For the past ~6 months (I can dig out logs and get more exact dates if anyone cares to know) I have been doing
Pushing muscles - Chest, triceps, shoulders
Pulling Muscles - Upper back, biceps, forearms
For the first ~4 months of this I would do a warm-up set or two and do 3 to 4 working sets in the 6 to 8 rep range on compound movements and 8 to 10 on isolation. I then moved into 8 to 10 on compound and 10 to 12 on isolation because I was starting to plateau a bit and my muscular endurance was getting pretty crappy.
As far as exercise selection I have a bank that I pick and choose from, usually doing 2 compound movements for a muscle group and 1 or 2 isolation movements if I feel up to it on the day.
Sample pulling workout would be.
Weighted pull-up (Vary the grip every session)
Pull down (Grip different than that used for pullups)
Seated Cable Row
Chest Supported Row
DB Incline Curl
DB Flat Bench
Delt Triad (Supersets of side raises/front raises/shoulder press)
Underhanded Tricep Extensions
Heavy Cable Crunch
Cable Torso Twist
Gorilla Ups (Like a hanging knee raise but without the use of straps and with the incorporation of half a pullup into each rep)
For legs I am somewhat limited because I don’t do well with compressive loading because of a back injury I had roughly two years ago, but I’m open to suggestion.
As far as diet goes I’m not as strict as I should or could be, but I do pretty well and I’m not all that concerned with pretty abs to be honest so I eat big regularly.
I’ve been making intermittent progress with this in terms of strength, there seem to be periods about 2 weeks long that all my compound lifts just go up like air. I’ve seen some size increase in my lats and upper chest as well, not much in the legs but that’s understandable given the circumstances. What do you all think of this, what could I be doing better?
Constructive criticism is very welcome but please don’t be an ass about it… there’s no need.