####... this thread make me feel like a lazy muppet.
My routine:
Tuesday: Chest and tricep. I have a crossover machine so I just focus on using that. Usually I push out 14 rep, post on JCCC, push out 12, post on JCCC, etc. Keep this up until I drop to an 8 rep and then drop the weight down 15lb. Start again.
If I'm feeling particulary motivated I will to some tricep pull downs and maybe some overhead. Maybe play with some free weight for the shoulders.
Thursday: Bicep and back. Pretty much same as I do with the chest. Just keep repping out till I can't do more than 8 and then drop the weights 15lb.
The rest of the week I watch TV.
My suppliments? I'll have a can of tuna after a session usually.
Current weight = 95kg and I've been hovering here for about half a year now.