I strained my abdominals very badly from too many heavy squats and deads last Fall and had to take 6 months off, so to pepare for my first show this May I've been following a 5 days per week split based on Rambod's FST-7's. I tend to always overtrain, so I figured this would give everything plenty of recovery time since it is volume based and I wouldn't be dealing with too crazy of weights and risk re-injuring my core. Two weeks ago I got impatient with my progress and decided to start hitting everything twice per week like I've always done, and lo and behold yesterday aches and pains started springing up everywhere
. I've backed off to each muscle group once a week again starting today with my chest workout, listed below:Exercise Name (lbs x reps, sets)
Barbell Bench Press 135.0x12, 175.0x12, 205.0x12, 205.0x9, 205.0x6
Dumbbell Incline Bench Press 55.0x12, 80.0x8, 70.0x10, 70.0x9
Dumbbell Decline Fly 35.0x10 (started hurting my shoulder)
Machine Fly 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12, 65.0x12
This is copied from my jefit.com phone app so the formatting isn't perfect, but it's an awesome app for pacing and recording your workouts for those of you out there with a smartphone! I would have gone heavier but my left shoulder felt iffy. Hopefully it will be good to go by next weekend!