I have been reading this site pretty religiously for a while now and am now in a place in my life where I would like to start contributing and gaining some specific advice about my own level of fitness and goals.

I am not new to the exercise world as I played college basketball and worked out very hard during those years. I was a "hard gainer" during that time and my bf% was always very low. As I started in full time IT work, I was not able to stick to a routine like I should and slowly got out of everything. I have had "spells" of rededication but have never stuck to anything past about 6 weeks for about 5 years.

Recently I moved out of the IT industry to teach IT courses at the University level and have found that a routine is now possible again. I have been working out 4x a week for the past month and playing basketball 3x a week as well. I have also sworn off cokes for the past 8weeks and have dropped 15 lbs. in that time as well.

Now I am ready to commit. My short term goals are to get back in to the shape I was in back in College. I feel that I can be bigger than that phase in my life now that I can gain weight much easier now that I am bit older. Below are my stats as I know them as of this morning.

Age: 28
Height: 6'4"
Weight: 217
bf%: Unknown

I plan on taking some pics that may help me to obtain an estimate of my body fat as it is today.

I am excited to start this journey and see what contributing to this forum will do for my motivation and progress.

Good luck with your goals and training!!

Lots of generous/helpful people here who can guide you and
answer questions should you have any.

Cheers! :madpimp:

~SC~
CEO - www.********.com
www.***********.com

Thanks! I took some pictures this morning and forgot to bring the camera into work so I will try and post those later today. Maybe someone can give me some feedback on my current workouts. Here they are by Day.

Sunday:
Chest
- BB Flat Bench 5 sets 8-12 Reps
- BB Incline Bench 5 sets 8-12 Reps
- Pullovers 3 x 12
Triceps
-Dips 4 x 10
-Tricep Pulldowns 3 x 12
Monday:
- Off Day of lifting
- Full court basketball 1 1/2 hours
Tuesday:
Back
-Pull Ups 5 sets max at 10 (I usually use a chair on my last 2-3 sets)
-Rows 5 sets 8-12 Reps
-Lat-Pulldowns 5 sets 8-12 Reps
Wednesday:
-Off Day of lifting
-Full court basketball 1 1/2 hours
Thursday:
Shoulders
-Military Press 5 sets 8-12
-Front Raises 5 x15
-Shrugs 5 x 20
Friday:
Legs
-Squats 5 sets 8-12 Reps
-Leg Extensions 5 sets 8-12
-Calf Raises 3 sets to failure
Biceps
-EZ Bar Curls 5 sets 8-12 Reps
-DB "21's" 3 sets
Cardio: Full court basketball 1 1/2 hours
Sat:
I usually walk and carry 18 holes of golf in the morning and run 2-3 miles if the weather is good in the afternoon.

I have been doing this workout for the past 4 weeks pretty consistantly. I work out alone in my garage which has some pretty good equipment in it which I have accumulated over the years. I will try and post a picture of the "facilities" as well.

Thanks in advance for any advice given.

Below are a couple of pictures that were taken this morning. They are cold, non-flexing pictures.
http://i220.photobucket.com/albums/dd80/jstone2007/DSCF0098.jpg
http://i220.photobucket.com/albums/dd80/jstone2007/DSCF0099.jpg
http://i220.photobucket.com/albums/dd80/jstone2007/DSCF0100.jpg