Bored_pc_guy's total body rehab starts now

[bored_pc_guy]

Hey,
I am overdue to get myself back to where I am not self-conscious about the way I look... I am finally able to use my body without fear of destroying it again (2 lower back surgeries to remove herniated disk matter and it actually WORKED)... Granted I am in proper proportions for an average person, but it's time to be anything but average....
I have only been at this for about 7 weeks, so I still have a ton of noob gains to make. a TON. At 25 years of age, I am probably hard-pressed to expect any earth-shattering gains but I'll do what I can, ya know?

Here is a rough idea of my body type:
height: 6'0"
weight: 175 (was 168 7 weeks ago and I dropped a hole in my belt too)
bicep: roughly 15.5" flexed (probably less, I need a cloth measuring tape)
Everything else I would need a better way to measure... Right now my BF% is around 13-14% as I bulk up, I figure when I am over 180 or even more and I feel stronger than I am now, I will drop the build and start the burning process to get cut.



My usual week is like this:

day 1 - Legs (quads, hams, hips)
day 2 - Biceps / calves ( to mix it up)
day 3 - Triceps / Chest
day 4 -Back / Traps
day 5 - Rest
day 6 - Shoulders
day 7 - Rest

I set aside an entire workout for my shoulders because I feel like they are my weak point. I definitely don't overdo it either, 35-45 minutes with decent rests.

Given my job (restaurant worker) and my BMR, I need to eat a TON of calories to gain. Fitday helped me figure out that on a non workday and with 45 minutes in the gym I am up to 3700 calories burned. I got that covered (I am a chronic snacker and never stop eating, usually healthy).

Here are my weaknesses:

Ankle inflexibility: I have always had ridiculously tight ankles, doctors never found out what was wrong with me. Stretching everyday has given me the ability to get them out over my toes (yeah, it's that bad). Squatting is nearly out of the question but being able to squat my bodyweight is a goal.

Lower back: This thing is the ultimate downer... I herniated L4/5 disk and bulged the L3/4 at the same time working 2 years ago. After PT and 2 surgeries, I fear deadlifts but know that my back is strong. I just have to work VERY slow, almost laughably so, but any progress I make on my back is going to make me very proud. My goal after however long it takes is a 275 pound deadlift, and I will hopefully pass that one day. No rush.

Holy Novel.
Let me know if anything I am doing is pointless or stupid, in time all the critical components of anyone's routine will be added. My goal here is to prevent injury and put on a few pounds of muscle, then shed off all the fat later.