Firoth

Thanks for the suggestions. Should this be a complete replacement for my routine, or is there anything I should continue to do? And, are the lower reps per set meant to allow for higher weights? I don't have anyone to spot for me with the bench press. Is the chest press machine an acceptable substitute? I mentioned the back injuries because that's the reason I want to make my back stronger, it's always been weak and I think that's the root of my injuries. Do you have any suggestions with that in mind?

I've been doing this for about 2 months to build a base. I do the same thing everyday, 4-6 days per week. I drink 15g of protein about an hour before and 30g of protein within an hour after, in addition to whatever I happen to be eating. My diet varies terribly, but my metabolism is very fast and I'm always hungry. My goals are to build my back and upper body, while toning my ab region. Hoping anyone can give specific pointers towards my goals, or if there's anything that I'm missing altogether. I'm not looking to get huge, just stronger. I have a history of minor, but easy, back injuries and upper body strength is important for my job. I'm pretty confident in my leg strength as is, so I don't focus much there. Also, to note, nothing demotivates me like cardio, especially treadmill/biking. I'd love some alternatives. Seated Row (3sets of 10reps) Started at 90lbs, now 130lbs Rear Delta (3 of 10) 50, now 60 Leg press (3 of 10) 190, now 230 Lat pulldown (3 of 10) 90, now 110 Overhead Press (3 of 10) 50, now 60 Calf Extension (3 of 15) 190, now 230 Chest Press (3 of 10) 70, now 90 Roman Chair Leg Raise (3 of 15) Hip Abduction (3 of 15) 50, now 60 Roman Chair Hyperextensions (3 of 10) Holding 5lbs Hip Adduction (3 of 20) 50, now 60 Seated Torso Rotation (1 of 10 [Each side], 1 of 15, 1 of 20) 60 Barbell Wrist Curls (3 of 10) 10, now 20 Reverse Barbell Wrist Curls (3 of 10) 10, now 20 5-10 minutes of light cardio (walking/biking in place) 0.5-1mile walking, 2.5mile biking. Heart rate about 150 I'm 5'6" and started at 155lbs, now I'm down to 149.