I want large gains in my arms, shoulders and chest... I use a Crossbow and a Power Tower for dips, etc.

I know this isn't how to do it, so any tips would be great.

Ok, here's an honest typical day for me... not what your used to seeing for someone who is working out, but that's why I'm posting an honest day... I want help.



5:45am
Wake up, get ready for work.

6:45am
Leave for work, have cigarette or two on the way.

7:00am
Stop at gas station and get 20oz diet coke and licorice for a snack

7:20am
Park vehicle and walk 1/2 mile to work, have cigarette on the way

7:30am
Start workday (computer network support, sit all day)

8:30am
Go have a cigarette break

Noon
Lunch - Usually Lloyds BBQ Chicken on a bun x 3 and a Diet Coke followed by a cigarette break.

2:30pm
Finish off 3rd bottle of Diet Coke and have last smoke break.

4:00pm
Done with work, walk to vehicle (1/2 mile) have cigarette on the way and one or 2 on the drive home.

5:15pm
Get home, change and open a diet Coke for dinner (varies)

6:00pm
Workout for about 5-10 minutes, mostly curls, bench press and now dips will be added now that I got my new Power Tower.

Have a one or two cigarettes throughout the evening.

6:15pm
Watch tv the rest of the night

9-10pm
Go to bed

Are you proud of it? Or are you ready to change?

If you want to change, I want you to buy the Bowflex Body Plan by Ellington Darden to get some use of that crossbow and dip stand. For the next 6 weeks I want you to follow the basic plan, the diet, exercises, everything in it. You might have to extend it for another 6 weeks.

Darden will tell you what to eat by brand name (he makes no money on it) and drink for that time. Do it. He will give you an exercise program for your equiptment. Get to work, get book and start monday.

Don't try to stop smoking that is for later when you have the body and health to do it.

whew, there's lotsa things wrong here but I'll agree w/RT that stop-smoking can wait. first I learned how to eat right and exercise. smoking just started pissing me off more and more at the smell and expense so I stopped last summer, plus it was really limiting my lifting intensity because I couldn't suck enough wind to go heavier esp. on compounds.

on the downside I've turned into one of those butt-hole ex-smokers who wants every smoker on earth to quit this instant :)

Oh yeah, I'm serious... and although I do want to quit smoking, I'm glad I didn't get drilled on that right away... I know I can do it, but one thing at a time.

I've worked out in the past, get some nice gains... then I stop working out for a week, week turns into a month, month turns into years... you know the story.

This time I want to really stick with it... and be that 6'2 guy with big arms, because I know it can be done. That's not my only goal obviously, but it is one of my driving forces.

I'll get that book, thank you... sounds like a good start.

My background...

I lifted for about a year pretty seriously, then stopped and it turned to fat so to speak... I was 6'2 and 245 with not much muscle. I got divorced a few years back and got down to 168 not even trying, just stress... I'm now ranging from 185-195 depending on the week, which I feel is a better weight for my height than 168 for obvious reasons.

Anyway... thanks for the input and any future input!