Diet
Mostly eggs, brown rice, yams, oats, turkey, chicken, steak and as for drinks mostly water, some juice (early mornings) and very little sugars.
My current weight is about 190 but at around 17% bf, my max bench on only 150 becuase of long arms and very weak shoulders, need to flaten the stomach along with define the shoulders, chest and arms.
Workout set
For a good beginning, I'm going with a 3 day split that consist of
Day 1 - Chest, Back
Day 2 - Legs
Day 3 - Shoulders, tris/bis
If I feel healthly enough to workout again then I might two in a muscle group twice a week, my goal with this set is no to much results but to get used to lifting again and reaching my previous bench of 180 x 5.
Day 1 - Feb 15 Chest & Back
Flat BB press - 8x135, 4x155, 3x155, 9x135 Decline bb press - 8x135, 7x135 (Gym light was right over the machine, felt dizzy and almost dropped the bar across my neck What a place to put a bright ass light, right under the decline bench Incline bench press - 5x115, 5x115, 5x115 (I wonder when I will ever get used to feeling like my arms are going to tear off from doing incline bench, man I hate this excerise with a passion, but you do it because results don't come cheap Chest Flys - 4x40(20 each arm), 9x30, 11x30, 7x30
Back
[/b]Bent over BB rows[/b]10x55, 10x55, 10x60 T-bar - 9x100, 9x110, 6x120 Seated bb rows - 12x100, 10x110, 10x120, 9x120
Good workout and as soon as I get the name of some of the excerises I've been doing it will get even better.
