WTF Is Overtraining?

T

Typhon

2
OK here goes, I'm setting off on a new journey starting from tomorrow.

Here's where I am;
Height: 6'2"
Weight: 220lbs
BF: approx 22%

Here's where I want to be;
Height: still 6'2" :)
Weight: 300lbs
BF: Under 30%

To get there I'm starting off with a diet of at least 5,000 Kcals a day, preferably 6,000

My training plan has been made for me by Tony again and this time it's 10 sessions a week

Monday AM
Exercise Sets Reps

ATG Squat...4.......3,3,6,10
Lunge.........3........10
RDL............3........10

Rest 60

Woodchoppers Top to Bottom
.................2........10

Monday PM
Exercise Sets Reps Rest

Pushup / Squat / Supine Row / Toe Touch (RDL sim)
Descending Reps (10,9,8…) 0

Notes: 10 reps pushup, squat, row, rdl, then 9 reps each, then 8 reps each, etc. Do each exercise reps then next.



Tuesday AM
Exercise...Sets.......Reps

Chest Press (db or bb)
...............4.........3,3,6,10
Cable Fly....3.........10
Seated Row.3.........10
Rest 75

DB Hold (if you have hex dbs) grip work
.................2.........10

Tuesday PM
Exercise.....Sets.........Reps

Intervals.......5 1 min fast 2 min slow
Stretching


Wednesday AM
Exercise............Sets......Reps

Pushup Iso Hold....4........60 sec hold
Supine Row Iso Hold (reverse of pushup)
........................4.........60 sec hold

DB Snatch............3.........15
DB High Pull...........3........15
Rest 75 sec

Superman.............4.........8 seconds
Rset 30


Wednesday PM
Exercise Sets Reps Rest

Pushup / Squat / Supine Row / Toe Touch (RDL sim)
Descending Reps (10,9,8…) 0

Notes: 10 reps pushup, squat, row, rdl, then 9 reps each, then 8 reps each, etc. Do each exercise reps then next.



Thursday AM
Exercise..........Sets........Reps

Deadlift............4............3,3,6,10
Glute Ham Raise or Swiss Ball Leg Curl
.....................3............10
Split Squat........3...........10
Rest 75

Woodchoppers Bottom to Top
......................2............10
Rest 30


Thursday PM
My own sh^t



Friday AM
Exercise...........Sets........Reps

Barbell Row.........4...........3,3,6,10
1 Arm Cable Row..3..........10
1 Arm Cable Press.3.........10
Rest 75 sec

My choice (arms, grip, etc)


Friday PM
Exercise Sets Reps Rest

Pushup / Squat / Supine Row / Toe Touch (RDL sim)
Descending Reps (10,9,8…) 0

Notes: 10 reps pushup, squat, row, rdl, then 9 reps each, then 8 reps each, etc. Do each exercise reps then next.


Sorry if the format's a bit messy, my dinner's on the table and I'm in a hurry, will tidy up later :)
 
Last edited:
overtraining is what happenes if you do 4 sets of 10 instead of the recommended 3 :D
 
Wow that looks mad! Looks very interesting tho. Ill definately be watching progress with this.

Good luck mate with this!
 
CCR, why do you want to be so big and add so much fat? Why not bulk up predominantly lean muscle? Or, are you gonna go on a massive cut afterwards? 300 lbs is a lot of weight for 6'2" to carry.
 
g8r80 said:
CCR, why do you want to be so big and add so much fat? Why not bulk up predominantly lean muscle? Or, are you gonna go on a massive cut afterwards? 300 lbs is a lot of weight for 6'2" to carry.
Click to expand...

It won't be that much fat, 30% BF on a 300lb guy isn't that much. I think tryingto bulk up to 300lbs while staying lean is a bit unrealistic and would take forever.

Basically what I don't want to do is aim for 2 things at once (strength and physique) as I'll probably achieve neither. What I'm doing is focusing on one goal only, raw strength, and at the end of that journey I'll look at BF% and if I need to change anything up at all.

This is me at 22% BF, I don't think another 8% while adding 80lbs is too much to worry about in he long term
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Get some more pictures, including a side one. Are those ab outlines? If they are, your not 22%
Unless you carry most of your fat in lower body.
 
Phate89 said:
Get some more pictures, including a side one. Are those ab outlines? If they are, your not 22%
Unless you carry most of your fat in lower body.
Click to expand...

Karky said:
yeah, how do you measure your BF, CCR?
Click to expand...

Yes they are abs, but I still think the BF% is right, I have a layer of fat around my stomach, it's just that I show abs clearly even at high bodyfat, it's just a mix of genetics and stong abs pushing through the fat

I measure bf using a scale at the gym, it's been very consistant so even if the measurement is wrong it's still a good guide for whether I'm gaining or losing fat
 
I'll have to be quick

DL
2x3@ 308
6x 286
10x 242

Split Squats
3x10@ 198

Glute ham raise
3x10

Rest

Woodchoppers low to high
3x10@ 88

This was a killer, I was pouring with sweat by the end
 
PM training; I had a 'free' session today so I got to choose what I did. This morning I did quads and hams and tomorrow is heavy on the pulling so I opted to do some upper pushing

Bench
3x5@ 209
2x9@ 176

OH Press
10x 99
2x8@ 99

Hammer Curls
3x10@ 33lb each

I could have got more in but the clock at my gym is very fast and I thought I was late getting back to work. I need a watch to take in the gym
 
Gotta get that deadlift back up there. :)
 
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