I used to weigh 155(college weight) haha I weigh anywhere from 123-125pounds now (115 in HS) ever since I changed my diet and started going to the gym. As far as my stats go I can Squat 155 pretty easily I used to run track and field (hurdles) in HS and we would pack on 5 45s on each side and do one squat but with helpers on each side haha.
I can bench on a incline machine 180pounds 2-3 sets of 10 reps
my daily routines go as followed:
M: Core,back : 30mins of core excises p90x with amix, Back: 2sets of 10x wide grip pull ups 2x sets of neutral grip as long as I can hold stationary pull to build lats even more. Take a 40 lbs dumbell and find a bench and use it as a back and neck support and pull the dumbell over my head and bring it up using my chest,tris and lats. I havent posted a pic yet but I have fairly big lats if I flex them out
, trapezius pushups by using your elbows going up and down. and finally the Tbar.
Tues: Legs/Forearms. Squats I only just started getting back into it I do 155 pounds deadlifts not sure about that as much I need to find get a more proper technique. If done wrong can seriously screw up my lower back... Then after exhausting myself I go the cables and do a and hand squeeze 90lbs alternating until I cant do anymore. After which I find a 10 pound weight and do wrists curls and other forearm movements.
We: Shoulders, I mostly just work on my Deltiods taking barbell and putting it behind my head and lifting it for 3 sets of 10. I then Move on to biceps and triceps. When I started working out I did a huge amount of shoulder work out and they quickly became my biggest muscle on my arms so I dont do them that much anymore, Cardio- running 2 miles on certain days or jump roping and shadow boxing 300-400 punches and lots and lots of streching.
Thurs: Chest I'm worried about getting too big of a chest so Im hesitant about working out my chest as much as I used to. Before I would bench 45s on each side too worried wit no help to go heavier. On the incline bench machine ill go 180pounds and do 3 sets of 10x reps. I also do one other one but I forget what its called.