A new thread to cut to the chase. As ask for by James. Please keep it nice. We want james to answer. 
Q. 1. What exercises do you do in a typical upperbody routine, not just weights, any exercise?
ie, bench?
push ups?
pull ups or pull downs
seated rows or barbell rows
something completely different ie.
bench followed by drops into push up position ect.
Q.2. What exercises do you do in a typical lower body routine?
Q. 3. Do you rotate exercises for eg, upper body. ie. do you bench one day, push up the next time? that style or, is it, One lot of exercises done repeatly for xx amount of time?
Q.4. What recovery do you have betweeen muscle groups, ie, 1 day, 3 days or a wk?
Q.5. what is your recovery between working sets?
Q. 6. what is your recovery between exercises, or is it pretty much the same as the sets Q above?
Q.7. What is your recovery sessions like?
a. tempo
b. swimming
c. easy cardio
d. massge and tens machine or similiar
e. acupuncture
f. baths in hydrogen peroxide
g. other, what is it…
We will work from there. Cant ask too many Q.'s. too soon. Perhaps some asnwers will need explaining? Like, what exactly is xx type of exercsie?? So we will wait.