File :-(, x, )
Surgery fucked me Anonymous
Surgery fucked me /fit/, I had a indented chest, and they had to put a metal bar in me, and popped my cartilage forward.

I could do very little physical activity for 6 months

before: weighed 150, could bench 170 (use to weigh 120, but working out for 6 months got me here)

Now: weigh 138-140, barely bench my own weight

Please /fit/ give me a good basic work out sceme, I have gym
+ bench + freewights @ home, and whey of course.

PS, no I'm not black
>> Anonymous
Honestly, if you went from 120 to 150 in 6 months which is a really solid gain for a skinny guy to do you should be giving advice here, not really asking for it.

Just do what you did before when you were lifting what you are now and you'll be back up to the bigger weights in no time. Don't tamper with proven success...

Go back down to the weights you were at 3-4 into bulking (during your prior 6 month bulk) and start moving back up from there...
>> Anonymous
No worries, retraining occurs much quicker than the initial gain.