hey all newbie from n.y. hope u can all be of help 9 months into training 5/8 165 started at 125lbs so /25 years old/current training all excercises performed w/ three sets
1, chest: bb bench ,db inclines , flys, dips {12}
triceps: french press, pressdown, dumbell seated extesnsions
2, back: chins , barbell row, dumbell row, t-bar row,behind neck pulldowns
biceps: barbell curl, scott curl, hammer curl
3, shoulders: front press,laterals,front raise, upright rows,shrugs
abs, crunches, incline situps
4, thighs: leg extensions ,squats,leg press, hack squat
deadlifts
calves seated raises, leg press machine raises
no supplements
diet
1. 6 eggs 1 cup oats 3 pancakes
2. 2 bagels w/ chicken breast
3. 2 bagels w/ chicken beast
4 salad and fish
5 protein powder 50 grams
peanut butter sandwich
any advice training diet supps greatly appreciated thank you
TEAM BIG PAY CHECK 
Team Johnnie Jackson / Pretty Boys
