I missed logging my workouts so here it goes again.
At the moment Im training mostly for size and am avoiding heavy singles etc, I also have intentionally decreased the weight in some movements and by doing this have noticed an improvement.
My current split is
chest+shoulders (occasionally split this up)
Back+ traps
Arms
Legs
Nothing groundbreaking at all, but this is working well
On my leg days Im not squatting atm because i hurt my knee last week so leaving them alone until I get knee wraps
As far as diet goes, yes Im still trying to lose fat but I havent been very fast with it. Woke up this morning finally able to see about 4 abs faintly without flexing so its coming along although im taking it very slow, havent dropped my calories below 2600 and am bumping up to 2800-3000 soon.
today was off so heres yesterdays leg workout
Lying leg curls, 15,12,10,8 - 5 second negative, explosive concentric
Leg press
1ppsx100
2ppsx100
3ppsx100
4ppsx50
5ppsx40
6ppsx30
7ppsx20
8ppsx10
*I do take small breaks between some of the 100 rep sets obviously but i dont lockout the legs or rack it until im done all reps
lying leg curl - 15,12,10,10
Leg extension - stackx3x10, then 250x20
standing calf raises, 1x20 - 5 second negative 12 second pause at the bottom @150