I've been sitting here for the past hour reading my progress, notes, comments, etc. and based on how i've progressed, currently feel, look and the direction I want to go. I'm changing my split to the 4 on/1 off. I'm going with
chest/tri's
back/bi's
legs and traps
shoulders
I'm starting to see signs of overtraining and impeding injury. I'm getting tendonitis in my elbow, I was stupid to try and climb a fucking 15'fire pole WITHOUT USING MY LEGS with some younger guys I know which strained my bicep, and my shoulder that I injured last year, is telling me to calm the fuck down or it's going to bring all my hard work back down on me. I feel like this split will give myself time to still hit each body part frequently enough to keep my gains and get things going but give me a TINY big more time in regards to recovery. I HAVE however decided to not count warmup sets into the total working set scheme and just focus on working sets. MY legs, that were once impossible to beat down, are now taking longer for soreness to disipate. My body is screaming at me, it's time for me to pay attention to it. With being on and continuing to be so for another 12 weeks, I don't feel I'll lose much strength and if anythign will progress further after taking care to prevent injury and allow for more recovery. Each body part will get 4 days off before being attacked again. If it doesn't catch up by then, fuck it. I'm not cutting out my frequency any further.
When it comes to training and my new thoughts. Here is the total set plan for each body part layed out for people following my log.
chest: 9 working sets for now..if I feel like I can get away with 12 I'll bump it up but for now, with my shoulder, I'll let it catch up before attacking it again. I plan to hit my chest from as many angles as I can just like every other body part.
back: There are no bounds for my back. I've got an awesome arsenal of exercises to hit it from every angle possible. I'm going to hit it with 12 sets with 3 sets of 4 different exercises each time I go at it. I plan to have 2 rowing exercises and to pull down exercises. My back plan has paid off thus far with monster weights and very nice detail for my body fat percentage. I loved BIG JOEL STUBBS thoughts and ideas on back training and agree with him after applying it.
legs: My back and my legs are my favorite body parts and it shows in my training. I plan on keeping on track with them as I always have and will continue pounding them into submission. They'll get 15 if not more total sets. They're a dense and large muscle group and this is what it has taken to get here. I'm sticking with the basics with them. Tom Platz's ideas I've taken to heart. Squats, Hacks, and SLDL's..period. There's no other exercises imho for my legs at this time.
bi's and tri's: too fucking tiny and get too much work to hit them like I have been. They're smaller than even my delts and I baby the shit out of my delts, why this hasn't dawned on me til now I don't know. They get 4 total sets each with 2 different exercises in my bag of tricks without using hte same exercise twice in a row. They're slow growers and now I think I've got'em peg'd but it's not the first time I've said this in my log either. Go figure.
traps and shoulders: Traps are blowing up on the current formula. I'm sticking with it. My delts however are still a little too small for my overall shape and not strong at all. They're not gaining strength anymore which tells me that they're getting humped too hard again. 6 total sets of work. 3 sets of uprights and 3 sets of seated military presses. They need to grow, compounds will do it. My rear delts look good in my pics I think and get enough work in my back to not really want to worry about them until they're overshadowed by another head.
not sure what else I can say at this moment...IT'S TIME TO PLAY THE GAME!