The Current Routine

At nearly three months in, here's what my daily training schedule looks like.

Day 1

• Squats; 6 working sets
• Leg Press; 3 sets
• Stiff Legged Deadlift; 4 sets
• Calf Work

Day 2

• Pullups; 5 sets
• Lat Pulldowns; 4 sets
• One Arm Dumbbell Row; 3 sets
• Body Rows (on suspension trainer); 4 sets
• Reverse Fat Bar Curls; 2 sets
• Fat Bar Curls; 2 sets
• Rotator Cuff Work, on bands & suspension trainer (Facepulls, T, Y, I, etc)
• Light Cardio (if time allows)

Day 3

• Superset; Suspended Flies (on suspension trainer), Incline Dumbbell Bench; 4 sets
• Weighted Dips; 4 sets
• Overhead Dumbbell Press (standing); 4 sets
• Superset; Dumbbell Side Raise, Suspended Triceps Overhead Extensions (on suspension trainer); 3 sets
• Cardio

Day 4;

• Cardio

On day 5, I start all over again, hitting each workout every fourth day. There are no scheduled off days, as life and other obligations tend to generate enough interruptions as it is. 

Pullup Progress

My numbers on all lifts have been creeping up ever so slowly, but my pullup numbers are something that I pay close attention to, since I believe that they are a real indicator of progress and overall strength. My 5 sets of reps today went like this;

6 - 5 - 5 - 5 - 5

After the pullups, I'm doing 4 sets of lat pulldowns, then continuing on with the rest of my "Pull Day" workout.