Ok lee you win
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Ive pasted this straight from a word document which i use to keep track of my weights, some stuffs abbreviated and you might not understand it ... 8 as a warm up with a semi heavy weight and 2 sets of six with a weight which i can get 6 at failure!
PUSH 8 6 6
3 x chest smth - bench press
3 x chest smth - inc bench press
3 x chest dbl - flys
3 x shoulders smth - press
3 x shoulders smth - upright row
3 x triceps bw - dips
3 x triceps cbl - pushdown
PULL 8 6 6
3 x back smth - deadlifts
3 x back smth - bbl rows
3 x back bw - pullups
3 x back cbl - seated row
3 x biceps dbl - standing curl
3 x biceps dbl - hammer curls
3 x biceps dbl - preachers
LEGS AND ABS 8 6 6
3 x legs smth - squats
3 x legs smth - standing calf raise
3 x legs sld - leg press
3 x legs sld - calf raise
3 x abs bw - leg raise
3 x abs lev - twist
3 x abs w8 - crunches
Before anyone says it .. in know i know. Using a smith machine is terrible but i dont really have a choice, best option i have locally
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Also can someone tell me some really high calorie foods i can easily comsume! thanks!!!