Well that didn't work.....

I tried the first day of the planned workouts. It was way to much volume.

This is the new plan not counting warm ups.

Workout A: Back, Biceps and Forearms

Cable Pull Downs 2sets 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets 4 to 6 reps
Bent Over Rows 2 sets 4 to 6 reps
Alternate Dumbbell Curls 2 sets 4 to 6 reps
Straight Bar Curls 2 sets 4 to 6 reps
Barbell Wrist Curls 1 set 8 to 10 reps
Dumbbell Wrist Curls 1 set 8 to 10 reps

Workout B: Chest, Shoulders and Triceps

Flat Barbell Bench Press 3 sets 4 to 6 reps
Incline Dumbbell Press 2 sets 4 to 6 reps
DB Flies 1 set 4 to 6 reps (I'll do these until I can do dips again)
Straight Bar Military Press (In front) 2 sets 4 to 6 reps
Dumbbell Side Laterals 2 sets 6 to 8 reps
Barbell Shrugs 1 set 4 to 6 reps
Lying Tricep Press 2 sets 4 to 6reps
Tricep Cable Press Downs 2 sets 4 to 6 reps

Workout C: Legs, Calves and Abs

Squats 3 sets 4 to 6 reps
Front Squats 2 sets 4 to 6 reps (I'll do these instead of leg press)
Stiff Leg Dead Lift 2 sets 6 reps
Standing Calf Raise 2 sets 6 to 8 reps
Single leg Calf Raises 1 set 6 to 8 reps (I'll do these instead of 45 degree leg press, cause I don't have one)
Weighted Cable Crunches 2 sets 10 to 12 reps
Incline Crunches (weighted) 2 sets 8 to 10 reps

I did the B workout and it wasn't too bad, realized I'll have to make some little tweaks. This is what I posted in my journal.

OK lets call this Thursday's workout, because that's the day I started it.

Workout B Chest, Shoulders and Triceps
Flat Bench Press W/U 95x12, 95x10, 95x6 135x3 185x1 W/S 185x6 205x6x6 My bench press has always been weak Next Time do 215 for all 3 work sets

Incline DB Bench Press 60x6 70x6 NT 70's for both sets

DB Flies 50x6 NT use 60s

DB overhead Press (not enuff room for the military press in basement) 70x4 60x5 NT use 60s for both sets

DB Side Lateral Raises 30x8x8 NT use 35's

Shrugs (did them last night)

Lying Tricep Presses 110x5 NT do BTN presses (it sux trying to get set up on this exercise by yourself, the girls aren't here to hand off to me)

Tricep Cable Pushdowns 90x6x6 Stay with this for a while, no point straining anything just yet.

Not a bad workout

I plugged my numbers in fitday and I didn't eat near enough carbs or calories today. But I'm not going to eat anymore, cause I don't feel like it.