All right, I will post my training, but it will be seen that I only train shoulders, traps, arms, legs and calves, but meh, whatever.
weight---263.1 lbs
Shoulders
seated laterals--4 sets
upright rows---3 sets
bent over laterals --- 4 sets
cable laterals---3 sets
shrugs--lots and lots of shrugs
note that with these and everything the max rest between sets is 30 seconds, and thats at the most, commonly less
30 minutes on treadmill--3.8 mph 2 minutes walking flat 5 minutes walking STEEP incline---alternate for 30 min's
I will post my food after the day is done obviously