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      02-16-2012, 11:13 AM   #7
TACA A320
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Drives: F30 328i M Sport 6MT, E90 328i
Join Date: Aug 2011
Location: Miami, FL

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Guys, thank you so much for the replies. I greatly appreciate that you took your own time to help a stranger on the internet !!!

I am currently working out with a Bowflex machine that I have at home. I know that the Bowflex numbers are not the same as a real bench press or other exercises but here are the numbers I use:

Chest - 110lbs per side to warm up (220 total)
120lbs per side for first set
125lbs per side for second set
130lbs per side for third set
135lbs for final set

Back - same weights as bench.

Triceps - 140 per side, 145 per side, 150 per side, 155 per side.

Shoulders - 100, 105, 110, 115.

Curls (biceps) - 80, 85, 90, 95.

I have accepted that I need to stop running and gain some weight to be able to add muscle. The idea of doing sprints sounds like fun to me and hopefully won't burn off as much muscle as a long distance run. I like the idea of adding another protein shake but don't know at what point of my day to add it. Breakfast?

Again, thanks so much for the help.
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