for chest i do flat, incline and decline. i alternate every week on the order of the 3. which ever im doing first i try to do 4 sets of heavy weight. the other 2 (im usually already worn out from the 1st excercise) arent as heavy, but i still do 4 sets. usually 15-12-10-8 are my reps. in between each bench workout i do chest flys. for triceps i do 4 sets of skull crushers, 2 sets of cable pull downs with a rope thing, and 2 sets on this tricep machine. i might do 1 more tri excersice but im usually pretty burnt after that. for back and biceps i do 4 sets of t-bar. 4 sets of cable pull downs. 4 sets of bent rows and i super set that with 4 sets of shrugs or high pulls. for biceps i do sitting dumb bell curls. 4 sets. then i use the preacher and do 3 or 4 sets on that. i usually do a burnout set with the french curl bar as well. usually ''21's''. after i do sum sort of hammer curl routine standing up. for legs, squats, 2 sets of forward lunges and 2 sets of reverse, 2 types of calf raises, leg press machine, and leg extension/leg curls. shoulder consists of 3 sets of arnould press and 2 sets of regular shoulder press (both with dumb bells). then i do a series of different shoulder raises using dumb bells and the cable pully thing. i do rear delts on the chest fly machine.(adjust the arms of the machine and sit backwards). then i always finish shoulders on the shoulder press machine. for the full body circuit me and my parter superset each lift for 30 seconds. that workout consists of hang cleans, t-bar,squats,push jerks, cable pulldowns, bent row, leg press, flat bnech(bar and dumbbells), curls and triceps. this is like the BASE of all my workouts. i most likely do a variation of these types of excercises. i might do a different type of back workout instead of bent rows for example. i never do the same thing i always change it up. as for my diet. i eat the same thing for breakfast. pp&j and 5 eggs(whites). i will eat some sort of snack (usually a sandwhich with deli turkey). for lunch i will eat a bigger meal. i will eat another snack, usually grilled chicken tenders or a grilled hamburger before i workout. i try to eat a big dinner immediatly after my workout(i workout around 5 or 6pm). i dont count how many grams of anything are in my meals. most of my food is homecooked. i know that this isnt the 'ideal' diet but its the only thing i can do at the moment. i basically just try to eat as much as i can as often as i can and i always eat around every 2 hours. for the most part i think im doing everything right. i just want to try some oxymetholone to gain strength. i dont really care about weight because its hard for me to gain weight with as much as i eat. constructive criticism only plz i dnt need ppl bashing me about my weight and how i should weigh more. i dont care about my weight only strength