Originally Posted by
mikey_
My usual training is:
3X8-10 Bench Press
3X8-10 Pull-up
3X8-10 Incline Bench Press
3X8-10 Dumbell Row
3X8-10 Dumbell Overhead Press
3X8-10 Curls
Some ab work
38 years old
definitely not sleeping enough
you can't expect much from that at all. take a week off, get some damn sleep, then get with a good trainer and start at square one. be prepared to answer a lot of questions about diet.