I exercise 5-7 days a week.
I lift weights 5 (one hour) and do some sort or cardio (half hour) the other two.
I eat healthy, lots of white meat, fruites, and veggies.
I eat small meals every 2-3 hours.
I am 5'9" 162lbs.
Bench press- 3 sets of 185-200lbs- 10-12 reps
leg press- 4 sets of 550-640- 6-8 reps
squat- 3 sets of 250-300- 6-8 reps (could do more but hurts knee)
lat pulldown- 3 sets of 145-160- 10-12 reps


i could do more weight but i try to get full range of motion and lift in a slow and smooth motion. i try to work on negatives

what does everyone think?