Here is my current split...
Chest (heavy), tri-ceps (pump) and rear delts (mixed).
Quads (heavy), hamstrings (pump) and calves (mixed).
Back (heavy), chest (pump), biceps (heavy).
Shoulders (heavy) tri-ceps (heavy) and quads (pump).
Hamstrings (heavy), calves (mixed), back width (heavy) and bi-ceps (pump).
That is the norm but been taking a deload recently so heavy days are a bit different. I don't have set days and just go whenever I want following that split but I am trying to lower my frequency slightly to 4 days most weeks. It will never be less than 4 days in the gym per week for me.
Gear is 500mg test (down from 875mg) and now 40mg npp per day but I will move that up over time. Not sure how high I will go but perhaps 100mg ed with 500mg test. In 1 month I will add 40mg tbol and up that to probably 60mg. I won't be running that for long as I just gave my mate 40 tabs cos I am too nice :banghead:
Pre workout is 10iu humalog and usually 10mg MK-677 as well. Plus my 5ml synthetine twice daily.
Diet is always good. Mainly steak/shrimp and rice. If I have bad days ever it's actually the same food just less of it and maybe no veg (aids digestion, healthy etc) with my steak and rice meals. Sometimes (very often) I get lazy and just eat steak and rice with no peppers or greens etc. I am also having at least one synthepure shake per day usually with kale, oats, apples, kiwi, frozen berries and water. The same for one oats meal with chopped banana and chocolate whey mixed in. Occasionally I have an egg meal as well usually with seeded bread. Almost forgot 1-2 cottage cheese meals per day as well (always with pineapple or mandarins etc).
I basically eat the same stuff daily but the difference is how many steak and rice meals I eat. If I have a treat (not that common) it's a chinese and something like steamed chicken with cashew nuts and boiled rice so not bad at all. My other treats are cashew butter, dark chocolate and mini babybel but not in high amounts. I haven't bought cashew butter in a while as it's impossible to eat that in small amounts plus they rip me off over here for it