Shoulders
Rear Delt machine Flies – 5 sets, 2o reps
Dumbbell Laterals – 3 sets, 12 reps
Machine Overhead Press – 5 sets, 20 reps
Machine Side Laterals – 5 sets, 20 reps
Seated Military – 3 sets, 10 reps
Machine Side Laterals – 5 sets, 20 reps
Standing Barbell Press – 3 sets, 10 reps

Back
Lat Pull Downs – 5 sets, 20 reps
Shrugs – 5 sets, 20 reps
Bent Barbell Rows – 5 to 12 sets, 20 reps
Pull-ups – 4 sets
Arm Dumbbell Rows – 5 to 12 sets, 20 reps
Dead Lifts – 4 to 8 sets, 15 reps
High Rows – 4 sets, 20 reps

glad to hear injury getting better

always good to see your log

Rest day today
Back on legs tomorrow

Aching like a bitch.......................

It's going to take time to get back into the swing of things but I'll get there!

Diet is clean, not interested in going strict at the moment so will just keep it clean for a while

Not on cycle yet but soon will be.
I have a decent selection to choose from
Test E, Sus 350, Deca, Equipoise, Dbol, Tbol, Clen, T3, T4, Tren E and eph.
Will come up with a good one!

Not going to rush things this time as thats how I fucked up m knee.
Also not going to be using crazy weights..........................at least for a while anyway!

Not going to be waisting money on supplements either, having been at my biggest and best when not taking any supps at all.

A good training routine and a clean diet..................job done