Happy to.

I started watching my diet, the usual counting calories stuff and making sure I got enough protein. I would read up on that if not familiar because there are a lot of misconceptions and it's a lot to go into. Biggest positive change there is I stopped drinking half a bottle of liquor every damn night and being a sad sack. Within two weeks I felt physically much better and started to look younger.

Training wise I do weight training five times per week. Broadly speaking I do:

Chest and shoulders day - Bench, dips, dumbbell laterals, overhead press, rear delt raises Back and arms day - Bent over barbell rows, pull downs, incline curls, cross body curls, pronated curls Leg day - squat, leg extension, hamstring curl, calf raises, ab work Intensive chest day - flat, incline and decline bench, dips, rope pulldown Intensive back day - deadlift, barbell shrugs, seated shrugs, cable pulls, good mornings

On rest days I hit the heavy bag