Going to do lower body today, 1st of my 4 day split. Ill try the leg extensions again today, my knees havent hurt at all since I last did them, but Ill go light and give it another shot. Wow, Im going to miss my deadlifts today , but Ill catch em later in the week.

Edit: Got in my workout. Upped my squats to 5x10,10,8,8,8x92# could still do more and will see just how much I can get to without a rack. Also gotta get some 25's so I do have sooooo many smaller weights on each end of the bar. Going to have to stick with standing calf raises, couldnt get enough weight to do sitting ones. I will do them one leg at a time with my 173 lbs of body weight, and will add more weight later when my balance is better. Also did 3 sets of 7 leg extensions, will start slowly back to them and see how it goes. All in all a fair workout, my energy is not great with all this dang sinus medicine.

Just editing workout as I go:

Day 1
QUADS -squats (5x10x92#), lunges(5x8x15#dbs), leg extension (3x7xmid-cable),
CALVES - single leg standing calf raise (5x10xme),
ABS

Day 2
CHEST -incline(5x8x50)/flat bench press(5x8x70#), incline/flat flys(5x8x10 & 15#dbs alt.)
TRIS - lying pullovers (5x10x30#)
SHOULDERS -Arnies (5x10x15#dbs.)

Day 3 rest or cardio

Day 4 rest or cardio

Day 5
HAMSTRINGS -deadlifts (5x10x80#), hyperextesion-weighted (5x10x30#), lying prone leg curls(3x7x45#)
CALVES -standing calf raises - 5x10x15# dbs.)
ABS

Day 6
BACK -bent over laterals (5x10x10 & 15# alt.), shrugs (5x10x15# dbs.), lat pulldown
BI'S -barbell curls (2x10x30#), hammer curls (2x10x15# dbs.), concentration curls (2x10x15# dbs.)
REAR DELTS -bent over rear delt rows (5x8x70#), incline prone rear delt lateral flys (5x8x10 & 15# dbs. alt.)

Day 7 rest or cardio

Did my Day 2 workout yesterday, had to lower the weight on my bench due to incline. Started back at 50 lbs, couldve done more, but decided to go with that and see how sore it made me... today, sore but not too bad, a good soreness. So I will go up another 5 lbs. each time I do incline bench press till I get to the right weight. I am enjoying this 4 way split, it has shortened the time a bit, and just maybe Ill start adding some cardio...at least considering it !

Today is workout day! Hamstrings.....deadlifts, my favorite!!! I am finally below 173, I hope the trend continues!

Happy Friday Pook, congrats on the 173. keep up the good work.

Good hamm workout today, just realized I forgot to work my calves. Ill go outside and hit those on the steps using my 172.5 lb body as weight . My lil brother worked out with me today, it was cool, we push each other so Ill likely be sore tommorrow. Thats all good.

good job....funny hting about doing calf raises on steps with BW...they always make me more sore than when I use machines...go figure

Due to dh being off yesterday and not getting my lower in, I combined lower and upper today. I added 15 lbs to my deads and whew I feel it. Ive started upping my weights on everything that I can to be able to push a max of 8, when I get back to 10, Im gonna up em again, but that will take a while !

Have been working out ON SCHEDULE this whole week! Plus have already done 2 cardio sessions as well. Im happy with my new 4 day split. It keeps the sessions a little shorter and gives me more focus on specific muscle groups.