I smoke about a pack a day. My work out is aerobic weight lifting. I do for chest: 10 sets of 25 reps, upper chest: 10 sets of 25 reps, for shoulders I do 10 sets of 25 reps doing up right rows, for Lats I do lat pull downs 10 sets of 25 reps, for triceps I do tricep extensions 10 sets if 25 reps, and lastly I do my biceps dumbbell curls 8 sets of 25 reps. I work out very very hard to the point that I'm already on my second wind by the time I'm working on shoulders. Every time I work out I can feel the painful burning. I work out every other day. Mon, Wed, Fri, Sun, Tues, Thur, Sat, Mon, . . . . . . ect. ect. I often wonder if smoking interferes with my system and work outs. I don't smoke during my work outs, that would be futile.