Have a look at my workout and pwo nutrition
I am not trying to be funny or sarcastic....this was my workout
I just bin havin fun and not taking bodybuilding too seriously
Chest:
Flat Bench (6 Sets)
110x12
shoulders:
Smith Machine shoulder press...10lb plate each side
6 sets of 25 reps
Nutrition:
1 ltire Chocolate Milk....750 Calories
2 Fresh Cream Chocolate Eclairs.... 500 Calories
1 King Size Snickers Bars.......500 Calories