My first time back in the gym in a while.

[FlexW]

Hello everyone, I joined the navy and have been at A-school more or less stagnating since boot camp and want to do something about it.
Here is my current routine
Monday Push day Compound lifts
Bench press 4x8-10 super-setted with 30 seconds of mountain climbers
Dips 4x8-10 super-setted with KB swings for 30 seconds
Incline press 4x8-10 super-setted with jumprope for 30 seconds
Shoulder press 4x8-10 super-setted with 30 seconds of KB swings
Close grip bench 4x8-10 super-setted with 30 seconds of mountain climbers

Tuesday Pull day Compound lifts
Deadlift 4x8-10 super-setted with 30 seconds of jumprope
Barbell rows 4x8-10 super-setted with 30 seconds mountain climbers
Pullups 4x8-10 super-setted with 30 seconds of jumprope
DB rows 4x8-10 super-setted with 30 seconds KB swings

Wednesday Leg compounds
Squats 4x8-10 super-setted with 30 seconds jumprope
Bulgarian 4x8-10 split squats super-setted with 30 seconds jumprope
Leg press 4x8-10 super-setted with 30 seconds jumprope
Lunges 4x8-10 per side super-setted with 30 seconds jumprope

Thursday Push Isolation
Cable crossovers 4x15-20 super-setted with 30 seconds KB swings
Flat bench flyes 4x15-20 super-setted with 30 seconds KB swings
Lateral raises 4x15-20 super-setted with 30 seconds KB swings
Tricep pushdowns 4x15-20 super-setted with 30 seconds KB swings

Friday Pull Isolation
Lat pull overs 4x15-20 super-setted with 30 seconds jumprope
Bent over laterals 4x15-20 super-setted with 30 seconds jumprope
Wide grip seated cable rows 4x15-20 super-setted with 30 seconds jumprope
Barbell curls 4x15-20 super-setted with 30 seconds jumprope

Saturday Leg isolation
Leg curls 4x15-20 super-setted with 30 seconds jumprope
Leg extensions 4x15-20 super-setted with 30 seconds jumprope
Calve raises 4x15-20 super-setted with 30 seconds jumprope

On top of this I have PT 3 times a week
which normally consists of a 2 mile run and lots of random pushups and situps.

Supplements
2g fishoil with each meal
200mg caffeine with breakfast and lunch
PES erase bottle dosage
Lean extreme bottle dosage
2g creatine per day
Orange triad (multi) 1 cap per meal

Diet
Breakfast
1 cup greek yogurt 1 scoop casein 1 scoop greens

Lunch galley food 2 servings of whatever protein they have and mixed veggies

Dinner food 2 servings of whatever protein they have and mixed veggies

Pre-workout 1/2 scoop whey 1/2 scoop casein 1 cup almond milk

Post workout 1 scoop whey 1/2 casein 5g glutamine 1 cup almond milk

Late night snack 1 cup greek yogurt 1 scoop casein 1 scoop greens

Any comments questions concerns are always welcomed.

 

[jamesjudo5]

Hello everyone, I joined the navy and have been at A-school more or less stagnating since boot camp and want to do something about it.
Here is my current routine
Monday Push day Compound lifts
Bench press 4x8-10 super-setted with 30 seconds of mountain climbers
Dips 4x8-10 super-setted with KB swings for 30 seconds
Incline press 4x8-10 super-setted with jumprope for 30 seconds
Shoulder press 4x8-10 super-setted with 30 seconds of KB swings
Close grip bench 4x8-10 super-setted with 30 seconds of mountain climbers

Tuesday Pull day Compound lifts
Deadlift 4x8-10 super-setted with 30 seconds of jumprope
Barbell rows 4x8-10 super-setted with 30 seconds mountain climbers
Pullups 4x8-10 super-setted with 30 seconds of jumprope
DB rows 4x8-10 super-setted with 30 seconds KB swings

