38 years old, 6ft tall, 220lbs. Been lifting off and on for the past 20 years. Recently got back into it hardcore and the gains just weren’t there. Am I overtraining?
Routine:
Day 1, chest/tri
bench-5 sets
incline bench-5 sets
flys-5 sets
dumbell incline press-5 sets
hammer strengh press-5 sets
pushdowns-5 sets
rope ext-5 sets
dumbell ext-5 sets
lying tri ext-5 sets
Day 2, back/bi
pulldowns-5 sets
v-grip pulldowns-5 sets
dumbell rows-5 sets
t-bar rows-5 sets
pully rows-5 sets
barbell curls-5 sets
preacher curls-5 sets
dumbell curls-5 sets
concentration curls-5 sets
Day 3, delts/forearms
side laterals-5 sets
hammer strengh shoulder press-5 sets
bent laterals-5 sets
upright rows-5 sets
shrugs-5 sets
wrist curls-5 sets
reverse wrist curls-5 sets
Day 4, legs
squats
13512
22510
2756
3153
3653
4053
225*20
leg extentions-5 sets
leg curls-5 sets
calf raises-5 sets
I’ll basically repeat this and take a day off in the third week.
My diet consists of 250-350 grams of protein a day, tuna, chicken breast, egg whites, whey suppliments. Minimal fat. 5-7 servings of fruit/veggies a day and about a gallon of water. Carb grams about equal the protein via bean, oatmeal, bagels. Meals are spaced, 5 to 6 a day.
Too much? Too little?