After approx 2 years of integrating some GB exercises into my routine I've made significant progress in both strength and physique. I presently plan to change my routine to a more formal routine, SSC, as described in BtGB, for hopefully more gains. I'll be exercising 3 days/week and will be doing the following, any comments would be welcome; thanks:
Monday
-Shoulder Warmup (have slight tear in RC)
-Frog Stand variation-1 min
-Weighted dips-5X5; 50lbs
-Back lever variation-1 min
-Weighted Pullups-5X5;65lbs
- L sit-1 min
-Hanging V-ups-5X5
-Front lever variation-1 min
-Leg press/calf raises-5X5
Wednesday
-Shoulder Warmup
-Frog Stand
-Muscle-up variation-5X5
-Back lever
-Front lever row-5X5
-L sit
-Body lever 5X5
-Arch/curl-ups-2sets each-10 reps/set
-Front lever
-Deck squats-3X10
Friday
-Shoulder Warmup
-Frog Stand
-HSPU variation-5X5
-Back lever
-TOPS pulls-5X5
-L sit
-Hanging leg levers-5X5
-W/S wipers-3X10
-Leg squat/calf rais-5X5