Recovering

[Identified]

Hey guys,

Ok, so I was on house arrest for 12 months. Beat my charges recently & have been getting back to the gym to make up for lost time. I've been recovering for 2 months now & am taking my training VERY seriously.

Here is my newest routine, and more than anything I would like to get your opinion on how to tell if I am over training? What are the signs to watch out for etc.?.

I'm in the gym Mon-Fri from 10-12pm'ish. 2 hours of lifting--NO cardio at all.

I train 2 muscle groups daily, 1 hour on each.

Monday-Legs, Biceps, Abs.
Tuesday-Chest, Triceps.
Wednesday-Back, Shoulders, Traps, Abs.
Thursday-Legs, Biceps.
Friday-Chest, Biceps, Abs.

Average rule of thumb is; I usually do 4 sets of 6-12 reps (of whatever muscle I am training for the hour). Example: Mon chest; 1 hour of flat bench using barbell only 4 sets of 6-8 reps of each of the following; flat bench press, decline bench press, incline bench, 1-2 hammer strength chest machines, cables, & end it with 4 sets of push-ups.

Then I do the triceps, following the same principle as chest with minor adjustment (increasing the reps being 10-12) sets remain the same--four per exercise, with a total of 7-8 exercises per muscle being trained that day.

I find that this form of training works very well for me, & produces excellent results.

YES, I am taking all of my supplements ie, fish oil, protein, Juggernaut pre-workout * will be starting creatine freak in couple of days as well.


What I would like to add is about 30 minutes of cardio in the morning, 3 times a week, possibly on an empty stomach?

Current height & weight is 5'8" , 205LBS.

Goal is to build strength and LEAN muscle mass, while decreasing body fat without sacrificing muscle loss in the process.

Please feel free to comment and advise if & what I could/should adjust.

Thanks.

[Identified]

Correction*** I am in the gym in the evening NOT morning; from 10pm-12am'ish.

[Durk]

Why do you train your biceps 3x a week, your legs and chest twice a week, but you only do your back, shoulders, and triceps once a week?

If you are pounding each body part for an hour I would only train them once a week.

Whats the diet like?

[Identified]

I apologize for not making it clearer-was in a rush when I made the thread. On Friday, I meant to type Chest & triceps NOT biceps. So in reality, I train biceps 2x a week, triceps, 2 times a week, legs, 2 times a week, chest 2 times a week, and back+shoulders+traps once a week. I pound each muscle group for an hour every time, with the exception of shoulders+traps included in the hour together.

Just on my way out to catch an appointment; will post diet when I get back.

P.S. Would love to train back+shoulders+traps 2 times a week, but this would mean that I'd have to come to the gym on Saturdays as well. Need at least 2 days off to rest. Meh, maybe I'll try it out & see if I can handle it.?.

[Durk]

If your dead set on training everything twice a week I would just shorten the time you spend on each muscle to fit them all in.

[Durk]

If I were to train body parts twice a week I would do a routine more likethe one in this link http://www.bodybuilding.com/fun/core9.htm

with a deloading period.

[Identified]

Thanks a lot for posting that link--you sir are God sent. That was EXACTLY what I needed to read. Thus far I am very happy with my routine, but as time changes when I get stuck; I will slowly make changes and adopt most of the training described in the above link. Will make a new thread in a while when I find some spare time with precise & accurate detailed info on exactly how much of what I do weekly & how I train/eat. Will also post feedback on many of the supplements I've been using--the pros/cons etc.

What I find really interesting is the fact that my weight has been stuck between 200-205LBS for 2 months now--yet I managed to adopt a lot of strength & size within that time. Current body fat is at 23%, would like to drop that down to 14-16%.

BTW, if anyone knows where I can buy the following suppliments for cheaper than what I am paying for them now--please inform me:

Extreme Isolate 97 (5LBS protein) - 149.99+tax
Creatine Freak (1 month supply) $59.99+tax, 2nd bottle @ 50% off= $29.99+tax
Juggernaut pre-workout (1 month supply) $45.00 taxes in.

