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.

## Steve's Journal

**Moderators:** Ironman, Jungledoc, parth, stuward, jethrof

### Re: Steve's Journal

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.

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.

### Re: Steve's Journal

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

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