So, I started out as an athlete and in college I started formally weight-training. Once I graduated and started working, i would usually hit the gym 1x month for the next decade. Well, I've gotten back in the gym since May consistently.

Here is my weekly program:

Most everything is 3 sets of 8-10

I stopped training to failure based on what I been reading here and there.

Monday (legs) Leg press Iso-kneeling, Hamstring curl, Adduction and Abbuction machine, seated calf raise

Tuesday (upper-body) Bench, pull-up wide (5 set of 5-6 reps add a rep each week if I can), Cable Flys, T-Row, Pushups, close grip pull downs, traps

Wed (off)

Thursday (legs) SQUAT Deadlift Iso Leg press Iso kneeling Hamcurl

Friday (arms) db press shoulder, push-downs, barbell curl, overhead extensions, seated incline curls db, dips, front raises,

I'll do some different exercises from time to time but overall that's what it looks like.

Diet and Supplementation

BREAKFAST: 3 whole hard boiled eggs, 1 cup yogurt, and a protein shake. LUNCH/DINNER: Basically 8 chunks of grilled chicken, cup of brown rice, and small salad with bread (Go Kabobs!) for lunch and dinner. Snack: another yogurt or red raspberries

I use whey isolate 3 times a day morning, after workout or during lunch, and before bed. I use either GNC brand or On (22-25g serving) Creatine 5g daily,, zinc and magnesium 1 x daily, 2g fish oil x 1 daily, garlic 1 x daily,

Right now I am 194lbs at 15% BF.

What i first noticed over the first 120 days was muscle growth. Now I am started to see weight loss without much growth. I feel like my arms have plateaued. Overall, 6 months of lifting helped me dropped 9 lbs. my bench went from like 155/3/8 to like 205/3/8.

Sleep about 8 hours a night but I go to bed late. 1am.

any tweaks, tips, or comments? THANKS