Wednesday Leg compounds
Squats 4x8-10 super-setted with 30 seconds jumprope
Bulgarian 4x8-10 split squats super-setted with 30 seconds jumprope
Leg press 4x8-10 super-setted with 30 seconds jumprope
Lunges 4x8-10 per side super-setted with 30 seconds jumprope

Thursday Push Isolation
Cable crossovers 4x15-20 super-setted with 30 seconds KB swings
Flat bench flyes 4x15-20 super-setted with 30 seconds KB swings
Lateral raises 4x15-20 super-setted with 30 seconds KB swings
Tricep pushdowns 4x15-20 super-setted with 30 seconds KB swings

Friday Pull Isolation
Lat pull overs 4x15-20 super-setted with 30 seconds jumprope
Bent over laterals 4x15-20 super-setted with 30 seconds jumprope
Wide grip seated cable rows 4x15-20 super-setted with 30 seconds jumprope
Barbell curls 4x15-20 super-setted with 30 seconds jumprope

Saturday Leg isolation
Leg curls 4x15-20 super-setted with 30 seconds jumprope
Leg extensions 4x15-20 super-setted with 30 seconds jumprope
Calve raises 4x15-20 super-setted with 30 seconds jumprope

On top of this I have PT 3 times a week
which normally consists of a 2 mile run and lots of random pushups and situps.

Supplements
2g fishoil with each meal
200mg caffeine with breakfast and lunch
PES erase bottle dosage
Lean extreme bottle dosage
2g creatine per day
Orange triad (multi) 1 cap per meal

Diet
Breakfast
1 cup greek yogurt 1 scoop casein 1 scoop greens

Lunch galley food 2 servings of whatever protein they have and mixed veggies

Dinner food 2 servings of whatever protein they have and mixed veggies

Pre-workout 1/2 scoop whey 1/2 scoop casein 1 cup almond milk

Post workout 1 scoop whey 1/2 casein 5g glutamine 1 cup almond milk

Late night snack 1 cup greek yogurt 1 scoop casein 1 scoop greens

Any comments questions concerns are always welcomed.

Overtraining brother. Cut this in half and start gaining again. It's halirious I'm on aas and train about half as much. I'm serious I'm very sure this is the problem this volume would make Arnold proud.

 

[FlexW]

Thanks for the response. What would you recommend instead?

 

[jamesjudo5]

Thanks for the response. What would you recommend instead?

Cut the leg and pull isolation. See how that works.

 

[Rocket3015]

I would agree you are over training, and when you add in the PT it is way to much, maybe cut your program in half and alternate the halves every other week

 

[AntM1564]

I'm not one that believes in over training. I believe in under eating and under resting. Try it out and see if it works for you. Also, I'd shoot for 3-5 grams of creatine daily. What are you current macros?

 

[FlexW]

Current Macros
Protein 240g
Carbs 120g
Fat 95g

I am going to experiment with some different workouts today and tomorrow and see if I cant figure something a little more mild out.

 

[FlexW]

Today total macros thus far are
198g protein
40g carbs (after fiber taken out)
98g fat

Running a bit low on calories I will be eating some peanuts and cashews to up the calories post workout

New workout
Pullday
5x5 Deadlift
4x8-10 BB rows
Kroc Rows 4x20
Reverse laterals 4x10-12
BB curls 4x8-10

I will let you all know weights and the general feel of the workout after I am done today. I am probably going to just do push pull legs routine with 3 weight sessions a week with added cardio along with PT going to be doing tabata jumprope along with a bit of running.

 

[FlexW]

Okay so todays workout

Deadlift 225,225,275,275,275
BB rows 135x10, 135x10, 155x10, 175x8
Kroc Rows 70lbs
Reverse Laterals 30x12, 30x12, 30x10, 30x10
BB curls 85x10, 85x10, 95x10, 100x8

Felt pretty good but still need to work on it

 

[bioboy88]

I totally agree. That's too much. I think you should change something - my head is spinning when I simply read it

 

[jaces]

Imo overtraining doesnt exist , you are underresting or underfed ,,