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Good job. Keep up the hard work.

No deadlifts? No grunting? No thanks for a membership. I would not be a member of that gym.

You can do bent over rows and straight leg deadlifts with the dumbbells that you have in the mean time.

I usually do one on and then one off. It seems to work for me.

It's fine to do cardio on the same day as weights. Just remember to do the weight training first and finish with the cardio. It would be better to do the cardio on it's own day, but not necessary.

This is what I'm currently doing but I would like to see some opinions about it. Week 1, 2 and 4 look like this: Monday: Upper Tuesday: Lower Wednesday: Upper Thursday: Core/cardio Friday: Lower Saturday: Upper Sunday: Off Week 3 looks like this: Monday: Lower Tuesday: Upper Wednesday: Lower Thursda...

Do you have a barbell? How many weights do you have? You could use the barbell to do bent over rows. I recommend you get a chin up bar. They have ones you can mount in a doorway. I have one and they work great.

What's your diet like? Read the sticky in the diet section called "read before posting". What do you do for exercise right now? I would recommend doing some HIIT if you aren't already.

Vary your cardio. It seems you're running at a very static pace. Try incorporating some HIIT. You can do this on a treadmill but I prefer doing it outdoors.

I'm still working upper/lower split, but I wouldn't mind doing a full body workout sometime. Maybe I'll take a day off and do a full body the following day.

As a college soccer play doesn't your team have coaches for that?

RK19 wrote:good thread! very informative,should be stickied!

Agreed, should be stickied.

Eat a clean diet, lift heavy and get plenty of rest.

If it hurts during pushups but not bench press, which is pretty much the same motion, then I would have to guess it's your form during the pushups.

To reduce the fat you'll need a really clean diet.

Defining the average fitness for each age is pretty hard. If you're interested you can read this crossfit article about fitness. There's some pretty good information in there.

http://library.crossfit.com/free/pdf/CFJ-trial.pdf