Thanks, Contrl, that means a lot, coming from you.
My typical training is 4 days a week. Mon-Chest/Tris (yeah, I'm old fashioned) Tues-Legs, Wed-Back, Friday-Deads/Biceps. I do six sets of calves every time I workout now, too, because they are pathetic.
Most days I am in the gym for just under 1.5 hours, just over for legs. Monday- 6 sets of bench, different grips / 6 sets of dumbbell press, different inclines / 6 sets pec deck, different grips / and a whole lot of different triceps exercises.
Tues- 6 sets squats, 3 sets hack squat or leg press, 3 sets of leg extensions, 3 sets of ham curls, lots of calf work (should and will add more ham work, I know).
Wed- whole assload of different lat work, pullups all grips, pulldowns, rows, rack pulls, cable work of all kinds.
Fri- 6 sets of deads as heavy as I can go for about 6-8 reps (usually between 350-375) then a lot of different biceps work, as I am trying to bring them up.
Just strained the living shit out of my back doing light deads with shitty form like an asshole and put myself out of lifting anything heavier than a protein shake for about 10 days. I'm recovered now but very very careful and I'm not doing full deads just yet. Substituting rack pulls instead (yeah I know that's a different exercise).
Will up the training to 6 days a week, adding a day for abs and conditioning work and splitting up bodyparts more and adding more sets of variation exercises. Will probably extend the workout to close to 2 hours unless I find that my peri-workout recovery is great and I am able to do more in less time.
I eat around 4500 cals a day, but stopped counting a long time ago after I got my diet and what works pretty well figured out. Plan on starting again for a couple weeks into the cycle to get a better idea of where everything is going and to keep me more disciplined. Will bump up to 6000-6500 and see where she goes from there.
Probably should have broken this long-ass post up. Anybody get this far?