Thanks for all the help guys.I really like the idea of the 5x5 and was thinking about just getting a rack for home or maybe a gym closer to home so i don't have to drive so far to my work gym. Right now this is my workout how does it look. Most are 3 sets 12-10-8 except for leg ext leg curls, low rowing and leg press i norm do 3 sets of 15. I also need some help on eating i know i need to eat more but i need some quick meals that make it easier to eat more often esp while i am at work. I have started drinking protien shakes. Opitium Nutrution 2 scoops with 16 to 20 oz of milk. Twice a day. But i have actually lost 3 to 4lbs since i have been doing that.I workout the days i go in to work. Any help is greatly appreaciated. Thanks

Mon

Bench Press
Incline Bench
Flat bench dumbell flys

Standing barbell curls
Preacher curls

Close grip bench press
Standing cable push downs

Tues

Leg Extensions
Squats
Leg Press
Stiff leg deads
Leg curls
Standing calve raises or machine calve raises

Friday

Lat pull downs
Barbell bent over rows
low pulley rowing
Shrugs

Military Press
Seated dumbell press
Dumbell lateral raises
Front machine press