My workouts have been 3 days a week. Monday is back day, 3x6 pullups, 10,8,6 one arm dumbell rows, 10,8,6 deadlifts, lately I have thrown in some cable rows at the end, 10,8,6. Also I hit abbs at the end, roman situps with a 10 pound exersice ball and knee raises. I usually super set these with 8 reps on the Roman chair situps and 15 reps on knee raises.
Tuesday is chest day. Flat bench, 10,8,6, incline dubell press 10,8,6, then weighted dips, 3x8 then 1 set to failure with body weight only.
I try to do light cardio on wensday and thursday and then Friday I work shoulders, triceps, and biceps.
Overhead dumbell presses, 10,8,6, lateral riaises 3x8, front raises 2x8, rear laterals 3x8.
Close grip bench 10,8,6, Dumbell tricep extentions 10,8,6,
Seated dumbel curles 10,8,6, preacher curls 10,8,6.
I finish off with abbs, same as Monday.
I take extremely short rest in between exercises ussually no more than 1 minute, sometimes none at all.
Nutrition is hard for me.
I eat well for 8 to twelve weeks at a time and then fall off the wagon for a month or so pretty consistently.
When I am eating well I shoot for 2,500 to 3,000 calories a day, the ussual stuff. Lots of grilled chicken, salmon, brown rice, whole grain bread , green beans, black beans. one or two glasess of 1% milk a day, tons of water and 1 whey protein shake a day.
To this point I have not used supplements because I am pretty paranoid about what I put in my body.