saige_

Yeah just take it slow then, and make sure you get lots of sleep. I work a physical job as well (haul around about 12k lbs of shit a day) and your body can only do so much, you gotta give it the tools (good nutrition and sleep) to let it repair itself.

You've already discovered the first rule of bench, if you don't have a spotter don't collar the weights ;)

Start light and work your way up and you'll be fine. If you want results getting a full range of motion with good technique is more important than lifting more weight. Push yourself, but make sure your technique is solid. If you're cheating with your form you're only cheating yourself out of results. Better to lift less weight properly - especially if you're working a physical job - than more weight poorly, that's how bros get hurt.

Good luck man! If you want a form check record yourself squatting/deadlifting/whatever and pm me.

@garfield518: Unless @falserelic works a super physical job or was a football player in college or something I'd probably consider him a novice, he'll likely see some recomp just from cleaning up his diet (I did when I started) without having to eat too steep a deficit for the first while.

Ahaha I read gud apparently ;)

I'd ease into the big compound lifts, there's a lot that can go wrong with them. Starting Strength is generally regarded as THE reference book for those lifts (and actually honestly I'd probably recommend you start with that routine and see how you like it, then start adding in accessories or modifying/trying other routines once you've got the basics down).

Focus on your squat/dead/bench/ohp more than anything, make sure your form is solid and don't let your ego get in the way while you're getting your mechanics right (ie, don't load a bunch of weight on the bar and then quarter squat).

Do you work a physical job or sit at a desk?

What was your routine like before? How is your form with squats/deads/ohp/bench?

I agree with carryboy, I'd move shoulder to leg days, and then I'd switch your wed/mon. Diet is the biggest part of getting ripped, eat clean and count dem calories. Aim for 1g of protein per lb of bodyweight, and for now let the rest fall where it does (stay away from trans fats!!!).

If you're getting protein powder I'd suggest getting it online, way cheaper.

Did the PT give you rep and set ranges?

EDIT: Your last post wasn't there when I was typing this. Your food choices look solid, try to have a complex carb with every major meal (which should obviously include protein). Watch the mercury content of the fish you eat, don't go eating tuna every day. Chicken/turkey/fish are the go-to's because they're lean, but if you're feeling exotic red meats like bison, kangaroo, venison etc are lean as well (believe me, chicken and fish get boring after a while).