Ok, I know exactly what to do to builk when training, but I've never really trained with low weight to cut.

Basicly I can only lift upper body for now..

I did a full upper body thing besides hitting abs, gonna do that tomarrow.

But I did a warm up for every muscle group, stands out like this.

Traps
Shoulders
Chest
Biceps
Triceps
Back

Did about 3 diffrent workouts for each muscle group there by doing first exercise as a warm up thing of 15, 12, 10, 8, then I hit the last 2 by 15, 12, 10.

Spent about 2 hours in the gym I think, rest time is none for the first set, 20 sec after 12, 30sec-50sec after 10...or so.

But I figured for the fist workout I did today it would be fine, since I am getting back into it after a year.

What do you guys think I should follow up on ect for lifting weights?

Have the cardio all set up.

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230 pounds, 22ish percent bf, 5'11

Goals: Reach 190, 8 percent BF (by sept, oct, wanna get 4% for a teen bodybuilding competition)

Squat over 400, bench 300, Deadlift 350 (in which I doubt I will be able to do) but I shall PUSH myself!

Give Blood, Play Rugby!