I've never used a legit workout program to follow before. I usually get to lift 2-3 days a week because my schedule is very fluid (own my own construction company) so I've always tried to a do a full body routine when I get to the gym so I don't miss a whole group for the week if I only get in once or twice. I'm very experienced with strength training so I don't need a beginner/starting strength program. I really think I'm missing out on a lot of potential by not following something more regimented. My diet is crap, I don't take enough protein through the day so I'm definitely going to work on this also. I've also had several injuries along the way, right distal tendon tear in 2019, left distal tendon tear in 2020, and a partial pec tear in 2021 which I never got repaired or an MRI. I've been on TRT since Apr 21 and it's definitely helped, but I've also hit my bench PRs and been fairly strong before going on TRT.
Currently at 245 bodyweight, would like to be at 220. I have an IG account with some of my lifts if that helps, wouldn't mind getting form critiques also.
My current week looks loosely like this:
Mon - Squats, flat bench, then bicep, shoulders, tricep, back, leg accessory work
Wed - Deadlift, inc. bench, then bicep, shoulders, tricep, back, leg accessory work with slightly different workouts from Monday
Fri - Good Mornings/RDL's, other chest workout, then bicep, shoulders, tricep, back, leg accessory work with slightly different workouts from Wednesday
Goals:
maintain current strength levels or get a bit stronger, wouldn't mind hitting a 1700 total for the year though...
Get more aesthetic (starting a low carb / IF diet soon as I know the 80/20 rule)
Current PR's:
Squat - 605
Deadlift - 635
Bench - 425
Looking forward to your recommendations, thank!