View Full Version : My new regiment rate me, help me

11-15-2010, 06:50 PM
Hey everybody! Today i started my new workout! the names robert most call me jeffy! I'm kinda new to the site looking for some help and a lil critiquing on what i'm doing! I've been in weight lifting for 3 1/2 years but had to get out to work! so now i officially go to the gym! I'm an ex football player! My goal is not to really get alot stronger (i want to but not my main goal) but i wanna get my body in better shape! I wanna get cut!

Body specs:
kinda fat!

Last time i maxed out was about 3 months ago!
Bench: 295
Squat: 365
Power Clean: 285
Dead Lift: 430

Going for
Bench: 330
Squat: 400
Power Clean: 300
Dead Lift: 475

I work out Monday-Thursday here's my workouts
Bench 3 x 5
Incline Bench 2 x 5
Close grip 2 x 5
Dips 3 x max
Sit ups 4 x 5

Day 2
Squat 3 x 5
Front squat 2 x 5
Dead lift 3 x 5
Calf raises 3 x 10
Sit ups 4 x 5

Day 3
Military Press 5 x 5
Shoulder shrugs 3 x 8
Bent over row 5 x 5
Shoulder Press 4 x 5
Sit ups 5 x 5

Day 4
Leg Press 2 x 5
Curls 5 x 5
Pull ups 2 x 5
Lat Pulldowns 2 x 5
Power cleans 2 x 5
Sit ups 5 x 5

Dont have a set day for cardio yet try and do it whenever i find time. Also its kinda hard to have a hardcore diet atm because school and obviously i'm black so fried food for dinner lol! but any help will be appreciated and if your not willing to help dont post plz and thanks!
and i couldnt add any photos lol!