what do you guys think?

Ok, I’ve been reading these forums and I’ve seen a lot about over training, and how it could just end up being a waste of time. Below is my lifting schedule, I would appreciate it if you all would give your opinions on if I’m over training or not. It’s a 6 day split A/B work out routine. I hit my entire body twice in one week.
 
Mon/Thurs:
Dumb bell bench- 5x7-10 w/100lb dumb bells
Incline supinating fly’s- 3x10 w/60lb dumb bells
Flat Bench fly’s- 3x10 w/ 45lb dumb bells (more for stretching)
Single arm seated fly’s- 3x20 w/150lbs on machine.
Burnout wide grip decline bench- 3x100 w/ 60lbs
 
Single arm reverse grip tricep push down- 3x10 w/45lbs on machine
Reverse grip push down- 3x10 w/85lbs on machine (machine maxed out)
Close grip bench press (superset)- 3x10 w/120lbs
Reverse grip bench press (superset)- 3x10w/ 120lbs
Close grip push ups- 3x10-15
 
Tues/Fri:
Side to side pull ups- 3x 7-10
Wide grip pull ups- 3x7-10
Bent row- 3x8-10 w/175lbs
Reverse incline bench dumb bell row- 3x10 w/75lb dumb bells
t-bar row- 3x8-10 w/145lbs
 
Incline bench curls- 3x20 w/55-60lb dumb bells
Hammer curls- 3x20 w/60lbs dumb bells
Zottoman curls- 3x10 w/45lb dumb bells
Strait bar curls- 5x8-10 w/ 135lbs
Behind head curls on lat pull down machine- 3x10 w/ 100lbs on machine.
 
Wed/Fri:
Rotating dumb bell military press- 3x10 w/ 60lb dumb bells
Reverse dumb bell fly’s- 3x10 w/35lb dumb bells
Single arm dumb bell military press- 3x30 w/ 60lb dumb bells
Trap swirls- 3x20 (10 forward/10backward) w/ 45lb dumb bells
Shrugs- 5x10 w/ 100lb dumb bells
 
Leg press machine- 5x10 w/360lbs
Seated calf extentions- 3x10 w/145lbs
 
Am I over training with all of this twice a week?
 
Because of work and the commute to get there and home, I usually get only 6 hours of sleep a night during the week. I eat a LOT. I have another thread here with my diet laid out, so I think I’m set with my eating. But do you think I’m over training?

GTS-first off you are not doing enough legs.   For example I see 5 triceps exercises and only 1 for quads (leg presses).   I don't see any hamstring at all and only 1 for calf?   You want to be symetrical.   I would say trim down your overall exercises to 3 for large body parts and 2 for smaller.   You can mix and match them differently each time you hit each body part but my initial view would be that you are doing to many different exercises for a novice.   See some of the threads for getting started.   Once you are move experienced you can try doing more.    But at the very least.....DO SOME SQUATS!

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

Yea cut out alot of those iso type exercises and focus more on heavy compound lifts like OH presses, bench, squats, deads, etc

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

yeah, i have to try to stay away from the free weight squat and dead lift exercises. My chiropractor said that i have "weak erector muscles", which was his explanation as to why whenever i squatted 3x10 with 225lbs i slipped/pinched a disk in my spine.

are there any other good exercises that could work my legs the same as squats and dead lifts?

First i would ask if you chiropractor would find it acceptable to train erector muscles?

But.....if you can't try and be creative for instance one of those gym bikes that can apply pressure to the pedals(i believe these exist). Ride one at a slow speed with the pressure up all the way maybe throw in some ankle weights. Don't ride fast or to push your cardiovas system.

   They told me the same thing 25 years ago. Don't do squats, you have a hyrniated disk. Last month I did 250lbs x 3. PR since i was 22 years old. Going for 300 this year. I did build my back muscles for the last year to support this.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

gtsfanatic



are there any other good exercises that could work my legs the same as squats and dead lifts?

GTS-my point was that you weren't working legs nearly enough on my initial reply.   I would try leg presses, lunges, leg extensions for quads.   Hamstrings-leg curls &, standing leg curls....not sure if you can go light on Stiff Leg Dead Lifts and slowly work your way up.   As Wetdawg pointed out, you have to rehap yourself and go slowly.    Perhaps some good mornings will also help your erectors.....good luck man.

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

Way too many unnecessary movement variations, you're doing more work to a muscle with splits than with full body routines, so the frequency will differ...I wouldn't train chest again 3 days later.

As far as your routine goes, I would focus more on the compounds, as stated by another member.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

We can't determine whether you are over training or not just from your training routine.

You should feel it yourself. For example, if you are not seeing gains, continuously exhausted can't really sleep well, and sometimes your temper is out of control, you might want to cut back a bit on training.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

I actually have noticed that my aggrivation level has been increasing lately. It's never gone anywhere near the point where i would lose control or anything like that, but thing's have been annoying me more lately. But, i also do have some crap going on in my personal life that isn't really helping anything either. So, i don't know if it's from the training or not.

Look up starting strength, completely ditch this routine. Eat alot and follow the routine, come back in 6 months you'll be 25 lb. heavier.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."