Donny it's great that you are on the mend.
Delt and arms:
Dumbbell press 2 x 8 55lbs (all the way down)
Dumbbell laterals 2 x 10 25lbs-30lbs
Rear delt dumbbell laterals 2 x 10 35lbs
Barbell shrugs 2 x 10 255lbs
Weighted dips 2 x 10 25lbs (all the way down)
Single dumbbell tri with two hands 2x10 75lbs (went deep)
traditional tricep pulley pushdowns 3 x 12
Alternate dumbbell curls 2 x 8 45lbs
Pulley straight bar curl 2 x 12
concentration curls 2 x 10 25lb
Wrist curls 2 x 30 85lbs-90lbs
reverse grip curls with pulley 2 x 12
ab wheel roll out 2 x 20
ab crunch machine 2 x 20
Gym Observations:
New hot blonde working out. She worked legs and abs. Impressed with her workout. She started with smith squats, leg ext, leg curl then to hacks. Seated calves then rope crunches. She ended with the elliptical. She wasn't muscular like a female bodybuilder but she looked in impressive sexy shape. She worked with volume with light weights with little rest between sets. This girl was smokin.
Talked to a worker at the gym. He said he went to Aruba and his wife was worried the hotel wouldn't have a gym. He said he told her as long as I have my body weight I have a gym. Wanted to give him a standing ovation.
My non existent diet is almost hopeless. I eat a clean breakfast, lunch, snack, dinner then I watch tv eating cookies, chips and gummy bears. Yes, gummy bears. The weekend beer doesn't help either.