Shayner, let's go ahead and follow a WS4SB type protocol. We'll work in the machines. The only thing you won't be able to do is bench press, squat, and deadlift.
We'll use the leg press machine as your main movement for ME leg day. We'll use the machine bench press for your main ME upper body day. We'll go with this for a bit of time before moving onto something else. Every three weeks we'll change the upper body ME movement from machine bench press to inc machine bench to machine shoulder press. Work it in sets of 5 up to a near 5RM (think you can only get one more rep in with struggling). I also want you to go to
Fitness.com - Free Exercises, Fitness Equipment, Customized Workout, Fitness Programs, Fitness Articles, Beauty Fitness, Weight Loss, Weight Training, Diet Plans and look under his articles and read all his shoulder stuff. Throw in a couple of those movements on your upper days for RC work. Defrancos accessory stuff will be done with the dumbbells.
Any movements that he has listed you can easily look up on youtube under his name.
I'd like you to find a rowing machine or use the pool after each workout. I want you to spend either 10 minutes on the rower or 20 minutes swimming. Laps should be done with 1 lap high intensity, 1 lap low intensity.
If you can manage the sandbags, build 1 or 2 and you'll use it on one of your days off (you'll have 3). When you get one or two, let me know and we'll go from there with that.
In the next day or two, I want you to calculate your basal metabolic rate by googling "calculating BMR". We're going to spend a month calculating your calories. We want to run about 5250 kcals less a week than burn. This should net you about 1.5 pounds loss a week.
Also, go to
TESTOSTERONE NATION | The World's Fastest Growing Nation of Bodybuilding and Strength Training Enthusiasts and look up the article "Carb Cycling" by Christian Thibaudeau.
Let's work on getting more fiber into your diet by introducing 3 fruits a day and a half cup of sesame seeds a day (4 oz).
Okay. Any questions so far?