Sup hulk, it's good to see you back to posting.
My condolences about your mom's passing. As you said, she is at peace and is no longer suffering. I took solace in that when my grandfather died, and I hope that this works for you also.
Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
www.dictionary.com (for all your spell-checking needs)
My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
My journal- http://www.wannabebigforums.com/showthread.php?t=77712
Viking Warlord- "You can't motorboat a personality".
Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."
So, I've made some further tweaks here and there...
Looks like a lot of volume, but only the first two compound moves get multiple sets.
Exercise 1: 2-3 warmup sets, 2 sets 4-6 reps
Exercise 2: 1 warmup set, 1-2 sets 8-10 reps
Exercise 3: 1 set 15-20 reps
Exercise 4: 1 set 12 reps (drop set)
4 day schedule
Day 1: Hams, Lower Back, Traps
Stiff Leg Deadlift
Hyperextension or Good Morning (depending on lower back's mood)
Sitting Leg Curl
Narrow Grip Cable Upright Row
Barbell Shrug Behind Back
Day 2: Delts, Lats, Tris
Wide Grip Upright Row
Dumbbell Cuban Press
Cable or Dumbbell Lateral Raise
Medium Parallel Grip Pullup
Assisted Wide Grip Pullup
Wide Grip Rear Pulldown
Decline 2 DB Extension
Hammer or Bench Dip
Overhead Cable Pushout (upper arms braced on bench)
Day 3: Quads, Calves
Narrow Stance Squat
Leg Extension or Ski squat (depending on knees)
Sitting Calf Raise
Standng Calf Raise
Donkey Calf raise
Day 4: Midback, Pecs, Biceps
BB Bent Row (with occasional rack pull thrown in on strong days)
Cable Row to Neck
Machine Rear Delt Fly
Smith Incline Bench
Dumbbell High Incline Bench
Hammer Wide Grip Bench
Incline Dumbbell Fly
Gironda BB Curl
Incline DB Curl
Woo-hoo! Three months without a post! I should've known I wouldn't be able to keep up with this thing...
Well, anyway, I dropped some bodyfat because I was annoyed at feeling so sluggish around 230, and I'm just not into eating so much when it's frickin' 95 degrees and humid outside. I drink a shake, go outside, and just start gagging, you know what I mean?
So, anyway, still plugging here. I guess I've maintained most of what I had, but I have some fair cuts here and there.
Not much else to report, but wanted to check in with the other meatheads. :-)