My Current Routine

This is a page to share my current workout. I'll try to update it as I change my routine. If you have any questions, comments or suggestions feel free to leave them!

The What:

Series 1

Pullups - Body Weight + 45 lbs x 9 (I've been really pushing to get these higher but for some reason my back is the slowest to progress)
Squats - Body Weight + 235 x 11 (Progress is better now that I'm working less. It's getting hard to find enough weights to push it hard)
Single Leg Glute Bridge - 100 x 6 (I just upped the weight on these. They are kind of sloppy so I may have to bring it down a knotch)


Rest for 2 min. Repeat once

Series 2

Weighted Pushups - Body Weight + 165 x 9 (body weight in the pushup position is equal to 120 lbs. )
Negative Hamsting Falls - Body Weight x 6 (Last time I was able to pull back up 2 times. Trying to get these to turn from an eccentric to a concentric movement)
Calf Raises - Body Weight + 165 x 20 (This weight is too low but it's hard to find a way to increase this)

Rest for 2 min. Repeat once

Series 3

Negative Curl - 100 x 6 (These give the worst DOMS the next day.)
Hanging Ab Curl - unknown (My last workout I was too tired and couldn't do any)
Tricep Bodyweight Skull Crusher - body weight x 6 (http://www.youtube.com/watch?v=8gLciY3onQQ  something like this)

Finished

The When:


I'm down to a 4 or 5 day rest cycle. Since my work is really physically demanding with long hours, not to mention my sleep is seriously lacking, I have really been struggling to get the rest I need to recuperate after a workout. With only about 7 hours of sleep a day and 10-11 hour workdays and half day Saturdays I am at serious risk of over training.  Work is changing though and I'm hoping to get to a 9 hour work day without Saturdays. Keeping those kinds of hours I will probably be able to bring my rest cycle down to 3 days. Still much higher than I'd like but with work requiring so much energy it's tough to do any better.

The Why:

With this routine I can hit a lot of muscle in a short time. Series 1 and 2 are completely comprised of compound movements. Series 3 is in retaliation of a shrinkage in my arms! AHHH.  This allows me optimal growth when I'm under a lot of duress with work.

The biggest changes I need to make, given that I can get some more free time, are to change more of the exercises, get more sleep, take fewer days off and get back on my bike!