my work out routine and nutritions factor as follow, I am trying to go back to my old self- which is to be cut, lean, but yet still strong and flexible, not bulky.

I keep a journey of my daily food intake, and workout routine. I don't drink sodas, eat fries food that much, or coffee.

mon/wed/fir/sun:
1 to 2 mile jog
15-20 flexibility excerise
3-5 min of isometric
15-30 boxing
punching/kicking
200 to 300 abs

tues/thurs/sturaday:
1 to 2 mile run
15-20 flexibility
3 set of 10 bench press
3 set of 10 french press
4 set of 6 bicep curl
4 set of 6 dumbbell curl
4 set of * of wrist curl
4 set of * forearm curl
3 set of 6 arm curl
4 set of 10 triceps curl
3 set of 10 squat
3-6 of various shoulder excerise
3 set of 10 push up
100 toes rise
200-300 abs
and cool down.

here is a old pictures of how i use to look like, and well be again once i complete my 90 days routine. it usally take me 2-3 hours to complete.