I admit it. I fell off the wagon for a while.
Now I've got to "catch up" to my workout performance for nearly a month ago. I am planning to dedicate four days per week to workout schedule.
I also admit I made a slight modification to the program once more. Instead of single-leg deadlifts for the last exercise of the lower body workouts (refer here to see the original program), I have replace it with single leg calf raises. My rationale behind this is that single leg RDL's (also in the program) work my posterior chain much better, and there is no direct calf work in the program. I also started using a very sturdy chair for single leg partial squats because I can gain a greater ROM (range of motion) than using the step stair in my back yard.... my rep numbers in that exercise reflect that change.
Without further ado, here is the workout for today:
A1: Bulgarian split-squat @ 333
A2. Hip-thigh extension @ 333
B1. Partial co-contraction lunge @ 333
B2. Step-up @ 201
C1. Single leg partial squat @ 333
C2. Single leg RDL @ 333
D1. Single leg squat ("pistol squat") @ 303
D2. Calf raises @ 333