DISCLAIMER: I am not a medical professional. I also do not (and would never) train anyone over the Internet! Please always consult a doctor before beginning an exercise regimen, honor your body & injuries, and work out with a trainer to make sure you are using proper form!
UPDATE 12.15.2011:
I am currently being coached by Jay Ashman. (I HIGHLY recommend that anyone who wants to gain serious strength contact him). Some of my workouts will be included in posts.
Generally speaking, I work at a very high percentage of my one-rep max, lift three times per week, and am training for the big three lifts: the deadlift, bench press, and squat. I intend to compete in a powerlifting meet during the spring, between mid-April 2012 and mid-May 2012.
---Bodybuilding split: utilized until September, 2011---
This is my current training schedule. Off days are sometimes switched around due to school and work schedules (and sudden blizzards), and cardio sessions are sometimes skipped. :)
The links will take you to videos and descriptions of each exercise -- I know not everyone calls the same exercises the same things :)
Between each set I rest for 45 seconds (more for squats and deadlifts...up to 90 seconds for those). I *occasionally* employ techniques such as drop sets, reverse pyramids and pyramids but mostly I stick with heavy straight sets. I lift til I "hit the wall" and don't give up until after I've tried to push through "the wall."
Questions? E-mail me at squatlikealadyATgmailDOTcom!
Day 1: Chest and Hamstrings
Lying leg curls, 3 sets x 6-8 reps
Standing leg curls, 3 sets x 6-8 reps
Stiff-legged deadlifts, 3 sets x 6-8 reps
Dumbbell bench press, 3 sets x 6-8 reps
Dumbbell incline press, 3 sets x 6-8 reps
Dumbbell pec flyes, 3 sets x 6-8 reps
Day 2: Biceps & Triceps
Dumbbell bicep curls, 4 sets x 6-8 reps
Dumbbell hammer curls, 2 sets x 6-8 reps
Preacher curls, 2 sets x 6-8 reps
Skull Crushers, 4 sets x 6-8 reps
Standing Tricep Extensions, 2 sets x 6-8 reps
Tricep Kickbacks, 2 sets x 6-8 reps
After lifting, 25 minutes HIIT
Day 3: Quads & Calves
Hack squat calf pulses, 4 sets x 6-8 reps
Standing calf raises, 3 sets x 6-8 reps
Hack squats, 3 sets x 6-8 reps
Barbell back squats, 3 sets x 6-8 reps
Leg press, 3 sets x 6-8 reps
Leg extensions, 3 sets x 6-8 reps
Day 4: Shoulders
Dumbbell shoulder press, 3 sets x 6-8 reps
Dumbbell front raise, 3 sets x 6-8 reps
Reverse dumbbell flyes, 3 sets x 6-8 reps
Bent over dumbbell row, 3 sets x 6-8 reps
After lifting, 25 minutes HIIT
Day 5: Back
Assisted wide grip pull-ups, 3 sets x 6-7 reps
Close-grip lat pulldowns, 3 sets x 6-8 reps
Low pulley row, 3 sets x 6-8 reps
Barbell row, 3 sets x 6-8 reps
Day 6: Off
Day 7: Off
