Ahhh a gym rat. I highly recommend the book Practical Programming which is of value to anyone from a professional athlete to us 60's-70's- 80's types. It is a no BS book - compound lifts for overall body strength as the basis for everything. Find it on amazon and read the reviews.

http://www.amazon.com/Practical-Programm...4471&sr=1-2

I am using a modified Texas Method program. The book actually convinced me to go back to doing back squats. You can find the author's website here - startingstrength.com. I am an ex-rugby player. My son is a scholarship college track thrower - javelin and shotput - and he uses material from the book. His training goals are different from mine - I just want to be able to get off the toilet without assistance when I'm 80 - in 16 years. If you are doing 1 - 2 hour gym workouts several times a week these programs are right in your wheelhouse. Do you use any online websites to track your workouts?