Day 1 Saturday:  Incline Press (either bar or dumbell) this week barbell:  barx15, 135×10, 225×10, 275×4, 225×5, 225×5.  Flat bench: 135×10, 225×10, 225×6, 225×6, 225×5.  Dips (or decline bench) 7, 6,6,4.  Front shoulder raises:  45dbs x7, 45×7, 45×7, 45×7.  Dumbell flyes: 60sx10, 60×10, 60×10, 60×10.  Overhead Raisew/dumbell in a circular fashion(Bertyl Fox showed me these) 15s x7, x7, x7 ,x7.  Fly on rings 1, 2.

Then Baldy sent me the e-mail about upping my reps that night so:

Day 2 Sunday:  Barbell Curls:  44×15, 88×10, 88×10, 88×11.  Wrist rolls(10lb plate on long rope I stand on top of a giant road grader tire to lengthen the movement) 4×1. One arm Concentration curls w/dumbell bent over:  40×12, 45×12, 50×10, 50×10.  Wrist rolls w/bar: 88×10, 88×10, 88×10, 88×10.  Hammer curls w/dumbell:  50×6, 35×10, 35×11, 35×10.  Thor’s hammer:  5lbs, 10,12,11,9.  Zotman curls:  47×11, 47×10, 47x 11, 47x 10.  ab crunches:  15, 20, 20, 20.  Russian twists:  22,20,20,20.  Leg raises: 10,10,10,10.  Standing abs on lat pulldown:  80×25, 90×25, 100×20, 100×20. Sled:  front back side drags for prehab w135#.

Day3 Monday:  Deads:  88×10, 176×10, 198×10, 286×10.  Leg curls standing:  70×12, 70×12, 70×12, 70×12.  SLDL:  88×10, 88×10, 88×10, 88×10.  Glute ham raises w/bodyweight 4×10.  reverse hypers:  225×10, 225×10,225×10,225×10.  Sled pullthroughs with 90#

Day4 Tuesday:  Chins & pullups:  6,5,5,5.  Bent over rows"  154×10, 165×10, 176×10, 187×10.  One arm rows:  70×10, 90×10, 100×10, 110×10.  rear delts, 70×10, 70×10, 70×10, 70×10.  Lying side dumbell raise:  15×10, 20×10, 25×10, 25×10.  Pulldowns with rotating bar:  150×10, 170×10, 180×10, 180×10.  close grip pulldowns:  180×10, 180×10, 180×10, 180×10.  Pullovers w/dumbell:  90×10, 90×10.  Shrugs:  225×10 for 4 sets.  Sled x4 plates around entire shopping plaza - about 1/2 mile.

Day 5 Wednesday:  Overhead press:  barx10, 88×10, 132×10, 143×10, 154×10.  close grips: barx10, 135×10, 185×10, 185×10, 185×7.  arnold db pressess:  60×7, 50×10, 50×10, 50×10.  one arm extentions:  30×10, 30×10, 30×10, 30×10.  side laterals:  50×10 for 4 sets.  Skull crushers:  109×10 for 4 sets.  Kicks 40×10 for 4 sets.  Sled - upper body stuff.

Day6 Thursday:  I pulled a muscle in my back the night before doing the inversion boots so I could hardly walk - so instead of squatting i did the following:  box squats no weight 4×20, seated calves 90 x12, 12,10,10.  Standing calves 255 x12, 12, 10, 10.  Sled - 300# ten sets of the entire alley - hurt like a mother walking forward on way to end of alley, turned backwards and walked back with little pain.  Normally I would have squatted about 240×10 for 4 sets, lunges off bench w/bodyweight 4×10, reaer hacks 176×10 for 4 sets, sissy squats 4×10, front squats 132×10 for 4 sets, sled 380# for reps; then the same calf stuff as above.  My gym does not have a smith machine, a leg press, to name a few - it is a powerlifting gym.

i have been doing 30 minutes on an elliptical first thing in the am before eating everyday except leg days.  I’m hoping to get pics taken this weekend to send.  

thanks again for taking the time to help me out!  let me know what you think.

Day1 - Chest/Front delts - Inclines, flats, declines, front raises, flyes, overhead raises in circular fashion, flyes on rings, sled for upper body

Day 2 - Bi/forearm/abs - Curls barbell, wrist rolls, dumbell concentration curls, wrist curls, hammers, reverse grip curls, Thor’s hammer, zotman curls, ab crunchs, standing abs, Russian Twists, leg raises, sled for legs

Day 3 - Hamstrings/Deads - Deads, standing leg curl, SLDL, GHR, reverse Hypers, sled - pull throughs

Day 4 - Back/rear delt, traps - chins and pullups, bent over rows, one arm rows, rear delts, lying side raises, pulldowns with rotating bar, close grip pulldowns, pullovers, shrugs, sled legs

Day 5 - Triceps/overhead presses - Overhead press, close grips, dumbell press, one arm extentions, side laterals, skull crushers, pushdowns, kicks, sled legs

Day6 - legs/quads - Squats, lunges, zane hacks, sissy squats, front squats, sled heavy for legs

30 minutes of cardio every morning except leg days 

bike 5 minutes to warmup

band stretching

Incline Barbell -  bar x10, 135 x10, 225 x10, 265 x5, 285 x5, 305 x5, 315 x5

Flat dumbell press - 110 x8, 120 x6, 120 x6, 120 x6

dumbell flyes - 50 x25, 50 x25

decline dumbells - 120×8, 120×8, 120×8, 120×8

close grips w/bar - 135×10, 225×6, 245×6, 265×6, 285×6

skull crushers - 109×10, 119×6, 129×6, 139×6, 149×6

pushdowns - 160×6, 170×6, 180×6, 190×6

Barbell curls - warmup with 50s, 176×6, 187×6, 198×6, 220×5

bent over one arm concentration dumbell curls - 80×6, 90×6, 90×6, 100×6

wrist roll ups - 4×50

hammer curls w/dumbells - 90×6, 100×6, 110×6, 120×5

wrist curls - 4×135 for 10

pullovers w/dumbell - 120 x10×2

sled - upper body drag/lower body drag

Warmed up shoulders with bands

side laterals with 70 lb dumbells 4×7

overhead press 245×10, 295×8, 315×6, 335×5

rear delts 4×8 with 90lb dbs

front raise 4×7 with 45lb dbs

chins 6

pullups 6

pulldowns 4×7 with 280

close grip pulldowns 4×6 with 280

bent over row 4×6 with 220

one arm row 4×6 with 140lb db

deadlifts 308×3, 330×3, 352×3, 396×3

shrugs 315×10, 405×10, 405×10, 405×7

sled - drag 220 meters upright, 100 meters of pull throughs, 100 meters of front arm, 100 meter of backs

hyperextentions 1×20 with 225