Monday, Wednesday, Friday (mornings before work, with my wife) - Finally, able to get in and make this happen! Feels good.
Set I. (All sets; 1 minute per exercise, as little rest in between as possible)
1. Bench Press
2. Clean, Jerk, & Press
3. Squats
4. Hammer Curls
5. Military Press
6. Pull ups
7. Tricep Pushdowns
8. Box Jumps w/Medicine Ball Throw (until failure)
9. Hanging leg raises
Break 1 = 5 minutes - walking around indoor track and drinking water.
Set II.
1. Ladder Pushups or Medicine Ball Pushups
2. Kettle Bell Cleans
3. Bodyweight Lunges
4. Straight Bar Curls
5. Lateral Raise
6. Pull downs or Seated Rows
7. Dips
8. Ab Wheel
9. Sled Push with Weight
Break II (same as I)
Set III.
1. Incline Bench Press or Dumbbell Press
2. Burnout cleans
3. Step ups with weighted pack or partner on back
4. Cable Curls
5. Shrugs
6. Bent Single Arm Rows (bow pull)
7. Close Grip Bench Press or Skull Crushers
8. Medicine Ball Sit Ups
9. Rope Work or "The Tire" (until failure = Burnout!)
Cool Down with 5 minutes of Yoga or Walking.
Everyday After Work (Except for Weekends - Weekends are reserved for fishing, shed hunting, and just plain old down time with my wife!)
Running = 15 minutes on the road or three mile cross country course, OR Bike ride for an hour (loop around home), or hike the hill behind the school or my house with weighted pack. My lab LOVES this part and is great motivation.
Diet: Cutting my calories to 2000 per day, heavy on elk, ducks, pheasants, and fish, veggies, and fruits, with a moderate intake of carbs (my wife loves to bake!) Low-Fat/Non-Fat Chocolate milk after workout. Tons of Water! NO Processed Food.
Supplements: Wilderness Athlete - Multi Vitamin, Hydrate & Recover w/ Energy & Focus (Superman/Blaze), Green Infusion, and Glucosamine & Chondroitin. Every Morning.