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Definately start with a heavy routine... youre young and like you said have lifted but never really too serious so you could probably benefit a hell of alot from a heavy compound workout... strengthen those core muscles like youre back legs chest, and abs are you'll see your strength and physique go through the roof

i wouldnt worry about seeing your abs so much right now... get on a good workout and start building muscle... they say the more muscle weight your body has on it the higher your metabolism will be. Deadlifts deadlifts deadlifts... find someone that knows how to deadlift and learn... get your back nice and thick

i would probably go with Rippetoes starting strength program, which one journal i like to refer to for that is Hunt0r's

otherwise back in 04-05 i did MAX-OT which gave me great gains but i plateu'd pretty quick http://www.ast-ss.com/max-ot/max-ot_intro.asp

BEST OF LUCK!
Flawed

I actually think the upper/lower setup might be a better match here. There are postural distortions judging by the pic which are prob due to carrying the extra weight. The problem with what you listed is it simply has too many big exercises per workout. You'd be better off with two lowers and two uppers. You can still keep the frequency a little lower if you want to better fit in cardio stuff without overworking yourself.

NO legpress for you, OK? I can tell by looking at you that you have tight erectors (among other problems) and leg press is a bad choice PLUS you don't need it. The other lower body exercises are good.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

The irony... I have a lot of trouble with the leg-press... I can squat fine, though.

Mind elaborating on the problems, man? I really love constructive criticism, and want to learn as much as I can.

Thanks for all the help guys. Today was my first day on this program ; felt awesome. I decided to go 30 minutes of HIIT on weight days and 45 minutes of HIIT on others.

Oh, and I noticed I forgot to post the pic of my back. In attachments. Anyone know a place I could keep a workout journal? That seems to have me motivated.

Attached Images

newback.jpg (66.3 KB, 46 views)

If you want to get a strong chest, you should try doing all sorts of chest exercises. It has sections, inner m outer, top, middle bottom.
Bench press with wide grip means outer chest, inner grip , inner chest, incline bench upper chest, decline bench lower chest. Do the same exercises with dumbell for more flexibility and for balance.
There are tons of chest exercises out there, so try to see what fits well with you. If you want more detail or info message me back. All those push ups create endurance as previously mentioned. Follow a high protein diet with cardio when your not sore, and your chest will look a tank out of your shirt with time and effort. Good luck with the surgery, I hope you get what the results you seek

Interesting......I don't think anyone knew this....Do you have any evidance as to to sections in your chest ?