ok first of great site guys. been a lot of help and i dont even post that much. But now that i decided to stop doing college football and get a job, i am in need of your expertise.
I'm 18 years old, 6' 210 lbs. my goals-short term are to get my strength and muscle size and density back-"long" term are to drop to around 195-200 and keep the strength gains.
my situation is during summer training i had my bench up to 310'ish and my squat was close to 400. i was alot denser and i didnt feel so sluggish. now that i stopped playing football and missed the weight room a couple weeks my bench is back down to around 275 and i dont wanna know what the squat is :/
ok anyway sorry for the book. i'd like to get some example routines that would be a great base to help me reach my goals. i'd really like to get up to 300 again on bench and get some more muscle under this flab thanks