Please critique. Need any and all input.

[luciensol]

First let me thank the bros of AR for your shout outs of encouragement.
Next I'll give you guys an idea of where I was before to what I am now:

Height: 5'5

Before accident (3/99):
Weight:145-150lbs
Neck:17
Chest:45
Bicep:16
Waist:32
Thigh:25
Calves:15.5

After accident (2/04):
Weight:188-192lbs
Neck:15.5
Chest:41
Bicep:14.5
Waist:38
Thigh:?
Calves?

Damage done: surgery to repair tears in left shoulder and 100 stiches to the chest to close hole made by steering wheel. Loss of muscle mass and strength in pec area. Mobility with pain in shoulder area.

Horrifying I know, but you've got to roll with the dice life gives you right?

So I have the following planned:

Goal weight: 175-180 (presently)
Gym routine: 4 days a week-2 on, 1 off, 2 on, 2 off
Heavy days: 6-8 reps, light days: 10-12 reps
Day 1 & 4:
Chest (General & Upper)
Back ( General & Lats)
Deltoid (All)
Trapezius (Upper)
Day 2 & 5: Legs & Arms
Quadriceps
Hamstrings
Calves (General)
Triceps
Hip Flexors
Biceps
Abdominal
Obliques

Cardio: 3x per week

Clean diet:not too sure on count yet.(any suggestions would be appreciated)
No cycles are planned at this time. I want to have a lower body fat % first. Will take multi vitamin, aminos and supplement with protein shake.

No pics as of yet but will try to post some later. Until then any advice would be great.

Thanks again bros!

[powerlifter]

Welcome to AR Bro - read, learn and enjoy - check out all the forums here for answers to any questions you might have - glad you are working your way back from the accident - best of luck