Bodybuilding.net - Bodybuilding Forum

hey everyone, i just joined the forums and im lookin for some advice.

i lifted for 2 years but on someone else's workout plan but still had gains so didnt care, then made friends with a ex-pro back at my home gym and he gave me plans for 3 years and they worked well.... but i have been away from a gym for 6 months and now im in japan and dont know where to begin. now yes i do relise that i was retarted for not picking there brains for all the info they had to share with me. but at any rate im back in the gym for 3 weeks now, the first week i took it really easy, (4 days) each muscle once directly and once indirectly, last week and this week i did a TBT but still kept it relativly easy...id fail out at around 8-10 and would stop/rest/next set. i want to start a workout that is going to push myself to the max, i know how to eat and train but i dont have the faith in myself to make up a balanced, balls to the wall training plan for gaining(no i dont belive in the bulking/cutting routines, and dont powerlift). now i was out of the gym but not out of shape. looking to bodybuild, NOT athletics or strength or for any sport or anything like that.

stats...

6'3
189
11%
if anyone could pass on some knowledge to me, on not just a workout plan but what it takes to make a good one. thanks alot. and before you say it...i know i was out for 6 months...