1) Deadlifts 4 x 8
2) One arm BB thrust 3 x 6-8

3a) Seated cable row 3 x 8-10
3b) cable crossover 3 x 12-15

4a) Seated High face pulls 3 x 8-12
4b) Pec deck 3 x 10-12
4c) Preacger curl 3 x 10

5a) Pulldowns 3 x 12-15
5b) Hammer curls 3 x 10
5c) SB crunches 3 x 20


I've already gained back the weight I lost while I was off and its sitting around 213 lbs first thing in morning. I have to make sure I eat every 2 hours to get all my meals in. On traing days its 8 meals and non-training its 7 meals. This week I will incorporate my strength day, we'll see what happens.