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Steve's Journal http://exrx.net/forum/viewtopic.php?f=3&t=5629 
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Author:  slw0096 [ Thu Jun 02, 2016 8:09 am ] 
Post subject:  Re: Steve's Journal 
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. 
Author:  slw0096 [ Sun Jan 22, 2017 1:06 am ] 
Post subject:  Re: Steve's Journal 
Adjust routine to get out of the monotony... Day 1 Squat (531), Pullup (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), Pullups  superset Cable PushPull, 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. 
Author:  slw0096 [ Sat Mar 18, 2017 12:07 pm ] 
Post subject:  Re: Steve's Journal 
Day 1 Squat (531), Pullup (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), Pullups (neutral grip)  superset Farmer walks, Cable PushPull, push press  superset 4 sets each Ab, Back Extension  2 sets of 20 each Agile 11 
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