The 8 Month Plan

[dline]

well after 2 1/2 years of doing nothing but enjoying college life (eating, drinking, women...) I have decided to get back to where i was in the gym and surpass it. when i slowly tapered myself out of the gym i was:
5'8
190lb BF% 12 (maybe but def the thinniest of my life)
Bench Max - 275
Leg Press - 620

i'm an 2/3 endomorph 1/3 mesomorph maybe 1/2 1/2 not positive

Current stats

215lb BF% 25-30

no muscle left (this blows)

gimme the info i need to get back to the last day of training but i want
bench @ 375 and legs (squat this time) @ 720 and ripped

info will be grateful and i'm looking to post picks for the journey.

Serious face behind this post, so help me out.

 

[fallingeggs]

well i bet you want to lose all the fat first, in which case here is a post i made that deals with the same that -->
http://www.elitefitness.com/forum/showthread.php?t=494170

for me, as i am doing the same thing, i can honestly say the best thing i did was spend 15 bucks and become a plat member, you can search and find the answer to any question you have or might have. can find all the info you need instead of asking people to give it to you. my 2 cents.

 

[dline]

Okay i should have clarified alittle more.
My diet will be based on Dr. Columbu's Endomorph for Fast Fat Loos

My first month back will be to get my muscle familiar with weights again and to get my ligaments and tendons conditioned for the following

Month 2
Week1
Day A 10x4 - Flat bench, incline, fly's, Row, Lat pull down, shrugs, military press, dumbell ext. front, dumbell ext. lat., Abs
Day B 10x4 - Squats, leg press, hamstring curl, leg ext., calf raises, tri. ext., Dips, skull crushers, bi. curls (wide grip), bi. curls (in grip), reverse curl (out grip), forearms
Day C - Cardio
Day D - same as A
Day E - same as B
Day F - Cardio
Day G - Cardio

also reps x sets might change due to maybe biting to much to chew too soon. but are my goals un able to be done in that time? again - 8 Months be a ripped beast again with less BF and putting up more weight?? now criteque

 

[fallingeggs]

looks alright.

i would take out one of the curls (wide or in), i take out the leg press and put in deadlifts once during the week (on that day think about lowering sets for squat and deadlift, maybe 3x10 for each or 3x10 for squat and 3x5 for deadlift), change shrugs to power shrugs, the rows should be bent over (90 degree) barbell rows, either do tri exts or skulls (change every 2 or 3 weeks), and on the bench do 10x3 each set b/c 8 sets hitting almost the same thing is a lot. remember, more is not always better.

in 8 months you will be happy, i do not think you will be a ripped beast but you will be good.

take a look at the 'training vault' sticky in the weight lifting forum and read about the 5x5 program. after awhile you may get tired of doing what you have planned out and the 5x5 works great for strength.

happy lifting.

and about your diet, as long as you are under your bmr you will be good.

another of my 2cents for you

 

[dline]

the 10x4 program is to build up the mitochondra so that i am able to adjust to heavier weights and tune my rep x set more accordingly. (it's a variation of a beginning powerlifting program) curls i'm keeping cuz they take time on my body to develope, dealift is subbed for squats everyother week. thank for the info doea anyone else have anything to say or just look?