Incorporating a lifting day into my week...

[Sven]

I used to lift, but then about 2 months ago, I started practicing kung fu (mainly endurance stuff, stances, pushups, and such) and working at a farm 5 days a week at the same time, so naturally I took a break from lifting.
Now I feel like I've adapted (not getting sore anymore) to this, and want to get back into lifting. Since I'm working Monday through Friday and practicing kung fu Tuesday and Thursday, I figured I'd lift on Saturday. My main goal is to keep my strength up through lifting, as I'm getting plenty of endurance and cardio from kung fu and work.

I'm currently 6'3" and 205lbs (to let you know the approximate intensity of the pullups)...

How does this sound for a Saturday full body lifting session with strength in mind?

1. Total of 30 pullups with varying grips in least possible number of sets
2. Bench presses, 5 sets of 5
3. Deadlifts with shrug, 5 sets of 5
4. Side-/front raises (alternating sets), 4 sets of 6
5. Leg extensions, 3 sets of 10
6. 50 1-legged calf presses on each leg
7. Wrist curls, 3 sets of 8

[cheesedog]

When lifting for strength gains, don't waste any time on isolation exercises, unless you have a specific injury or physical problem that needs to be addressed. You would get better results from something like this:

1A. Deadlift, 3-5 x 5, alternate with
1B. Overhead Press, 3-5 x 5.

2A. Full Squat, 3-5 x 5, alternate with
2B. Pullups, either total of 30 or 3 sets of weighted pullups.

3A. Bench Press, 3-5 x 5, alternate with
3B. Bent Row, 3-5 x 5

Rest around 1-2 minutes between each set of each pair and 1-2 minutes between pairs. The reason for the alternating sets is mostly just better time management, it'll cut down on workout time considerably.

After the important exercises you can throw in some heavy ab work and any work on specific weaknesses. (Like calves or grip work.)

Feel free to ask questions if you need to.

[juggledex]

Good catch, cheesedog. Sven, do that! BTW, I'm around the same size as you

[Sven]

alright, sounds like i'll go with what cheesedog suggested.
thanks for the advice!

[cheesedog]

No problem! Keep us posted on your progress.