Here is my new layout.

Tues:
Squats
flat bench
wide grip pull ups
leg curls
shruggs
preacher curls
std calf raises
inv tri push downs

Thurs:
Deadlift
standing shlder press
leg extension
chins
bent over row
db side
seated calf
dips

All compounds will be 3 sets of 3-6, isolations will be 2 sets of 10-12, and bodywieght movements will be 2-3 sets to failure.

I will also substitue other movements as I see fit. If i'm not feeling flat bench i might throw in db or bd incline ... I'm crazy like that.

*my martial arts workout was awesome tonight, I felt like crap when I started but when i got going it was aparent my flexibility has improved drasticly in the last few weeks (thanks Eric). And my stamina is starting to improve also.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.