Former Athlete Starting from Scratch

[3Point5SE]

I graduated this past summer from High School and played 4 years of Football. Got injured the last two years and had to get ACL reconstruction my Junior Year, and surgery on a torn Labrum after my senior year, that I got this past August. Well I used to be ripped and now I'm skinny and I hate it. I went from pushing a lot of weight, to barely pushing the lawn mower. I haven't really been commited to a dedicated workout program, and just freelanced at the gym. But after 3 months after my shoulder surgery I have planned to get serious in the gym after my girlfriend, and friends have told me I've got smaller. I plan to use the UF Workout Schedule and I'm trying to stay as strict as I can to it, knowing I may start a little bit slow. I'm going to hop off the xbox and into the gym 3-4 times a week, to add that to school and work. It also sucks from once benching 250lbs. 2 years ago to barely pushing 135lbs. That's the downside of surgery, too add to the random shoulder pain.

Will Rotate from a 3-Week Lifting with Upper/Lower/Total and 4-Week with Upper/Lower/Upper/Lower depending on how busy I am that week.
5'9
Weight: 150

Week 1 Day 1 - Upper Body
Med Ball Bench Press
95lbs. x 6
115lbs. x 6

Bench Press
115lbs. x 6
95lbs. x 6
95lbs. x 6
115lbs. x 5

Seated Row
150lbs x 15
170lbs x 15
185lbs x 12

Shoulder Press
65lbs. x 6
*discontinued do to shoulder*

Shoulder Shrugs
135lbs. x 10
135lbs. x 10
135lbs. x 10

pulldowns
80lbs. x 15
100lbs. x 15

Bicep Curls
45lbs. x 12
65lbs. x 10

DB Wrist Curl
25lbs. x 10
30lbs. x 10

Body Wt. Ab Curls
BW x 50

[3Point5SE]

I've got no set goals or set dates, I did that before. But I'll keep 1 goal. That is to lift more than my previous sessions, while doing it with proper mechanics and to keep that philosophy. If I have a set goal I'll be more likely to use bad mechanics just to get that number. I did that in High School. No one is going to be there to look at what numbers I'm doing. Strength is something that's more than numbers.

[3Point5SE]

Week 1 Day 2
Shrug Pull
135lbs. x 5
185lbs. x 5
205lbs. x 5

Deadlift
185lbs. x 8
205lbs. x 5
225lbs. x 5
245lbs. x 1

Leg Curl
80lbs. x 15
100lbs. x 12

Leg Press
300lbs. x 15
360lbs. x 10

DB Incline Press
45lbs x 8
45lbs. x 8
50lbs. x 6

Pull ups
BW. x 6
BW x 6

Upright Row
85lbs. x 8
85lbs. x 8

Seated Dips
90lbs. x 15
110lbs. x 12

[Marcoccia]

dude just work hard I had a problem with my shoulder last year I was out for 10mo. In that time I managed to put on 30lbs cause I wasn't able to lift my bench went from reps at 225 down to 135lbs, I could do 25-50 push-ups then it was max 10 before I was in pain, and I was getting pretty jacked at the time. Now that I'm healthy my bench is back to 185lbs for 3x10 and growing and I'm back to doing 25 push-ups at a time. It will take a ton of work, you'll get pissed at times but know you did it once to get where you were and you can do it again.

[3Point5SE]

dude just work hard I had a problem with my shoulder last year I was out for 10mo. In that time I managed to put on 30lbs cause I wasn't able to lift my bench went from reps at 225 down to 135lbs, I could do 25-50 push-ups then it was max 10 before I was in pain, and I was getting pretty jacked at the time. Now that I'm healthy my bench is back to 185lbs for 3x10 and growing and I'm back to doing 25 push-ups at a time. It will take a ton of work, you'll get pissed at times but know you did it once to get where you were and you can do it again.

yea, I already have realized it'll take a lot of work. I was in the gym till I wanted to puke last night. Than I went home and just laid on the bathroom floor.

But I'm just 3 and a half months out of surgrey, so I've got a long road ahead of me. But I need to get back to where I am in shape and ripped. I miss those days. But since I'm not playing football anymore *sheds a tear* I won't have to worry as much with injuries.

[3Point5SE]

but just an update, last saturday I maxed my bench 155lbs once, this past tuesday I benche 165lbs twice... I've been kind of slipping on a routine workout. I've also been gaining weight, I weighed my self yesterday at 158lbs. Using the same scale I weighed myself at 150lbs. around 3 weeks ago.

Last Bench Workout
3 x 135lbs
3 x 145 lbs
3 x 150 lbs
3 x 155 lbs
2 x 165 lbs

[3Point5SE]

did a bench workout, I'm just going to post the major lifts. I don't have have to post all my supplemental lifts all the time
5 x 135lbs.
4 x 145lbs.
4 x 155lbs
3 x 165lbs.
1.5 x 175lbs.

than did
1 x 185lbs. with just a little two finger spot