So back in January when Tom M had his Q and A thread, I asked him for a new 4x week workout. It was monday - dlifts, pull ups, t-bar, superset pull ins/pulldowns, dbell row... tues - bench, dbell bench, decline fly, incline hammer, cable cross ... thurs - squats, lunges, SL DL's, superset leg ext and leg curls... fri - milt press, close grip bench, barbell curls, OH extensions, SS shoulder flies.. SS close grip bench, pushdowns, SS preachers, hammers...
So I recently graduated college from Villanova University and am now on the job hunt. While i took myself from a scrawny HS runner at 6'1'' 155 lbs to a lean 6'1'' 185 lbs, I think I should focus more on the jobs and such and maybe cut from 4x/week workout to 3x/week workout with running once or twice a week. I would love to put on another 5-10 lbs of lean muscle as well.... My goals have been to stay lean and fit and cut, but just have a bit more mass.
Do you guys know how i could structure this workout. I just ran, but I could feel my squats still from 2 days before... what is the best way to go about this. Thanks! Also any diet help would be awesome as well.