I train on a 3 day split currently:
Back, rear delts, biceps
Chest, delts, triceps, calves
Legs
I generally go 3 on 1 off, but will do 2 on 1 off to 5 on 1 off depending on my work schedule and days off from work.
I'm at an advantage with work in that I usually work Mon, Tues, Fridays every other week, a half day Wed during this weeks. That's how I am able to get a daily nap of 2-3 hours in. This is a big advantage to my training. Occasionally, and pretty much always right now do to time of year, I work extra days during my weeks off. That's when I often have to train 2 on 1 off. Days I do work are usually 12 hour+ days, so I tend not to train on those days. I don't mind occasionally training till 1 or 2 am, but not consistently.
I'm toward the end of 11 days off with the Thanksgiving holiday, so I have 3 days left on a 5 on 1 off 5 on stretch. Whatever my on/off schedule is, I stick to the above training split for bodyparts.
Warm up on upper body days is rubber band work with rotators, light dumbell shoulder stuff and arm stuff. Then warm up sets for first exercise.
Today was chest, delts, triceps, and calves. I'll only list working sets. I do a lot of warm up sets, at 54 I can't just grip it 'n RIP it anymore.
CHEST
Hammer incline press 5x10x3-4 plates per side, drop set 3.5, 3, 2.5, 2 plates per side 10-15 reps each. (3.5 denotes 3 plates plus a 25 # plate
Hammer press 4x10x3-4 plates, drop set same as above
Dumbe incline flys 3x10x80
I train calves in between chest sets. I'll talk about my calf training separately.
DELTS
Hammer shoulder press 3x10x3 plates per side
Cable lateral raises 3x0x90
Dumbell front raise 3x10x50
This is done as a triset. Hammer, cable laterals, dumbell fronts, repeat.
TRICEPS
Dip machine 4x25x315 (245 lb stack, I hang two 35s on the stack)
Skull crushers 4x12x100,110,120,120 (curl bar used)
Pushdowns 4x12x110,130, 150, last set drop set 150, 130, 110, 90
This is also done as a tri set.
All of my training stays pretty much the same for a long time with respect to exercises, order of doing them, etc. I push to progress on weight, sets, reps to keep progressive overload. Little increases are big progress at this point. I focus on working the muscle, not the weight.
That's today's training, I won't include diet as I have 2-3 more meals to go today. Calf training will be covered later.
Great post Bricks, I can identify with alot of what you mentioned. You're getting this trainwreck motivated! Off and on and and alot in between has been my regimen for 30 years. I'll be 50 in February and would love a fresh start.
Excellent write up man. Thanks for sharing.
Unscheduled day off today. Sometimes need day of rest. Listen to your body. Just chillin with my minions, Jaba and Yoda.
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