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Am I Overworking Myself?

post #1 of 14
6/25/08 at 10:28am
Thread Starter 
My exercise routine is as follows:

Monday:
Chest/Tris @ the gym
12 sets total of chest exercises (benching, etc)
9 sets total of tricep exercises
8 Reps per set

Tuesday:
HIIT (running)

Wednesday:
Back/Biceps (same idea as monday)

Thursday:
HIIT

Friday Off

Saturday:
Shoulders/Traps

Sunday:
HIIT


I also work 40 hours a week. The reason I'm asking is because I feel exhausted by Tuesday (yesterday I fell asleep at 8pm and didn't wake up until I had to get ready for work). I'm 20 years old btw (and not out of shape).
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post #2 of 14
6/25/08 at 11:18am
How much sleep are you getting and what do you eat? I would say no to the over working, especially at 20.
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post #3 of 14
6/25/08 at 11:35am
Quote:
Originally Posted by M1TSGUR1 View Post
My exercise routine is as follows:

Monday:
Chest/Tris @ the gym
12 sets total of chest exercises (benching, etc)
9 sets total of tricep exercises
8 Reps per set

Tuesday:
HIIT (running)

Wednesday:
Back/Biceps (same idea as monday)

Thursday:
HIIT

Friday Off

Saturday:
Shoulders/Traps

Sunday:
HIIT


I also work 40 hours a week. The reason I'm asking is because I feel exhausted by Tuesday (yesterday I fell asleep at 8pm and didn't wake up until I had to get ready for work). I'm 20 years old btw (and not out of shape).

Your workout regimen sounds good and no it doesn't sound like you are over-doing it. I would say to not get stuck in doing the same exercises repetitiously. Mix up the routine and especially do different types of exercises for each muscle group.
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post #4 of 14
6/25/08 at 12:59pm
i dont think you are overdoing it. feel your body, feel if you are overdoing it if your body tells you to rest you should. if your mind is concerned, well, just listen to your body over your mind.

also, take multivitamins. make sure you get enough nutrients as this workout regiment plus working 40+ hours can deplete your body of nutrients and stress and overload can in the long term cause some serious breakdown/issues in the future when you are in your 30s and older.
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post #5 of 14
6/25/08 at 1:27pm
your set numbers are in the appropriate range.

my suggestion is to combine chest and biceps together, and shoulders and triceps together. This is complementary, let alone the prospect of doing a proper bicep workout after back should be pretty daunting, same for triceps after chest.

Why are you not including leg work?
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post #6 of 14
6/25/08 at 3:26pm
Since exercise generally comes down to three variables (frequency, intensity, and volume) and you gave us frequency only (and maybe some half-assed information on volume) it's tough to say. You also didn't give us your goals (overwork yourself to death, be a better ballet dancer, impress the ladies, etc.)
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post #7 of 14
6/25/08 at 3:57pm
Quote:
Originally Posted by M1TSGUR1 View Post

12 sets total of chest exercises (benching, etc)
9 sets total of tricep exercises
8 Reps per set


(12X8)+(9X8)=168 reps where your triceps--a group of muscles about the size of an Italian sausage--are being directly worked.

lefty
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post #8 of 14
6/25/08 at 6:00pm
I know the HIIT running hits your legs really hard, but you might want to try and add some squats in there. I see way too many guys walking around my gym wearing tank tops to show off their upper body, but wearing baggy pants because they have skinny legs.
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post #9 of 14
6/26/08 at 10:46am
Quote:
Originally Posted by lefty View Post
(12X8)+(9X8)=168 reps where your triceps--a group of muscles about the size of an Italian sausage--are being directly worked.

lefty

thats exactly what i was getting at...no way in hell i could hit tris after chest.
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post #10 of 14
6/26/08 at 2:13pm
Like you, Im young, work a lot and workout out a lot (6 days a week like you). I am not overworking. Your body tells you when your tired, it says 'im tired' and you sleep or whatever.

Like why said who knows how hard you are working in your workouts, or what you do at your job. But if you are sleeping excessively at some instances your body is likely fatigued. My recommendation is turn one of the HIIT days into an easy running day (30-40 mins) and use the day for some recovery.
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post #11 of 14
9/7/09 at 1:52pm
Definitely not overworking yourself. At least shouldn't be, not with that schedule, not at 20. Nutrition might be the culprit here - make sure you are proteined up, eat fruit/veggies, take vitamins, fish oil, maybe some greens, etc.
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post #12 of 14
9/8/09 at 8:29am
9 sets of tricep iso seems a bit ott. how much do you actually bench of 8 reps? in terms of overtraining for exhaustion, i don't think you are. also train legs on shoulder/traps... lol.
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post #13 of 14
9/8/09 at 12:12pm
Come on, Aileen.
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post #14 of 14
9/8/09 at 4:01pm
God is punishing you for not squatting and deadlifting.
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