Critique my workout

[pvn100]

I would like to hear your opinions about my workout, good or bad.

Me: 28 years old, 6' 2" 185 lbs, Police Officer who works 12 hr shifts ( 6 weeks day, then 6 weeks nights). Married with three small kids.

My schedule kicks my ass, and having children at home makes it difficult. I've been forced to cut my workout time in the gym. I workout 3 times one week then 5 the next (I am forced to do it that way because of  my work schedule)

Day 1 Chest
Day 2 Back
Day 3 Legs
Day 4 Upper and lower Chest
Day 5 Shoulders
Day 6 Arms



An example of a chest day for me would be the following:

Bench Press 12 (reps), 10, 8, 6, 4, 6, 8, 10, 12
DB Bench 12, 10, 8, 6
Db Fly 12, 10, 8, 6
Cable Crossover 12, 10, 8, 6
On set tri exercise 2 sets
Abs

Now...my question is this...to save time, I have started taking only 30 second breaks between sets (and of course about 2 mins between exercises). This beats me down pretty good, so, I usually dont pyramid the weights, I use the same weight for all the sets. Then the next week, I'll try and bump it up 5 lbs or so. Anyway, by doing this, I'm usually in and out in 45 minutes, and I'm beat afterward.

What do you think? Is this is a foolish workout thats going to overtrain my muscles? Is this method more likely to shred me or put on size?
I pulled this workout out of muscle and fitness but added the 30 sec. thing myself.

Thanks.

Pete

[Your MAAAAaaaa]

get rid of two chest days, if you are training 6 days a week your heading for burnout imo.

If you want to train muscles more than once a week I suggest another protocol, like HST or something similar.

Other than taht I would move back and legs further apart and then it looks ok to me.


If you were doing 2 hours as opposed to 45 mins every day you would feel like dying unless you are an absolute monster or using the obvious.


ta ta

[Bluto]

a 6 times a week split isnt very good if you're pressed for time, you should probably look into a full body workout 2-3 times a week, or maybe a 4 day split with 2 days lower body, 2 day upper body or something like that....

[pvn100]

Hmm...thats a good point. Sometimes I'm going a long time between muscle groupings. Perhaps a split routine would suit my needs better. Like I said in my previous post, I'm not actually going to the gym 6 times a week (hence why the days are labeled Day 1, 2, etc. instead of Monday, Tuesday, Etc). I go 5 days one week, 3 the next, etc. because of my schedule. Sometimes it may take me almost 2 weeks to get all the way through. Thats a long layoff between muscle groups.

[Mike]

Since you have kids and are a police officer I take it you lead a very active lifestyle outside of the gym.  That means you need to increase your flexibility and functionality as well as keep up your cardio and strength. 

I like the idea of 30 secs in between exersises but I'd make sure I periodize that kind of routine.  Try giving youself 1 minute of rest in between sets for 2 - 4 weeks and focus on heavy sets with less workout days per week, then bump it down to 30 seconds for the next two weeks. 

[jpm101]

Most of the officers (CHP, Sheriff, County, PO's, etc) I've know about in the San Diego county/cities area are into PL'ing or other forms of heavy lifting. Not so much BB'ing. Usually a larger station will have a fairly good setup for lifting. At least heavy rack benches and squat racks. Didn't say if you had patrol or station/jail duty, but both can be a lot more mentally draining that the physical work. Seen a couple of marrages breakup because  the guy's would rather unwind taking a workout than going directly home after getting off duty. That and going to the local beer bar to unwind like a lot of them do.

Might try doing a three day split, weither it's BB'er and any other form of training. 

Monday, upper body. Wednsday, lower body. And friday, the upper body again. The following monday start with the lower body. Wednsday the upper body. And friday the lower body again. Alternate each week. Keep the training  short and to the point. Five to six times a week may just be too demanding with your duty assignment of one week night, the next days. Plus all the other related stress of the job, wife and kids. Good Luck.

[dontknowit]

Maybe try out a push-pull-leg routine. Fairly simple and with some adjustments (planning) you should be able to train multiple times a week.

[natural al]

I've worked similar shifts in the past, never had to rotate days and nights-that would be an ass kicker.  I'd cut my volume in half and lfit heavier, I counted 20 sets for chest.  That's just too much for the average guy IMO.  I keep going back to this but go over to the AST site and read thier Max-OT training manual.  It gives alot of different perspective as to how to warm up and make a WO more productive.  Another thing I keep going back to is DC training because it's what I do, I'm in and out of the gym-with 20 minutes of cardio on non leg training days-in 1 hour but I use a more advanced split than what is recommended.  When i used the begining split I was in and out in a little over an hour, 3 times a week.  I had alot more free time on my hands back then.  Either way, you can probably cut out some garbage moves and get in and out faster, stick with the heavy compound moves and move away from flyes and concentration curls.

