[ForrestBrown86]

Well guys, here's the deal. I'm a 21 year old guy who once was in pretty good shape and has deteriorated into a slovenly fat guy. I realized I MUST get into shape if I want to continue with my goal to fight pro in the future-so heres the deal for transformation.

The stats
Height: 5'9
Weight: 240
Bf%28

Plan for change
-Running weekly
-weight training 5x5 style
-conditioning the Ross way

[ForrestBrown86]

This is my lifting routine for a while anyway

Monday
Squats
Front Squats
Reverse Hypers
Sit-ups

Tuesday-circuit Couture style
8x Bent Over Row
8x Upright Row
8x Military Press
8x Good Morning
8x Lunges each leg
8x Squat
8x Squat & Press
8x Dead Lift

Wensday
Bench Press
OverHead Press
Military Press
Shoulder Raises

Thursday-circuit Couture style
8x Bent Over Row
8x Upright Row
8x Military Press
8x Good Morning
8x Lunges each leg
8x Squat
8x Squat & Press
8x Dead Lift

Friday
Deadlifts
Face Pulls
Pull-Ups
Bent-Over Rows
Wood Chop
Sit-ups

[ForrestBrown86]

So today (friday jan,4th) I did the running thing this morning, which was 20 mins walking then 5 mins run,5 mins walk, 5 mins run, etc.. for 30 mins. unfortunatly my conditioning isnt to the level that I can run the entire way so I guess this is how its gonna go for a while.

Weights however were good today.
Deadlifts -345x5,350x5,360x5,375x5,380x5
Face Pulls-45x5x5
Pull-Ups-2
Bent-Over Row-195x5,200x5,205x5,210x5,215x5
Wood Chop-used a real axe for this at my parents,did like 100 per side
Sit-ups-50


so in response, anyone have questions/advice/ideas on my stuff?

[takeahnase]

Workouts look good. You might try assisted pullups (either on a machine or with bands) or add some negatives, I'm not sure doing 2 pullups per week is very beneficial. I'd also keep the weight really low on the circuits at first, other wise it may all be a bit too much, but thats for you to decide of course.

[fennway4414]

Bands work beautifully. I could barely do one a month or two ago and now I could do sets of 6 or 8, probably even 15 if I wanted to do the curl monkey half pull up variation.

[ForrestBrown86]

cool, so how would I go about using bands for that? my gym has a machine but all the curl monkeys use it so I try and stay away.