Megamen multivitamins & fishoil are already reasonably priced--but the above listed supplements seem a little steep; considering I buy their stuff on a regular basis. I need a bigger discount so I can afford to date (LoL)

[Durk]

I spend 15 bucks at most for a months supply of creatine. I wouldnt even spend half of what you do on five pounds of protien. If you cant find anything decent in your area then I would try the online sponsers they sometimes have good deals.

If your 23% bf I would start with 20min a day of cardio. I would probably aim for more the 10% range or less before bulking up again.

I still say you should find a way to train your back in proportion to you chest and legs. The growth of your chest is linked directly with the growth of your back, and so is the growth of your biceps.

[ironwill]

Thanks a lot for posting that link--you sir are God sent. That was EXACTLY what I needed to read. Thus far I am very happy with my routine, but as time changes when I get stuck; I will slowly make changes and adopt most of the training described in the above link. Will make a new thread in a while when I find some spare time with precise & accurate detailed info on exactly how much of what I do weekly & how I train/eat. Will also post feedback on many of the supplements I've been using--the pros/cons etc.

What I find really interesting is the fact that my weight has been stuck between 200-205LBS for 2 months now--yet I managed to adopt a lot of strength & size within that time. Current body fat is at 23%, would like to drop that down to 14-16%.

BTW, if anyone knows where I can buy the following suppliments for cheaper than what I am paying for them now--please inform me:

Extreme Isolate 97 (5LBS protein) - 149.99+tax
Creatine Freak (1 month supply) $59.99+tax, 2nd bottle @ 50% off= $29.99+tax
Juggernaut pre-workout (1 month supply) $45.00 taxes in.

Megamen multivitamins & fishoil are already reasonably priced--but the above listed supplements seem a little steep; considering I buy their stuff on a regular basis. I need a bigger discount so I can afford to date (LoL)

WOW, you are spending way to much on supps my friend....If youm want to hit everything twice a week, try googling DC training aka doggcrapp trng, or Cycles for pennies ....It is the most effective muscle building and strength gaining protocal i have ever tried....I can get huge fast after a break utuilizing his techniques....Read it over, theres a lot, and then read once again, get a log book and keep track...Keep your head down and work hard, and follow some of his diet principles, which is mainly, him protein, medium carbs, and medium fats, eating several large meals and watch yourself grow dude...I typically hang in the 265-270 range, with abs visible, not ripped by anymeans, and DC got me there, Im a dc guy since 2004....Still improving everytime i go back to dc tr4ng after my break that is recommended from the style every once in awhile....

[bcaamuscle]

Thanks a lot for posting that link--you sir are God sent. That was EXACTLY what I needed to read. Thus far I am very happy with my routine, but as time changes when I get stuck; I will slowly make changes and adopt most of the training described in the above link. Will make a new thread in a while when I find some spare time with precise & accurate detailed info on exactly how much of what I do weekly & how I train/eat. Will also post feedback on many of the supplements I've been using--the pros/cons etc.

What I find really interesting is the fact that my weight has been stuck between 200-205LBS for 2 months now--yet I managed to adopt a lot of strength & size within that time. Current body fat is at 23%, would like to drop that down to 14-16%.

BTW, if anyone knows where I can buy the following suppliments for cheaper than what I am paying for them now--please inform me:

Extreme Isolate 97 (5LBS protein) - 149.99+tax
Creatine Freak (1 month supply) $59.99+tax, 2nd bottle @ 50% off= $29.99+tax
Juggernaut pre-workout (1 month supply) $45.00 taxes in.

