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Ok, about 8 months back into lifting now. I finished with WBB1 (decent routine), and started doing full body (madcow's) in prep. of "hopefully" becomming a firefighter since I registered for the test.

The problem is I'm doing full body 3 times a week and since I do intense cardio on the off days I find myself soar too much and overeatting, also a lack of energy sometimes. I'm not going to loose some more fat like I've been hoping to. (My diet is mainly clean)

What I'm thinking is doing an upper/lower split 4 times a week, cardio on the off days. I'm just having trouble developing a routine. Mainly I'm looking for some help :-/

Will Congratulations and good luck on wanting to be a fireman. I think that is a great thing to do. Now off to your problem. I am not trying to preach anything new to you. But,.. form what your writing I feel that you are overtraining. ALthough you are geeked up about an impending career your body is just not getting enough rest and just cant recover. Its like trying to drive accross country and not changing your oil and getting gas. Your just plain running on empty too often. I personaly never train more than two days in a row. I would maybe do a day of weights and a day of cardio then take a day or two off. Dont look at training as "how much can I get in in a week". Throw the calendar out the door and just go two on two off or so on and so on.
Good Luck
'Sleeper

If you want you might want to look into DFHT thread. Also there's a DFST thread for strength, hence the 'S'. Personally I didn't have much luck with it. You also might want to try doing the full body workout but lowering the weight and not do as much cardio at first. Not only that you also have to take into consideration that when starting a new routine you will be very soar the first week. Always happens to me.

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what is your fullbody workout like, and how much cardio are we talking here?

you should be spending no more then 45min to an hour in the gym each workout, and your off day cardio should be short. You do seem to be over training, so maybe your over doing it on one or both of those.

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It's possible that if you went on WBB1 for a while and steadily increased weights the whole time you may have already bee reaching a point of slight overreaching and if you launched right into the new routine without a cruise you could be feeling the results of that.

But it really doesn't sound too bad to me. If anything probably too much cardio like the others alluded to. I doubt you are "overtrained" but perhaps overreached. The difference being the former is a long term chronic condition that can have permanent consequenses and the latter is a temporary condition that we all reach from time to time and in fact can be desirable.

If you are sleeping well and your appetite is good then things aren't all that bad. Post what you are doing as the other's said and go from there.

Something to consider is optimizing your recovery since you say you too sore. Specifically look into your pre/post workout nutrition and perhaps stretching after your workouts.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I agree with you, I think I'm overdoing it too.

My cardio on the off days consists of running around my gyms indoor track 4 times, up and down the stairs as fast as I can 3 times (up/down x3). The 4 laps equal about 1/8th a mile. I do it pretty much until I can't. Equals about 20-30 minutes cardio.

As for my full body routine, CowPimps example (I liked it)

Workout A:
Back Squats (Quad-dominant)
Seated Cable Rows (Horizontal pull)
DB Bench Press (Horizontal push)
Glute Ham Raises (Hamstring-dominant)
Wide Grip Pullups (Vertical pull)
Standing Military Press (Veritcal push)

Workout B:
Deadlifts (Hamstring-dominant)
Close Grip Chinups (Vertical pull)
Seated DB Arnold Press (Vertical push)
Bulgarian Squats (Quad-dominant)
Bent Rows (Horizontal pull)
Close Grip Bench Press (Horizontal push)

This is done Mon/Wed/Fri - alternating between Workout A and B.

I did look at the DFHT thread, and it looks good. I was in a rush and have work in a bit so I'll read mroe of it tomorrow.

Work outs look good, cut back on cardio.

But I love my cardio :(