Thanks for the kind words buddy!
My work outs are high volume...
2 - 2.5 hours a day, 5 days a week, monday through friday.
I do a combination of both high reps (25-30) and low reps (4-6), I don't utilize too many different exercises per body part and instead do a select few but many sets 6-8 per exercise. I definitely use way more machines than I do free weights, probably a bad thing but I don't really care, I keep it fun. I haven't squatted for over 2 years and probably never will again aside from the fact that I don't like squats (call me a pussy, I don't really care) I developed a swelling on the back of my neck as a result from years of heavy squatting by holding the bar pretty high up and not on my traps, I know many squatters develop a squat bump, but it was definitely getting out of control and was giving me a lot of neck pain, So I stopped and it improved (though its not totally gone).... I do deadlifts from time to time, can't really say its an integral part of my work outs (though it used to be for many years) but now i'm just lazy - thats really my only excuse. I pretty much have stopped any exercise I don't enjoy and found an alternative for it, I know some will say thats bad, but honestly, I'm not gonna do this whole bodybuilding thing if its not fun.... I hardly ever do abs - they just sort of appear when I diet down, I really should probably start but I just find a hard time fitting them in, maybe weekends could be good. A lot of what I say may not be EXACTLY "the best bodybuilding way" but whatever, its always worked for me and given me good results as long as I stayed consistent!
My work outs look like this:
Monday: Legs / Calves
Leg Extensions (7-8 sets... including warm ups)
Leg Presses (7-8 sets)
Leg Curls (6 sets)
Outer thigh machine (Abductor?) If I'm in a good mood... 3-4 sets
Calves (If I'm not too tired) 6 sets)
Tuesday: Chest
Hammer Strength Incline Press (With the weight stack... 7-8 sets... including warm ups)
Seated Free Motion cable crossovers (7 sets)
Smith Machine flat Bench Press or Hammer Strength Press (with the free weights.... 7 sets)
Pec-Dec (6 sets)
Wednesday: Back / Traps
Wide Grip pull downs or wide grip chin ups (7 sets including warm ups)
Close grip or wide grip seated cable rows (6-7 sets)
Straight arm cable pulldowns (6 sets)
Hammer Strength shrugs (5-6 sets)
Thursday: Shoulders
Hammer Strength Military Presses (With the weight stack.... 7-8 sets... including warm ups)
Seated Machine Side Laterals (6-7 sets)
Rear Delts (reverse on the pec dec) or Dumbell side laterals (6 sets)
Hammer Strength Military presses (With the free weights....Every now and then... 5 sets)
Friday: Arms / Calves
Seated Iso-Machine curls (7-8 sets... including warm ups)
Seated dumbell curls or cable curls with the cambered bar (7 sets)
Machine preacher curls (7 sets)
Tricep cable push downs (8 sets... including warm ups)
Overhead tricep extensions (on the designated machine or with the cables.... 7 sets)
Calves (6 sets)
Saturday & Sunday: Off
Gotta go hit up some back tonight! Gonna get ready while my George Foreman is fired up
