so heres what I did.
i did a bench press routine like this
8,6,4,4,2 light weight
6,4,2,2 moderate
1,1,1 heavy
135x20
155x20
5 sets of pull ups
5 sets of dips
immediately post workout I pinned cjc1295/Ipa at 125mcg/120mcg
waited 25 mins then pinned in each side delt at 30mcg of IGF1 LR3...