Megamen multivitamins & fishoil are already reasonably priced--but the above listed supplements seem a little steep; considering I buy their stuff on a regular basis. I need a bigger discount so I can afford to date (LoL)

I'm so glad I don't spend money like that one supps anymore lol. I like getting NO Xplode at christmas time though haha. There are some really good sponsers on this board where you can get your creatine and protein cheap. I like Lean beef aminos as a protein source in addition to isolate

[Identified]

I spend 15 bucks at most for a months supply of creatine. I wouldnt even spend half of what you do on five pounds of protien. If you cant find anything decent in your area then I would try the online sponsers they sometimes have good deals.

If your 23% bf I would start with 20min a day of cardio. I would probably aim for more the 10% range or less before bulking up again.

I still say you should find a way to train your back in proportion to you chest and legs. The growth of your chest is linked directly with the growth of your back, and so is the growth of your biceps.

5 LBS of Extreme Isolate 97 is like 10 LBS of any other protein. You only need one scoop of this stuff daily, 2 scoops MAX, depending on your size/goals. It is by far the most advanced protein known to man kind--feel free to do some research on it. In this case--you truly do get what you pay for. Since adding it to my diet, I feel SO much healthier, stronger & less fatigue considering the hours I am putting in at the gym. See Link: http://www.grecoleanandfit.com/store/Protein.html

As far as Creatine Freak is concerned; I don't use this creatine all the time, only when I get stuck or want to cut for the summer. Every time I go on a cycle (2 months on) I usually experience a 25% strength increase with ZERO bloating. Cutting properly without losing much muscle in the process CAN and usually does get a little pricey for me; but I feel very healthy the entire time while cutting. In the past I used Hydroxycut Hardcore--NEVER again. That crap altered my brain chemistry as well. LoL & not in a good way. :P

Juggernaut pre-workout is by far the best pre-workout supplement I have ever tried. I only use this when recovering and trying to get used to/perfect a new routine... Which I am learning; always changes.

Normally I buy cheaper protein & creatine, but May, June, July & August are the most expensive months as they are preparation for vacations & setting off tingling sensations in private locations on the beaches. Can't cheap out when it comes to this, even if it leaves me broke & the ladies have to treat ME out. Whoa, starting to sound like I haven't been laid in a while. Perhaps it's time for more clubbing & less church.?.

As far as cardio is concerned, I ride my bike to the gym and back home 5 days a week, each day that is a solid 50 minute bike ride. When the weather is crappy I will go in for some cardio in the AM on an empty stomach. Now if only I could improve my concentration to follow through with OTHER obligations. Evidently, this is not the challenge.

[Durk]

Whey protien isolate is whey protien isolate. You are reading too many adds. I am so cheap I usually scrape the bargain bin for the almost out of date 20 dollar jugs. Gram for gram all isolates work the same.

[Identified]

Whey protien isolate is whey protien isolate. You are reading too many adds. I am so cheap I usually scrape the bargain bin for the almost out of date 20 dollar jugs. Gram for gram all isolates work the same.

Well, throughout the years I tested MANY supplements in all price ranges, and what I post works for me personally--in most cases I never even read the adds. Everyone's immune system is different, we all respond differently to different diets. It just so happens, that the more expensive stuff WORKS well for me. This protein has practically no fat/carbs in it. Two months ago I used Infinite Labs Pro 100% Whey Protein (4.4 LBS) ... While on it I was constantly bloated, and GAINED 7 LBS, with body fat percentage increasing. Diet was the same, so was my training. Only good thing about infinite labs was the taste! Even gave me some acne, but that could have also been the Juggernaut pre-workout... Switching over to Extreme Isolate 97 drastically decreased my body fat, I lost weight on it while building lean muscle. I also noticed that my mental focus has been getting much better, and there is never a feeling of bloating, I feel full most of the time and can actually feel my body burning fat when I train. It's just a different formula, not sure what changes they make between these proteins but the difference is worth the extra $100.00 price tag. As I said before, I couldn't afford consistency on this stuff due to the price, but 5 LBS lasts me 2 months 'cuz only 1 to 1.5 scoops a day is needed.

I also had my gall-bladder removed about 9 months ago, and have been VERY picky about my diet since. It changed DRASTICALLY.