These days I am doing the following (x 2):
50/50 shovel
30/30 butter churn
20/20 bell hammer
20/20 noisy neighbors
15/15 hoist sack
10/10 lever flips
I am still using iTunes and a playlist instead of a timer. I usually have between three or five songs on a "shovelglove" playlist. I stop when the playlist is finished.
I'm in my mid thirties. I usually work out with the following schedule:
two days on, one day off, one day on, one day off (repeat)
That usually keeps me from over training my body. I don't stop for the weekend, I just keep using that pattern over and over again. Sometimes I do:
two days on, one day off, one day on, two days off
... if I'm feeling old and crabby.
I haven't done the SG for nine months straight. I have taken a week off here and there for "old guy" syndrome. So if I feel any sign of a "bad sore", I stop; and rest for a few days. Also sometimes I'm just lazy with no structural rationale behind it.
So the result have been pretty good. I used to climb, and I am tall and skinny already. My body adjusts well to the work out. The back of my arms are no longer jiggly. I like that. Something is adding some density to my chest. Not tons, hardly visible. But it is there.
Other than climbing (which isn't really a workout but hey, whatever), this is the longest I have sustained any sort of "workout-like" activity since university.
Unless long bouts with my laptop count as "workout-like".
Good luck.
