Ok the lazies, if a word, have taken hold of me... Yeah it's been 6-7wks since I opened to door, hell looked at a wieght

for that matter, at my gym. This time I wanna do it right(with all the help I can get). . In fact my diet has been

in the gutter, very pathetic! I've never planned, what ever was convenient or easy worked. I'm working on a new workout

routine but want to have a diet plan in place. Routine got it! Diet plan lets just say, freakin' greek to me.

Can anyone suggest where I can find 'Healthy diet planning for dummies'?  Thx

Ok after a long 4-5wk lay off from posting anything on my "new" routine.. Here ya go!! ohh the actual first week found the circular file,(like a bone head) I ripped it out and threw it away.

To give fair warning this will be rather long winded and confusing... Why because every monday I rotated the lift I started with between flat bench and Incline. 

Also the gym(if you want to call it that) is 24hr and for safety reasons do not have bars only 2 smith machines. One is zero weight(0wt),

and the other normal(reg), I rekon( a little Ga. humor). I used which ever was open.. Leg press I "graduated" on my third week from nautilus(girls machine no offense ladies a guy thing)

to the plate for weight or sled type ....... That said here we go:                                                                                                                         Weeks                                                                                                                                                                                                                                                                                                                                                                                                    

Monday-                                                                                                     2nd                                                          3rd                                                          4th

Bench DB 35x10,55x10,65x10,75x4-3-3..                    2nd lift-65x10,70x10 ,75x5,75x4                    1st- 65x10,75x8,75x4                            2nd-70x10,75x5,75x4

Incline- DB 40x10,45x10,45x10                                      1st lift-40x10,45x10,55x10,60x6                   2nd-40x10,45x10,50x9                          1st-50x10,55x10,60x7

Military- DB 35x10,40x10,40x10                                                 35x10,40x10,45x7                                        35x10,40x10,45x5                                  40x10,45x6,45x6

Front DB raise- 15x10,20x10,25x10                                          15x10,20x10,25x10                                     15x10,20x10,25x10                                20x10,25x10,30x6    

thumbdown Incline Rear Delt Flies- 15x10,20x10,25x6        15x10,20x10, 25x6                                      15x10,20x10,25x8                                  20x10,25x10,30x1                                                                                                                                                             

Close grip bench(think 0wt smith) - 10x10, 15x10, 20x10 - 0wt:20x10,30x10,4010                        0wt: 20x10,40x8,40x10                  reg smith-20x10,25x8,30x4                                              

Over head tri ext - 25x10, 30x10, 35x5                                        25x10,30x10,35x7                                        25x10,30x10,35x7                             30x10,35x9,40x3,40x2

Cable machine press downs - 25x10, 27x10, 30x5             20x10,25x10,27x10,30x5                              25x10,27x9,30x6                                  25x10,27x10,x30x8

Tuesday- had surgery on left leg 4/24. leg ext, ham curls, leg press all performed single leg at a time

Squat smith machine-0wt:30x10, 40x10, 50x10           

Leg Ext nautilus machine - 20x10, 25x10, 25x10

Leg press nautilus machine -80x10,90x10,120x10

Lying Hamstring curls(surg. leg) -10x10,10x10,10x10

Tuesday routine change starting 2nd week:

Leg ext                                                                                          20x10,25x10,30x6                                         20x10,25x10,35x10                            35x10,45x10,50x10

seated ham curls:                                                                     20x10,25x10,30x10                                        35x10,45x10,55x10                           35x10,50x10,65x9

squat:                                                                                  0wt: barx10,20x10,35x8          fg which smith ft sqaut30x10,50x10,70x10          0wt: 20x10,50x10,70x10 

leg press:                                                                      nautilus: 120x10,140x10,160x10                reg mach: emptyx10,5x10,10x10                20x10,30x10,40x10                                                                                                                                                                                                                                     

Thursday-

Bench - DB 35x10, 55x10, 65x10, 75x4-3-3

Incline - DB 40x10, 45x10, 45x10

Military - DB 35x10, 40x10, 40x10

Front Press Smith mach -10x10,15x10,20x10 

Bent over rows - DB 45x10, 50x10, 55x10

Seated curl - DB 35x10,40x10,45x10

Cable mach curls facing away -35x10,40x10,45x10

Preacher bench spider curls- DB 20x10,25x10,30x10  

Changed Thursday 2nd week into program(confused as hell yet????)

