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 Post subject: Re: Steve's Journal
PostPosted: Thu Jun 02, 2016 8:09 am 
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Apprentice
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Joined: Thu Jun 05, 2008 8:56 am
Posts: 182
Current Routine:

Monday
Zercher Squat (85) 2 sets of 15 to 20
Press 5/3/1
Lat Pulldowns 5/3/1 (in place of pull ups because current weight class for both the lifting and my actual weight)

Circus DB (2) 2 sets of 20 each shoulder
Face pulls (4) 2 sets of 20
Shrugs (135) 2 sets of 20

Tuesday
Deadlift 5/3/1
DB Press 4 sets of 20
DB Flies 4 sets of 20
Spider Flies 4 sets of 20
DB Rows 4 sets of 20

Thursday
Squat 5/3/1
Circus DB (20) 2 sets of 20 each shoulder
Face pulls (4) 2 sets of 20
shrugs (135) 2 sets of 20

Friday
Deadlift (135) 2 sets of 15 to 20
B Press 5/3/1
Penally 5/3/1

DB Press 4 sets of 20
DB Flies 4 sets of 20
Spider Flies 4 sets of 20
DB Rows 4 sets of 20

Farmer's walk (100) about 50 steps twice

I am obsessing on making sure I am balancing and probably a little bit obsessive on the whole having a push for each pull exercise. I've got a nice grove on Tuesday and Fridays. I'm not thrilled or convinced on my Monday's and Thursdays. Though Squats are taxing in of themselves, once I walk away I am left with a feeling I should do more (not in the sense of squat though). Tuesdays and Fridays I have a nice feel like i've done a lot tough not too terribly strenuous.


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 Post subject: Re: Steve's Journal
PostPosted: Sun Jan 22, 2017 1:06 am 
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Apprentice
Apprentice

Joined: Thu Jun 05, 2008 8:56 am
Posts: 182
Adjust routine to get out of the monotony...

Day 1
Squat (531), Pull-up (qty that feels good) - superset
OHP (531), SLDL (10 to 15 each set) - superset

Supine fly, supine row and fly - 4 sets of 15

Ab, Back Extension - set of 20 each, torso rotation - set of 20 each side

Day 2
Deadlift (531)
BPress (531), Pendlay Row (15 each set) - superset

Leg curl, leg extension, calf raises - 4 sets of 15

Ab, Back Extension - set of 20 each, torso rotation - set of 20 each side

Kroc Row - one all out set for each side

Day 3
Power Clean (6 x 3), Pull-ups - superset
Cable Push-Pull, Farmer Walks - superset 4 sets each
Push Press - 4 x 15, jump rope or jumping jacks

Ab, Back Extension - set of 20 each, torso rotation - set of 20 each side
trying to add swimming: weather and time have not permitted thus far.


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 Post subject: Re: Steve's Journal
PostPosted: Sat Mar 18, 2017 12:07 pm 
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Apprentice
Apprentice

Joined: Thu Jun 05, 2008 8:56 am
Posts: 182
Day 1
Squat (531), Pull-up (overhand, qty that feels good) - superset
OHP (531), SLDL (sets of 10) - superset

Chest Flies / DB Bench Press - 2 sets of 15 superset

Ab, Back Extension - 2 sets of 20 each

Agile 11

Day 2
Deadlift (531), Arnold Press sets of 10 - superset
BPress (531), Pendlay Row (10 each set) - superset

Leg curl, leg extension - 4 sets of 15, calf raises 2 sets of 20 - superset

Ab, Back Extension - 2 set of 20 each

Kroc Row - one all out set for each side

Agile 11

Day 3
Power Clean (6 x 3), Pull-ups (neutral grip) - superset

Farmer walks, Cable Push-Pull, push press - superset 4 sets each

Ab, Back Extension - 2 sets of 20 each

Agile 11


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