Coming up on a vacation soon gives me time to reconsider how I'll structure my workouts upon returning. Now I do home KB workouts T/TH and hit the gym Sat for barbell.

Here's my current routine:

T: KB - double 24kg (Time approx 50min-1hr)

• 5 min warmup - halos, goblet squats, shoulder bridges
• 16 Rounds ABC - Armor Building Complex (2 cleans, 1 press, 3 squats)
• Farmer's Walk 4 x 90sec
• Weighted Pushups on handles 24kg KB in a backpack 3 x 9 superset with KB curl 3 x 10

TH: KB - single 16kg for snatch & double 24kg other exercises (Time approx 50min-1hr)

• Circuit of 4 exercises ladder up from 1 - 9: snatch, front squat, OHP, row
  • Total of 45 reps per exercise (I only do 41 reps for OHP - ladder 1, 2, 3, 4, 5, 6, 7, 7, 6)

Sat: Barbell (Time approx 70 min)

• High bar squat 100kg 3 x 9
• Bench 80kg 3 x 8 superset Lat pulldown 50kg 3 x 10
• Upright row (I don't know the weight of the EZbar but add 25 kg to it) 3 x 10 superset Dips 10, 8, 7
• standing EZbar curls (bar 22.5kg) 3 x 8 superset Cable pushdown 35kg 3 x 10

Well, that's my routine each week. I feel great for my age (late 40s) and enjoy the process a lot. Each workout is like a reward.

I'm thinking of adding a day (Mondays) at the gym. Here's what I'm thinking:

• RDL
• Incline bench - either Smith machine or DBs
• Calf raise
• DB Lat pullover
• Something forearm
• DB Lateral raise

I was thinking this would be a lighter / less intense workout. Currently Saturdays blow me away, T / TH are hard but not egregious.

Any feedback, suggestions, thoughts much appreciated.