Okay....so I figured I would chronicle that conversation I had with one of the trainers this week. I think that he and I have a lot of the same philosophies. I wrote out the upper/lower workout that I do when I'm not doing 3 full body workouts a week. And I wrote out the other workout also. We went over my experience, goals, injuries, restrictions, availability, etc. He wanted me to try the following workout. We went through everything together and I couldn't do a few of the lifts that he wanted. So here is everything:

Push
Flat bench 3x
Incline DB press 3x
Weighted dips 3x
Behind neck ext/press combo 2-4x

Pull
BB Bent rows 3x
One arm rows 3x
Lat pulls - 3x
BB curls - 4x
Hammer strength rows - 3x

Legs
Squats 3x
Leg curls 3x
Leg press 3x
Close stance squats 3x

This is the first time that I looked over the workout closely. He insisted that I do flat bench press even though I hate it. I understand that it's a good exercise and since I haven't done it in a month or more, I think it will be good for me. There are no deadlifts. I could only do them once a week anyway if at all because of squatting frequency. I can go heavy with squats or deads...not both in the same week.

The other thing is that there are no set days. I have to manage my recovery and frequency myself. I'm a little anxious about that, but I think it won't be difficult. I just haven't done it in a few years. I will start this program tomorrow if I don't make bad decisions tonight. I need to choose the weights I'll start my linear progression from also.

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