Battle Plan for the Months Ahead

I went to Gold's 2 more times, gradually increasing the weights each session.  I'm not completely back up to strength and conditioning I was at before leaving for Japan, however, it's been about 2 weeks and I think it's now time to resume my training.  Because of this I did not post my last two workouts because they are just for me to build up my strength and get used to the gym still (everything in kilograms still get me, at least with dumbbells).

I wanted to take the time now to map out my projected workout regimen for the weeks to follow.

The Regimen:

To start, it will be a 3 day a week regimen alternating between upper and lower body workouts each session.  This will allow my body to get plenty of rest in between workouts given the intensity I will be working at.  Hopefully each workout should span a maximum of 60 minutes.

Upper A

     T-bar rows

     DB military press

     Weighted dips

     narrow grip weighted pull-ups

     cable tricep pushdowns

     DB curls

Upper B

     Deadlifts

     Push press

     BB bench press

     Wide grip weighted pull-ups

     Skull Crushers

     BB curls

Upper C

     Cable rows/T-bar (depending on what I want to do)

     DB incline press

     Cable upright rows

     Cable pull downs

     Close grip smith tricep press

     DB curls

Lower A

     Squats

     Leg press calves

     Ab work

Lower B

     Squats

     Standing calves

     Ab work

Notes:
This time, I will throw the biceps work into the upperbody day.  I actually forgot that biceps was part of the leg day until I decided to check on my previous regimen.  Leg day doesn't change all that much because squats to me are the best exercise for legs, although I was considering throwing in the leg press, but we'll see how that goes.  As far as leg day goes, the change mostly occurs with the calves work.