Look at this depressing graveyard of my swole-brethren. Where are you now, my brothers? Where are you when we need you most? The soft-bodies have us outnumbered. I fear for my lats. 

I'm just running lately, works fine to get tired lol

All cardio for me. I won't be hitting the gym in a long time. 

I eat Mcdonalds after I workout

Chest flies 4 x 10

Cable crossovers 4 x 15

bench press 4 x 10

Incline bench press 4 x 10

decline bench press 4 x 10

lat pull down 4 x 15

cable row 4 x 15

sit-ups 75

crunches 75

Jumpin jacks 75

Bro, hit those crunches and skip the sit-ups, your spine is gonna end up lookin' like a candy cane. The Bodfather recs planking and some bird-dogs to work the core. You're welcome.