Soldato
Sean, where do I start!
While nailing diet isn't as important if you're not focusing on gaining muscle, ignoring it while having goals in fitness is a big no no. Hell, from what I've learnt about nutrition over the last few years I'd be consuming what most would call a 'strict' diet, high protein, high fat, low carb even if I wasn't doing any sort of training. The simple reason being this is the balance our bodies desire and have evolved work with.
First of all, are you interested in improving your diet because you're starting at the gym and think they go hand in hand, or because you want to provide your body with healthier fuel?
While our bodies desire a particular palette of food types, they're incredible at adapting to whatever you give them. Hence why many people are alive and, even more incredibly, putting on muscle mass when, on the grand scheme of things, what they're feeding their body with is only a few steps up from mud.
Hopefully your advent into fitness again will spur an equal interest in nutrition and you can start seeing the benefits that both can bring.
@Delvis. Ah I see, ok that makes sense then! If you have access to a decline bench then try decline flyes, these should invoke less involvement from your delts. Even if you have a flat bench just wedge something underneath it!
Also how far up do your arms come up with you're doing these? I find beyond 30 degrees from parallel (with the floor) all tension is lost in the pec so contracting any further is pointless. Instead, start the rep in the negative at -30 degrees or so, with the dumbbells near the floor depending on how high the bench is. Doing that on decline and your chest should be on fire after a few sets.
While nailing diet isn't as important if you're not focusing on gaining muscle, ignoring it while having goals in fitness is a big no no. Hell, from what I've learnt about nutrition over the last few years I'd be consuming what most would call a 'strict' diet, high protein, high fat, low carb even if I wasn't doing any sort of training. The simple reason being this is the balance our bodies desire and have evolved work with.
First of all, are you interested in improving your diet because you're starting at the gym and think they go hand in hand, or because you want to provide your body with healthier fuel?
While our bodies desire a particular palette of food types, they're incredible at adapting to whatever you give them. Hence why many people are alive and, even more incredibly, putting on muscle mass when, on the grand scheme of things, what they're feeding their body with is only a few steps up from mud.
Hopefully your advent into fitness again will spur an equal interest in nutrition and you can start seeing the benefits that both can bring.
@Delvis. Ah I see, ok that makes sense then! If you have access to a decline bench then try decline flyes, these should invoke less involvement from your delts. Even if you have a flat bench just wedge something underneath it!
Also how far up do your arms come up with you're doing these? I find beyond 30 degrees from parallel (with the floor) all tension is lost in the pec so contracting any further is pointless. Instead, start the rep in the negative at -30 degrees or so, with the dumbbells near the floor depending on how high the bench is. Doing that on decline and your chest should be on fire after a few sets.
I think I have issues with making my arms go back far enough, I don't know, hopefully people at the meet on saturday will point things out to me.
110 on monday then 115 next friday can't wait the deadlift is my fav exersize! 
