Quads

***hack machine squats***
light/volume

carriagex20
40x15
90x12
140x10
180x6


*****Leg press****
knees close/volume

180x15
250x12
320x10
390x8
460x1.5 (knee pain) discontinued.

Chest/triceps


***slight incline db press***
40x20
55x10
40x12
55x6
40x12


***slight incline db flyes***

15x15
20x15
30x12
40x6
20x12

***reverse french press***

25x21
45x15 (straight bar)
50x12
55x6+5negatives
45x10+1negative
25x15

****bench dips****

BWx15
25x9 (assisted)
50x6.5
BWx9

***french press***

BARx12
10x15
20x12
30x8+3negatives
10x20

nice burnout

Back/Biceps

***dumbell row***

40x15
55x12
65x10
75x8
95x6 (nice)


****barbell row***

95x20
165x10
185x8
95x20 (reverse grip, look further into
this)

****preacher attachment****

35x20, good burn
45x15
65x10
75x4
45x12

****barbell curls****

50x12 (loose form)
55x10
65x10
75x7+4 negatives(loose form)
45x15

****concentrations***
15x12
25x3+5negatives

traps/forearms/calves

superset1
***db raise traps shrugs***
55x20
55x20
55x20





superset1
***calves raise***
BWx20
50x20
75x22+
75x20

superset2

*wrist curl***
45x20
55x20 (no finger roll)
65x15 (no finger roll)
75x12
85x10



superset2
**reverse wrist curl**
30x15
30x15
30x20 (assisted)
30x15

drop to 20 (not 30 anymore, bad form)

Shoulders

***shoulder side lateral raise***
don't go all the way up,
don't use traps at the top


15x20
20x15
25x12
30x8
12.5x20

***rear delt raise(lying bench***
(raise paralelle to shoulders)

12.5x20
20x20
25x12
30x12
40x8
12.5x20

lower weight higher volume seems to
work shoulders more***

***dumbell press (volume)***

12.5x20
17.5x20
25x20
30x15
40x8
12.5x20

Hams/Calves

***leg curls***
35x12
45x10
65x10
90x6
45x15

***SLDL***

115x15
165x12
185x12
225x10
165x15

nice

**calve raise**

75x20x4

80 crunches

Hi Diezel,
On your leg day, you mentioned single leg extensions aren't very effective for you. Try this. Instead of full range of motion (I know, I know... goes against most training advice), try going from full extension to about 135 degrees, or about half way down. This will keep tension on your muscles and should really hammer your VMO, that big tear drop shaped muscle on your inside thigh just above the knee. Go back to full extension and pull your toes towards your face and SQUEEZE! If you don't feel it, you must have amazing VMO strength!
Also, on your calves, I found the same thing true, I was able to do up to 5 plates on a side on the smith for reps without as much fatigue as I thought it would do. Since the calf is partly a stabilizer, try doing calf raises with a free bar. Just make sure to elevate your forefoot about 1.5-2 inches or so. Or try single leg calves holding a dumbell, also raising your forefoot a bit. You should get a pretty good burn. )
Single leg exercises are very good for strength and size. You work much more of your stabilizer muscles as well. Think about how you can make your exercises into single leg ones. You will reduce the compression on your spine, vastly increase your stability work, and crush your legs at the same time! Go for it!
One other tidbit, I like to get to my heavy sets as soon as possible, like you have done, but once you get there, THEN this is where your working sets start! Food for thought anyway.
Good luck in your quest!

Thanks for the feedback!

my workouts are actually a little stale at this time as i'm between homes (home gym enthusiast) but we sign tomorrow and i plan on getting back into it.

thanks again for the tips

Sounds exciting Diezel,,, I hope that everything goes well at the signing and with the new home

8+ months living out of a suitcase.. i simply can't wait to get back into the morning workouts and tailoring that diet again..i lasted as long as i could, but past 2months have been bad.

chest/triceps
new house workout aka getting back into it
got my cage/smith machine back from
storage!

decline smith press

70x15
90x12
140x7
90x12


incline dumbell press

35x12
45x10
55x6

bench dips

BWx15
25x15
50x10
50x8
25x10

French press

30x15
40x12

tricep cable pushdown

70x15
90x12
110x8 (too much back/shoulder involvement

Legs

Squat

45x15
115x15
135x12
155x10
175x8

leg press

180x10
250x12
320x12


calve raise

BWx15
25x20
50x20
50x20

Back/biceps

smith rows

70x15
90x15
130x12
160x10
90x15

chin up palms facing

LBx10
LBx10
BWx4

dumbell row

40x10
55x10
65x10
75x8 slight cheat

concentration curls

20x8
25x7+4negatives

30mins Low intensity cardio, eliptical.

yesterday 30mins low intensity cardio