Thanks Cord, greatly appreciated. Lifting is my true love as well and still sore after the last workout; excellent. Thanks again.

Well this new lifting is going very good. Have done for A1, B2, A3, B4, A5, B6 and A1 again. Have changed some exercises up that I find more beneficial plus still need to fine tune many aspects but otherwise very happy with how things are going.

I'm working harder then I have in a long time; that is a positive. Still feel I can put more into the workouts when I look back at what I've done but when I'm doing it; not so much.

One of my lifts is the Deadlift and my goal prior to my ACL surgery in December of 2006 was to get over 400 lbs and I see that as easily possible. Always been a little fearful of re-injuring however my legs are stronger then I thought and did 3 warm-up lifts prior to my Rest-Pause lift which I was doing 370 with; though only for a couple of lifts ... but not bad since I hadn't done them for a while. And not that it means anything but was able to do 400 lbs for my Rest-Pause of 8+3+2 on the peck-deck but that is a machine so don't put much into that as my bench is no where near that; but it does do something for the ego.

Will keep plugging away. Feels nice to feel my body ache like this again. Now if I can get my eating in order that will help take me to the next level. Plus I got to get this cardio going to lose those unwanted pounds. If I can get all of this in order I foresee fantastic results.

Good going Dereck Just remember the mantra: 'keep it regular, keep it injury free'. The poundage will come all on its own if you do this.

I have tweaked things around a bit, juat because I didnt feel I was getting the cardio or variety that I need (i have always been more of an instinctive trainer, than a log book guy)

Here are my current workouts, in no particular order.

1.
Run (track or treadmill) 2k
Dumbell snatch 4x8 (each set is 8 each side= 16 rep total)
Hypers 4x8-10
Plank (various) 4-6 x to loss of posture

2.
2k Run
Dip/Chin superset x4
Squat 4x8-10
Tricep Pushdown 4x8-10

3.
3k run
Shoulder press 4x8-10
Pulldown behind neck 4x8-10
Bicep Curl 4x8-10

4.
2 minute circuit:
Bear crawl 20m
squat thrust x10
Hanging knee raises (held static in top of chin-up position) x10
20m bear crawl.

8 x circuit, 1 min rest between.

5.
5 x 4 min rounds on heavy bag. Switch between southpaw and orthodox at the 2 min point. high workrate, 3-6 strike kick/punch combos.

Mix and match them over a 4-6 day training week.

Good mixture of weight lifting and very practical and challenging exercises. I wish I had the drive to do stuff like this. I'd need to do the buddy system to keep up with it let alone start it. Good for you Cord.

impressive Cord!

You would need a buddy to keep you doing my routine, and I would need a buddy to help me pick up a grounded 400lb bar these days, so I guess we are even

Well if I had to pick a buddy to do that with it would be you Cord. Something tells me you are being modest.

No way!! seriously, been so long since I had access to a power rack, squat rack, or an olympic platform that its just not true!

All I have is a smith machine, and you have to be crazy to attempt a deadlift on those damn things- may as well just dig a disk out with a blunt knife

Got to be damn carefull with squats too - the fixed range of motion practicaly forces you to use weird bodymechanics to keep it smooth - you have to get your positioning just right, or you are in for a dodgy workout

Anyway, its not the end of the world, I still get a good workout within the limitations of the equipment. But I know, that should I be able to get my hands on an olympic bar in the future, I am starting, maybe not from scratch, but nowhere near where I have been before.

Your bonus; you know what you are doing and how to get those results. You don't have to fight as much as others with these which gives you an edge. And you have good genetics; as I believe. Plus having been there and done that, you can easily slide into the routines you need to.

I never worry about you Cord.

Nice little strength-endurance circuit for those who fancy it.

Dumbell Deadlifts x 15
Renegade Rows x 16
Push-ups x Failure
Pull-ups in knee raise position x failure

no rest between exercises. 90 seconds between sets. 4-6 sets dependant on ability.

The trick is to ensure that the weight you pull on the DL's is pretty close to your 15 rep max, and the same with the alternate Renegade rows. These two exercises set up such a huge oxygen debt that push ups suddenly seem horrnedously difficult- especially on shoulders fatigued by stabilising the rows.

What should also not be underestimated is the core-workout that this circuits will give you.