fuck's a "reslut", and where can I get one?

[Lift Chief]

TweetI do 3-6 working sets to failure per bodypart... i've tried everything else and that way works by far the best.

[Keiser]

Tweet

Originally posted by slobberknocker
lol, what the fuck's a "reslut", and where can I get one?

lol, funny.

[spidey]

TweetThanks for the replies. The general consensus seems to be that I am overtraining. I will cut down on the sets and see what happens.

-Spidey