After I see my buddy do the pull all I can think of to say is Get over here ! In my best Scorpion voice . <| sep |> Thank you so much ! 1 . I made up my own plan , I narrowed it down to muscle groups and I do cardio as well . So like on monday I do shoulder and back and tuesday i focus on core and legs . and so on . But I implement cardio to each days workout . I run 2 miles outside at some point then go to the gym and do a 10 min treadmill warmup then im ready to start weight exercises . 2 . I do track my BMI , PBF , and muscle mass 1 time a month at my locals nutri shop . just to see progress and also to motivate me to hit bigger goals . 3 . I want to gain more mass and be 175180 of healthy muscle . But pretty much do my best to sustain a healthy lifestyle and continue to upkeep all my progress .