Just for kicks, I'll use my Strength and Conditioning skills and put something together for you. I won't write you a program, we all body build differently as far as exercise choices (plus the weights of machines are definitely not universally correlated), but based on your log numbers, I can crunch those out and give you at least a very accurate gauge of volume & intensity that would be "optimal" for which ever response you want to elicit, based on your own workout routine.
However, I would suggest a one body part per session routine, at least for legs, chest and back days. I may suggest how to clump the exercises that you're already doing together (on these one body part per session gigs), but I won't suggest any exercises that's not already logged.
Edit:
I just followed your chest workout and made the tweaks, HOWEVER, in order for me to crunch out the necessary equations, I require a 1RM, which I am able to obtain through the numbers you provided, HOWEVER, HOWEVER, with the exception of your opening exercise, all the subsequent exercises will not be accurate 1RM estimators, because you were not fresh when you performed those lifts. That said, this will still be a good gauge, as long as you open with the same exercise as recorded in your log.
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However, I would suggest a one body part per session routine, at least for legs, chest and back days. I may suggest how to clump the exercises that you're already doing together (on these one body part per session gigs), but I won't suggest any exercises that's not already logged.
Edit:
I just followed your chest workout and made the tweaks, HOWEVER, in order for me to crunch out the necessary equations, I require a 1RM, which I am able to obtain through the numbers you provided, HOWEVER, HOWEVER, with the exception of your opening exercise, all the subsequent exercises will not be accurate 1RM estimators, because you were not fresh when you performed those lifts. That said, this will still be a good gauge, as long as you open with the same exercise as recorded in your log.
CHECK ATTACHMENT
Attachments
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