I've been on the site for quite some time now. And I've done some product logs. But I've never had just a regular training log up on AM. So, time to get one started and keep it going.
Right now my training scheme is pretty unique. My wife started a new job about 35 miles away from our apartment and about 20 miles away from my office. Our 5 month old's daycare is close to her work b/c she's breast fed and momma goes to see her over lunch. My wife just started this job and they've been down a person for a while. So the backlog of work is pretty big and my wife has been putting in a lot of OT. As such, papa picks up baby after work and brings her home.
Having about an hour and a half of commute time everyday plus the rigors of taking care of an infant, making dinner, and helping keep the chores around the house done doesn't leave much time for training.
All is not lost though. I have reduced my workout schedule to a max of 30 minutes. I do one exercise per muscle group. I work up to my 5 rep max with sub failure sets. Then I do two drop sets at 75% and 50% of that 5 rep max weight. I'm focusing on bringing up my chest and back. So they get two hits a week. I rotate between 4 exercises for each muscle group.
Here's my split:
W: BACK/CHEST (high rep)
Here's the exercises:
Chest: Incline Bench, Flat Bench, Dips, reverse Grip Bench
Back: Weighted Pull-ups, Barbell Rows, Tbar Rows, Rack Pulls
Hams: Romanian Deads, Glute Ham Raises, Lying Leg Curls, Seated Leg Curls
Quads: Leg Press, Squats, Front Squats, Hack Squats
Calves: Calf Raises, Seated Calf Raises, Donkey Calf Raises, Standing Calf Raises
Shoulders: Barbell Upright Rows, Barbell Presses, Facepulls, Rear Smith Shrugs
Biceps: Dumbbell Curls, Barbell Curls, Hammer Curls, Preacher Curls
Triceps: Overhead Extensions, Decline Extensions, Pressdowns, Machine Dips
Nothing too fancy, but hopefully effective. Regardless, it's all I have time for right now. So, I'm going to make it work!