thanks alot .

with the power sets, im not sure what you call them my mate who is a bit of a gym junkie just said do these. They consist of starting with your arms at a 90 degree angle and then lifting the weights to your shoulders (7 times) then bring the weights down to your thighs and lifting the weights from your thighs to a 90 degree angle (7 times) then back down to your thighs and bring them all the way up to your shoulders (7 times) and i usally do that about 7 times through the day.

are protein shakes realy worth it? alot of my gym buddys think there just a joke.

all the help is greatly appriciated, i was raised in a polite family so i learnt from the best hopin for the smae with boxing .