My 'Over-Training' Split

[Spartan]

Sig material ?

could be, what's it to ya?

[Spartan]

Never thought I'd see a Ruby Rod reference so tactfully and deftly integrated into a bodybuilding forum.

Take a seat and you'll hear a lot of odd things around here that will scar you for life.

[ddawg91]

So what is tha latest with the new routine?

[matt24002]

So what is tha latest with the new routine?

I've been keeping with the principles that ddawg outlined, though I have changed some of the exercises. Alot of this is due to the fact that my olympic lifts are getting more intense, and some exercises can interfere (try snatching or cleaning with swollen biceps). My instructor gave me some exercises for developing my upper chest (genetically my weakest area). My split for the last 2 weeks chest has been the following:

Chest:
Incline DB Press w/ Rotation: 4x8
Decline DB Press w/ Rotation: 4x8
Incline Rotary Press Machine: 4x8 (a little hard to describe, but the squeeze at the very end is awesome)
Flies: 3x8 (just can't do 4 sets)

Tris:
Skullcrushers: 3x8
Push-down: 3x8
Superset Rope Push-down: 3x8
Dips: .5-3 sets assisted depending how dead I am.

Right now, alot of things are coming together to give me some huge gains in the gym. Everyone says I've lost alot of weight but my weight has stayed the same. I'm at about 219 and I'd say 10-11% BF. Adding the rotation into most of my chest work creates a really dynamic motion and a ridiculous pump. WF and X2 dosed PW adds a noticable difference. This summer I have become addicted to Olympic lifts and they add a reall dynamic complement to most of the bodybuilding techniques we use. In two weeks I cycle off of the WF but I have a tub of GG waiting. I'm also thinking about getting RA and Sesaglow. I am so excited that CL keeps the stimulants out of their thermogenics. I love CL, but with so many supps out there, most of us want to try things just to see how they work. I have a feeling I'll be coming back though.

Thanks for following up ddawg. Would a more detailed/organized log be worth it?

[ddawg91]

Good to see that you are rotating and adjusting yoru exercises. Everythign is looking and sounding really good. If you want to keep a more detailed log that would be good but it is up to you.

[RenegadeRows]

YAY for Olympic lifts. When I'm doing my ME I'll rest for about 2-3 minutes. I don't want to be winded and have it effect my muscular performance, but for building endurance taking short rests is the best way to go. Nothing quite like 5 sets of squats with 30-60 seconds rest inbetween