[stillgoingstron]

Don't know what CC's gonna say about that lot!:eek:

[andyebs]

yeah its clear over training

i was really shocked how much she done
she does this 3 days a week since she is just toneing and not looking to build great size
what are thoughts on this
is this still overtraining for a woman
it killed my i was knackered but not used to doing anything on weekends aswell

[Cornish_Celt]

It's actually a pretty decent full body workout, although it could do with missing one or two exercises.

So it's not really over training, but she should change to different exercises on alternate workouts.
For example do squats on monday and friday then do deadlifts on wednesday, and alternate between incline and flat bench press.

[andyebs]

She won't use free weights only machines so theres no incline just press machine
Also dead lifts and squats are not done either as said just machines the gym she goes has a lot of machines and hardly any fee weights

[andyebs]

this week bit mad fro me with sick bug had and kids off school im just working out when can
so today done full body again

standing barbell press 10,10,10,
delt raise side 10,10,10
flat barbel press 10,10,10
flat fly 10,10,10
wide grip pull up 8,8,6
barbell row 10,10,10
sqauts 10,10,10
kick backs 10,10,10
dips 10,10,10
dumbel curls 10,10,10

thats it for now see when can get back again and next wek should be back to norm

acutally feel good these full body workouts are ok

[andyebs]

friday went gym again with misses and done full body again

back to monday now
chest/triceps

warm up rear delt 20 reps
bench press light 20 reps

chest
incline smith 12,10,6
decline smith 12,10,8
incline fly 10,10,8
cable crossover 3x10

triceps
rope pull down 12,12,8
dumbell kickback 10,10,8
tricep extension 1x50

done

[andyebs]

tues
back/traps

warm up
tbar wide row 15, tbar close grip row 15, this repeated three times

lat pull down 12,10,6
deadlift 10,10,8
barbell row 12,10,8
tbar row 20,20
was happy no pain at all with back

traps
dumbell shugs 10,10,10
face upright row 10,10,10
barbell shugs 1x30

[andyebs]

back to normal with training and diet now as kids gone back so thought keep up workout log
changed things around a little so when say warmup 1 its 12 reps comfterble and warmup 2 is 12 reps struggle to get out and working set is aming for 6 reps but more to fail

mon
chest/biceps

rotator cuff warm up 3x20reps in past when said rear delt warm up this is what i have ment

chest
warmup 1=wu1 warmup 2=wu2 working set=wk
decline barbell press wu1-12 wu2-12 wk- 6
incline smith press wu2-12 wk-6
flat dumbell fly wu2-12 wk- 8 underestimated myself
cable crossover wu2-15

biceps
concertration curl wu1-12 wu2-12 wk-6
barbell curl wu2-12 wk-6
machine preacher curl wu2-15

sort of baised on dorian yates blood and guts workout

[andyebs]

tues
back/traps

back
wide grip lat pulldown wu1-12reps wu2-12reps wk-6reps
close grip tbar row wu2-12reps wk-6reps
one are dumbell row wu2-12reps wk-7reps
deadlift wu2-12reps wk-6reps

traps
wide grip upper row wu1-12reps wu2-12reps wk-6reps
tbar shrugs wu2-12reps wk-6reps

done

[andyebs]

weds
delts/triceps

rotator cuff 3x15

delts
dumbell shoulder press wu1-12reps wu2-12reps wk-5reps
side dumbell raise wu2-12reps wk-6reps
cable front raise wu2-12reps wk-6reps
rear delt wu2-12reps wk-6reps

triceps
cable rope pushdown wu1-12reps wu2-12reps wk-6reps
laying extension with ez bar wu2-12 wk-6reps
dumbell overhead press wu2-12reps wk-5reps

done