6 ' 3 172 lbs Well still going strong going 4 - 5 times a week and staying for about an hour half. We stopped the cardio this month due to time. I'm going to try to work it back in next month but we will see. Also we've been trying to do 3 sets of everything. Day 1 Chest Back Bench Incline Pull overs Lever Seated Fly Back Cable seated row Lever Incline Row and there is another one that is like the lever seated but reverse. Crunches 2 x 25 Weight in hand lean to the side. Day 2 Shoulders Clean and press Dumbell Lateral raises Front Raises Upright rows Shoulder Press Machine Upper Arms Standing barbell curl Seated dumbell curl Machine Hammer Extensions or Straight Bar Pushdowns Forearms Every other week I do my forearms either i'm to tired or not enough time. but I try to do wrist curls. Also on this day I really don't do my abs to tired. Day 3 Thighs Lunges Leg Press Seated leg extension Calfs Leg Press Machine Calf Press Lower back Dumbbell Stiff Leg Deadlifts Hyperextensions Crunches 2 x 25 Weight in hand lean to the side. Onto the questions. Bench, alright right now I'm at 125 or so 5 or 6 times and i can't break through that. Also 125 that isn't much weight and I've been stuck at that through all my work outs for the last year or so. I can max at 145 but that's IT! =/ Also it seems the benches at RAC(local gym ) are harder because instead of starting high and coming down and then back up. It's pushing up right from the start ( which is harder but def like it better so you can't use momentum. Incline - what makes the incline so much harder? Chest exercises - is there another exercise I should try to introduce to my work out or just keep going on what i have ? It seems as though my chest is getting bigger but not more define and more of my lower central doesn't get sore or even be worked it seems. Back Cable seated rows i try to have my legs extended and then bench at the mid point and then pull back and keep my back straight and my arms go a little farther back is this correct ? lever incline, i like it but i feel like I'm to tall can i put my feet on the ground as long as my chest is over the padding ? Triceps, triceps I just started to concentrate more on and is there any other ones you recommend ? I heard they are the hardest to work/define Cardio now i'm skinny enough i do have body fat yes just because I'm skinny doesn't mean I don't. I have stress / just body fat and it's all in my lower stomach should I continue to do cardio to burn it up or let it just go away as stress / more weight lifting is happening ? Or should I put 10 mins back into my routine 2 / 5 days just to get it in there a little bit? Diet. Right now I take 1 shake after my work out with 2 scoops do you think I should increase that ? Also my diet still has been very clean, I do eat little things here and there maybe 1 - 2 bad things a day but they aren't 1,200 calories bad they are maybe 1 soda a day and something else very small. Usually it's only 1 thing a day. So my diet has been very clean. I've been eating the rice, veggies , fruit , protein everything else. I've started a few topics on OT in this section so just giving an update and see what you guys think. Thanks ahead of time.