hey man i appreciate ur help. well to explain u in short. my wrkout at present goes like this nd this is really workin out fr me... for eg for chest on monday .... incline bench 3 sets 10,8,6... flyes on flat bench 10,8,6 and push up 3 sets. next week flat bench , incline flyes and push ups ....this changes for every body part for alternate week. nd give me some suggestions on diet coz. i want to gain as clean as possible. i plan 2 start in december with my cycle coz the contest is nw in feb. ps im off since 5 months.

dadawg here . i tried to give you rep for your help in this thread
http://www.steroidology.com/forum/an...ake-gains.html but it didnt work so i sent this message instead . very helpfull bro , the staff here at ology always appreciate it when members put out that kind of help .