Would like and appreciate YOUR advice!

[fpr]

Hello,
I posted here a while back, with full-time work and school schedule I go to the gym in spurts. I've just started back up again and have been going for about two weeks. I'd like to start up the WBB workout 1, couple of questions before I start:
1) I remember seeing a link with videos on how and what each exercise is -- anyone know the URL?

2) When doing benching and squats, is it effective if I'm using the safety rack? (Not sure the exact name, basically the bar is connected and slides with each movement alongside the grooves)

So far what I've been doing is: (don't know the proper names for these exercises)

standing dumbell curls, 40lbs, 5 sets @ 5rep/set (written as 5x5?)
tricep curls? (seated at 90 degrees, single dumbell behind back) 70 lbs, 5 x 5
military press 65 lbs, 5x5
squat (in rack that I described above) 200lbs, 10 reps, 3 sets
benchpress (in rack that I described above) 140lbs 5 x 5

Unfortunately I never did any weightlifting in highschool, nor was I introduced to it (grew up overseas).

I'm 5'11, 210 lbs

I'd appreciate any feedback on how to get started and on setting goals.

Thanks

[ancom41]

1) http://www.exrx.net/Lists/Directory.html
2) It is called a smith machine, and you will see much quicker and safer results using free weights. The smith machine limits range of motion and excludes your stabalizer muscles.

You can keep the isolation work if you want, but try to keep to compound movements. In this case, keep the squat and bench and just add deadlift and rows. I wish you luck.