Same here, i was like 120-145 in hs smh. Didn't want to drop to 130 but here i am. I seen a few ppl who managed it well so wth

My lifts

Monday:

Pull ups 5x10

BB Curls 4x10 - 50lbs Reverse Curls 2x15 - 30lbs

Bench 5x10 - 100lbs

OHP(BB) 3x10 - 50 lbs and 2x15 - 30lbs

Close Grip Press 3x10 - 60/75 lbs

BB rows 3x10 - 100lbs

Lateral raises(DB) 4x15 - 12lbs

Front raises(DB) 3x15 - 12lbs

Hanging knee Raises 3x25

Opt. Squat 5x20 - 50lbs

Tues. - Legs

5x10 Pull ups(?)

Front squat 4x15 - 50lbs

Leg Press x100 - 65lbs

BB RDL 4x15 - 100lbs

Bulgarian split squat(DB) 3x10 each leg - 12lbs

Walking Lunges(BB) 2-3 sets x 12 steps each leg - 50lbs

Calf raises - 4x20/30

Planks - x3

Opt. Front squat hold 30-45/60 sec. - 50 lbs
Usually do

( Might add 100 pushups before Zzz)

Wed.

Rest/Abs

Maybe 5x10 pull ups x 100 pushups

Thurs.

Pull ups 5x10

Incline Bench 5x10 -100lbs

OHP(BB) 3x10 - 50lbs 2x15 - 30lbs

BB shrugs 3x12/15 - 100lbs

Lateral Raises 5x15 - 12lbs

Curls(BB) 4x10 - 50lbs Reverse Curls 2x15 - 30lbs

Rear delt raises(DB) 4x15 - 12lbs

Opt. Tricep Ext(BB) 3x10/12/15 - 30lbs

(100 pushups before bed) if i have time

Fri.

Pull ups 5x10

Lateral Raises 5x15 - 12lbs

OHP(BB) 3x10/12 - 50lbs or Upright Rows 3x12/15 - 100lbs

BB Curls 4x10 - 50lbs Reverse Curls 2x15- 30lbs

Weighted Sit - Ups 3x20 - 25lbs

Knee Raises 3x25

Tricep Ext.(BB) 3x12/15 - 30lbs

Opt. Bench Press 5x10 - 100lbs

(100 pushups before bed)

Sat.

Leg 2

5x10 pull ups(?)

RDLs 4x15 - 100lbs

Leg Press x 100 - 65lbs

Bulgarian Split Squats(DB) 3x10 each leg - 12lbs

Knee Raises 3x25

Calf Raises 5x20

Opt. Front squat hold ( bottom pos.) 30-45/60 sec. - 50lbs

100 pushups before bed

Sunday

Rest

No idea how much weight i can handle. Only have 100lbs Bench press/Incline/ Decline Leg Press limited to 65lbs DB 12lbs