[Mike]

Either way, you can probably cut out some garbage moves and get in and out faster, stick with the heavy compound moves and move away from flyes and concentration curls.

agreed...that's the best way to make the most of the time you have. 

[pvn100]

I appreciate the feedback. Sounds like my workout needs some revamping. Thanks to everyone who contributed.

[AVBG]

I would like to hear your opinions about my workout, good or bad.

Me: 28 years old, 6' 2" 185 lbs, Police Officer who works 12 hr shifts ( 6 weeks day, then 6 weeks nights). Married with three small kids.

My schedule kicks my ass, and having children at home makes it difficult. I've been forced to cut my workout time in the gym. I workout 3 times one week then 5 the next (I am forced to do it that way because of  my work schedule)

Day 1 Chest
Day 2 Back
Day 3 Legs
Day 4 Upper and lower Chest
Day 5 Shoulders
Day 6 Arms



An example of a chest day for me would be the following:

Bench Press 12 (reps), 10, 8, 6, 4, 6, 8, 10, 12
DB Bench 12, 10, 8, 6
Db Fly 12, 10, 8, 6
Cable Crossover 12, 10, 8, 6
On set tri exercise 2 sets
Abs

Now...my question is this...to save time, I have started taking only 30 second breaks between sets (and of course about 2 mins between exercises). This beats me down pretty good, so, I usually dont pyramid the weights, I use the same weight for all the sets. Then the next week, I'll try and bump it up 5 lbs or so. Anyway, by doing this, I'm usually in and out in 45 minutes, and I'm beat afterward.

What do you think? Is this is a foolish workout thats going to overtrain my muscles? Is this method more likely to shred me or put on size?
I pulled this workout out of muscle and fitness but added the 30 sec. thing myself.

Thanks.

Pete

Pete,

How long have you been working out? What do you think of your workout? Are you progressing? Do you like the way you look?

You didn't specify what you think of your workout.. It might be fine for you?

[leonp1981]

If you're working out 5 days in week 1, and 3 days in week 2, it makes sense to have a four day program.  Something like this:

Week 1 -    Day 1 - Chest & Bi's          (12 sets chest/8 sets bi's)
                Day 2 - Legs                    (15-20 sets total)
                Day 3 - Shoulders & Tri's    (10 sets shoulders/10 sets tri's)
                Day 4 - Back                    (12-16 sets total)
                Day 5 - Chest & Bi's

Week 2 -    Day 1 - Legs
                Day 2 - Shoulders & Tri's
                Day 3 - Back

You can switch things around a bit as well.  Keep legs and back where they are, but do maybe chest & tri's/shoulders & bi's one week, or chest & shoulders/arms another.  Stick to heavy compound movements, and you'll be in and out in under an hour.  Rest 2 mins between exercises, and 1 min between sets.

I also stick abs and calves on legs and back days.

Anyways, just another option for you.

[RUDE BUOY]

a 6 times a week split isnt very good if you're pressed for time, you should probably look into a full body workout 2-3 times a week, or maybe a 4 day split with 2 days lower body, 2 day upper body or something like that....

what do you suggest his split be

[pvn100]

I like the workout I listed above...I've had success with it for sure. My problem is I grow bored with workouts quickly. I've read over the Max-OT program and I think I'm going to give that a try. I just have to figure out a way to get it down to a 4 day routine instead of 5.

I guess one of the main questions I had when I originally posted is this...Is doing a workout that involves 30 second rest period a bad idea? I mean, you pretty much eliminate heavy days because you run out of juice quickly at that pace...so is it counterproductive?

pete

[leonp1981]

30 second rest periods will create more of a pump, whilst also helping with the cardio/respiratory side of things.  Sizewise it depends how your body responds to training.  If you're wanting to get stronger though, you will need heavy weights and longer rest periods.

Again though, its all about how you respond.  There are people who have used higher reps, lighter weights and low rest all their careers and done well.  If this works for you, and you are still getting bigger and stronger, then keep doing it.

[Luolamies]

HereŽs what iŽd do:

Train 1 large muscle group and 1 small muscle group in one workout.
Do 4 exercices per large mucle group and 3 per smaller, use very very heavy weight and reps should be between 5-8 (except abs)
This is basically a variation from the Yates-Dugdale workout and is very effective. I have used it in the past with great result, youŽll spend about 40 mins. in the gym and feel empowered after youŽre workout.

for example:
Chest-tris
hams-bis
back-delts
quads-calves

add abs as wanted