Made it thru the first week ...things are getting much better. weights have gone up a lot since I stopped over training and beating the hell out of my self
started the correct routine on 7-19 (thanks Eric3237) as of today 7-28
Bench 70lbs to 100 lbs,
Squats 100 to 150
Rows 110 to 210
Deadlift 125
Thanks for the advice and support guys
Frank