OK guys Im 6'2 226lbs.

MAX's

Bench: 320
Squat:450 FULL 90*
Mile run: 6min

MY body fat is probally like 16-17% I need that down Id be happy with 10%

OK my workout is as follows

mon: All sets 8, 8, 8, 5

Bench: 225, 225, 245,255
Super Setted with
Seated row: 160, 160, 180, 200

Incline Bench: 165, 185, 205, 225
SS
Lat pulldowns: 150, 170, 180, 200

Decline bench: 185, 205, 225, 230
SS
Bent row: 70, 75, 85, 90

Tuesday:
squat: 205, 205, 225, 235 (Hurt my lower back jsut taking it easy for about one more week very easy for me)
SS
Dumbbell Millitary press: 65, 70, 75,75

Shrugs : 225, 225, 275, 315
ss
Front squats: 135, 155,185,205

Upright row: 115, 115,135,135
ss
Lat shoulder raises: 40,40,50,55

Wends: hour cardio and bi's Tri's

Thurs:
All dumbells or cables and 3x12

bench: 70,80,90
ss
rows: 70,80,90

incline cable flys: 80,80,90
ss
Back fys: 35# Dbs

Face pulls: 90,90,100
ss
seated hammer strenght bench: 3x295

finish wiht burnout pushups

Friday: same sets as thursday
Box jumps
ss
leg curls 140x3

single leg squats: 50, 55, 55
ss
step ups: 50, 55, 55

delt melts: Ft, lat, and mill press all one rep X3

DIps and pull ups BW to burnout

one mile as fast as possible

food: every day eggs, oatmeal, whey and casein protein, BCAA, JAcked 3d, grean veggies Ie spinich and broc. Meats like lean beef chicken, fish, all spread out over 6meals. protien and carbs and sugars taken all either prior to and or after workout. Protine the minute I wake up and one scoop casein immeditally prior ot bed.


Thinking of adding 15 min avg paced cadio or intervals after all workouts

and also addin 1/2hr-1hr every morning of cardio first thing after waking up.


is this going to give me what im after. What sucks is I sit in a partol unit all day unlike the guys with physical labor jobs