I am gong backwards. WHY?

Sounds like you've plateau'd.

You need to change up your reps,weights and routine as a whole.

 

What kind of rep scheme have you been using? What sort of split are you doing? It's hard to answer your question without more information. But as Jason said, it sounds like you've plateaued. One thing I've learned in the past few months is that sometimes in order to make forward progress, you need to take a couple of steps backwards.

 

Besides changing up the routine, change up which muscles your work on the respective days by only working those muscles one day a week.

For example:

Wednesday: Chest & Legs

Friday: Shoulders and Triceps (I noticed you didn't mention tri's in your routine, it would be a great idea to add them if not)

Saturday: Back and Biceps

Sunday: Cardio and abs

I tend to do some form of cardio everyday, even if it's just 5 minutes to get my heart-rate up. And maybe for the time being try working abs just once to twice a week, maybe Wednesday and Sunday. Also throw in leg lifts to your ab routine.

 

If anything change up the exercises. What exercises have you been doing for your muscles? You always want to change it up every two weeks. Aside from the exercises, you want to change the reps also. So for instance, lets say Monday you do chest. Typically you would do 8-10 reps of 3 sets, which is fine for a heavy day. But lfor the next week you would 15 reps with ligther weight which will help with endurance and strength. Then the week after that do 8-10 reps, but superset with another chest exercise and that will be one set. The whole point is to shock your muscle's so they wont plataue. Also try doing one muscle a day instead of two. The two muscle I would do together is bi and triceps.

 

Every two weeks?

That's far too often. More like every 6-8 weeks.

 

I ran into a little wall myself, after talking to another fchatter who recommended some new exercises the other day. This morning, I'm feeling sore like I did 8 weeks ago.

 

Here's a link to a personal trainer that has gotten incredible results with people of all ages and conditions via incredibly intense but limited exercise, and frequent but small meals. (You can eat anything -- just not a ton of it at any one sitting.)

http://www.progressive-exercise.com/

The [substantiated in my mind] premise is that exercise that doesn't lead to muscular collapse quickly eats away at muscles, their longterm ability to recuperate, and the relevant joints, accelerating deterioration/aging -- not preventing or reversing it.

The huge plus: his workouts run about 20 minutes, one workout a week. (Any Qs should be aimed at Ray. I neither have the relevant expertise nor the interest in debating the subject. Suffice it to say that, in my mind, exercise, like all fields of endeavor, has its unchallenged and unsubstantiated traditions.)

 

Nope. 6-8 weeks is way too long!

 

I'm glad to hear that you're feeling worth wild again and enjoying your workout.

There are tons of ideas on the bodybuilding excercise forum.

http://forum.bodybuilding.com/forumdisplay.php?f=9

For free weight shoulder excercises I do:

front raises
side/lateral raises
upright rows
bent over rows
military press standing/sitting (mix it up)

I don't necessarily do all of those each time. Sometimes I do.

I use machines mostly for my back, besides pullups.

The other day I did 25 minutes on the bike, plus tris and back and I was in the gym for almost an hour and a half. Normally I'm out within 1 hour.

 

Ahem...

http://forum.bodybuilding.com/showthread.php?t=6398381

 

If you aren't doing dead lifts and squats you really should look into adding them.

 

Thanks for the link. Never ran across it before.

I've read on bb.com numerous time and other sites, 4-8 weeks. That's why I've always done my routine as such.

I'll have to try that though.

Thanks.