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Old 06-24-2008, 03:40 PM   #1
emceemikkal
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Default workout routine help

i'm trying to build strength and tone somewhat at the same time .. this is my workout as of now :

monday
bench - 155 4x8
isolat bench - 45s 10, 8, 6
dumbbell press - 35s 8, 8, 6 (setting 5)
decline press - 115 3x8
cable pulldown - 62.5 3x8
lower back 115 lb 4x12

tuesday :

i want to work my upper back and biceps, and some legs .

wednesday and friday same as monday, and thursday same as tuesday , switching that days vice versa the next week . could anyone tell me if im overtraining and what i should do on tuesday and thursday for biceps and upper back and leg?

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Old 06-24-2008, 05:21 PM   #2
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you're not doing your chest any good by throwing 4 exercises at it....try one or 2...


concentrate on the big 5...deadlifts...squats...bench...rows and military press.....supplement with some pullups and dips...

and what's your diet consist of?

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Old 06-24-2008, 05:54 PM   #3
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and yes working out five days a week is most likely overtraining...

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Old 06-24-2008, 06:10 PM   #4
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Originally Posted by emceemikkal View Post
i'm trying to build strength and tone somewhat at the same time .. this is my workout as of now
listen to pitysister carefully. the dude is very knowledgeable.
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Old 06-24-2008, 06:37 PM   #5
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And read the stickies in the training & nutrition forums. That will show you how far off base you are and what you need to do to get where you want to be. Good luck

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Old 06-24-2008, 06:58 PM   #6
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Originally Posted by Pitysister View Post
you're not doing your chest any good by throwing 4 exercises at it....try one or 2...


concentrate on the big 5...deadlifts...squats...bench...rows and military press.....supplement with some pullups and dips...

and what's your diet consist of?
thats another thing i need help with is diet . and i figured i was overtraining but that's good that 5 days is too much because i need time to recover since i'm working out for basketball and i have games every sunday . do squats help with quickness after you train your legs for the mechanics by sprinting?
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Old 06-24-2008, 07:09 PM   #7
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With basketball do you practice every day ? Does your coach have you and your team on a set scheduale for training ?

6'2 @ 175lbs is lean - I think (not sure) you may want to step up your calories... If you can go to www.fitday.com and record what your eating , find out how many calories your putting into your body then that will help a lot.

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