[penguinator]

Yes its a very good book, I am sure anybody on here will agree and recommend it.

Nobody can offer you a specific work out, because everyone is different.

Set yourself some long-term goals, some short term goals, find out how to reach those goals (eg: constant ballast goals means you can train cardio and dynamics etc etc, or long statics train o2/co2 tables and relaxing), and work at them.

Finally, do not take anything people say on these forums as the reality of things. Its a public forum. Anyone can post anything, without you knowing if it is safe, if it will work for you, or if they have even tried it. Use your own judgment, and the instruction of those you personally know to be experienced.