Hi squallion 1, instead of typing out a bunch of sh1t I'm just gonna send you to my
training journal...It might not fit you so here are my conditions...I'm a ectomorph, hoping to gain size and strength..I have gained 15lbs in 5 weeks...pull days are better than push because I have a reconstructed shoulder...hope it helps....first couple pages may not apply to you but you will see the pattern...Cheers