Smith bent over rows:                                              15x10,35x10,40x10,45x10                0wt:20x10,50,10,60x6                                  reg:30x10,40x10,50x8

DB bent over row:                                                         50x10,60x10,65x10                            55x10,65x10,70x8                                             55x10,65x10,75x8

nautilus high or lat pull downs single arm             95x10,110x10,125x10                        110x10,125x10,140x7                                  110x10,125x10,140x10 

standing DB curls                                                        35x10,45x9,45x8                                      35x10,40x10,45x6                                        35x10,40x10,45x3,45x4 

cable curls facing away from mach                          20x10,25x10,32.5x6                           20x10,25x10,32.5x9                                        25x10,30x10,35x5 

preacher spider curls(love these!!!!)                         20x10,25x10,30x4                                20x10,25x10,30x8                                          20x10,25x10,30x6                                  

Friday -

Squat smith machine-0wt:30x10, 40x10, 50x10           

Leg Ext nautilus machine - 20x10, 25x10, 25x10

Leg press nautilus machine -80x10,90x10,120x10

Lying Hamstring curls(surg. leg) -10x10,10x10,10x10

Changed Friday routine 2nd week into program:

leg ext: single leg                                                                 20x10,25x10,30x10                              25x10,35x10,45x10                                     35x10,50x10,65x10

seated ham curls: single leg                                            20x10,35x10,50x3                                   35x10,50x10,65x6                                       35x10,50x10,65x3?

squats:                                                                       front: barx10,20x10,50x10                        reg: barx10,20x10,50x10               reg: 50x10,70x10,90x10,140x6(feeling it)

leg press single leg                                       nautilus: 130x10,140x10,160x10                            reg:10x10,20,10,30                                          wussed out  

single leg calf raise                                       nautilus:160x10,180x10,200x10         reg leg press: 30x10,50x10,90x10                     reg: 90x10,110x10,140x10 

added for grip the 4th wk.  plate pinch: 35lbs x 30sec, 45lbs x 30sec, 45lbs x 10sec

Lot of stuff here.... Thinking I might restructure it a little after this next week. Less lifts per day, more intense aka: heavier weights with less reps using compound movements. My food for thought this week........

After a year or so off I've found my way back into the gym, for a few weeks now. I'm looking for a new routine to settle into for a while. Oh and yes it sucks but I can't do deadlifts. Every other lift Absolutely No worries I MacGyver. Reason I have no right arm(amputee). BUT don't let that fool or scare you! A little food for thought really suggestions from you more experienced lifters. I Want Gains and I Want'em Now!! ever heard Thx Wes!!

Currently doing-

Monday-

Bench  20x15 warm up &stretching  then DB 35x10, 55x10, 65x10, 75x4-3-3

Incline- DB 40x10, 45x10, 45x10(failure) this last set if feeling it I might up wieght 5lbs

Military- DB 35x10, 40x10, 40x10(failure)

Front Press- smith machine  10x10, 15x10, 20x10 not sure wieght of bar but 10 = 2-5lb plates, 15 = 2-5lb, & 2-2.5lb plates, etc

Incline Rear Delt Flies- DB thumbs down-  20x10, 25x10, 25x10 last set if feeling it I up wieght 5lbs

Close grip bench on smith - 10x10, 15x10, 20x10 not sure wieght of bar as ex. above

Over head ext - 25x10, 30x10, 35x10

Cable machine press downs - 25x10, 27x10, 30x10

Tuesday- had surgery on leg 2months ago so wieghts are very light

Squat smith machine-  20x10 warm up and stretch then 30x10, 40x10, 50x10

Leg Ext machine - 20x10, 25x10, 25x10 leg that had surgery on only. If knees a prob I do these on cable mach. with ancle attachment.

Leg press nautilus machine (again surg. leg) - 80x10, 90x10, 120x10

Lying Hamstring curls(surg. leg) - 10x10, 10x10 10x10

Thursday-

Bench - DB 20x15 warm up & Stretching  35x10, 55x10, 65x10, 75x4-3-3

Incline - DB 40x10, 45x10, 45x10-failure same as above

Military - DB 35x10, 40x10, 40x10-failure

Front Press Smith mach - 10x10, 15x10, 20x10 same as above

Bent over bench supported rows - DB 45x10, 50x10, 55x10-failure

Seated curl - DB 35x10, 40x10, 45x10-failure   (seat reg bench seat)

Cable mach curls facing away - 35x10, 40x10, 45x10

Preacher bench - DB 20x10, 25x10, 30x10  

Friday - same as Tuesday