My workout program lately has been as follows, all based on 5 sets of 5 reps (More reps if possible but then the weight goes up) Semi-typical 5x5 heavy program.
Day 1 Legs - 5 sets of squats, I often go a couple extra sets to really punish the legs and my range of motion is FULL, like ass to floor. I have been limited with my ability to do leg exercises as I have two ankle injuries I have been nursing)
Day 2 Shoulders - 5 sets of DB shoulder press (I will alternate this with overhead press, usually on a smith machine - please don't throw rocks at me for using smith machine), followed by 5 sets of shoulder flys.
Day 3 Upper Back - 5 sets of BB bent over rows, usually follow up with some cable rows, wide grip chin ups, and/or T-bar row. * I seem to have real issues isolating the muscles in my upper back
Day 4 Chest - 5 sets of pushing the world down, I alternate DB and BB chest press both flat and incline... usually throw on a set of cable fly's and thats about it, always get good chest pump and based on my proportions I could probably afford to skip a few chest days hahaha.
Day 5 Lower Back - It's a straight up deadlift party, go until I either almost puke or black out. I DL x2 my body weight right now, w/ straps though and I keep my legs straight as a MOFO, she's all in the back.
Day 6 Tri's and Abs, I basically get down on decline and alternate about 10 sets of skull crushers along with sit ups in-between... just hog the decline bench for 30 minutes. Followed by weighted oblique dips and some cable pull downs/extensions to finish off the tri's.
Day 7 Useless bicep and whatever else day, curls are gay but whatever, hit the forearms too, though they get a lot of use form the NWS threads anyway.
Day 8 (Magical weekday) Usually and off day, can't get back to legs yet as Back is still all fucked up, unable to squat manly weight.
So obviously I have holes in my game, critique away, I know I should probably get some shruggies in there, cardio is off the map, though I plan to start running for ten minutes again as a warm up, gave myself till the end of the month before I start using my ankles as they were intended.
I know there is a million ways to workout but for me this has really been working in terms of actually getting a good pump going... Current mission is gaining though if I continue to eat like a fairy that won't happen... will cut in spring before beach season with a touch cardio and slightly leaner diet.
I eat the following:
Quick mass and ON gold standard whey 50/50
Kre Alkalyn EFX (2 pills per day)
Occasionally I also eat solid food.
I only juuuust started the creatine, and wasn't able to workout before November as I was recovering from head injury (Has a lot to do with the ankle injuries hahaha)
Anyway, you're all a bunch of Chads so whatever advice I get will promptly be ignored, spring will roll around and I will still weigh 160, at which time I will get on a cycle and be more motivated than ever thanks to my pathetic physique.