Name: zubayr
Height: 5' 10"

Training Since Almost 6-7 years (no kidding) - Had a lot of big long gaps though like 2 months of training 10 months gap. Actual training started 8 months back with consistency but coz of lack of knowledge not able to progress properly. Then i came to know about GUS. Found some good articles on strength and form. (still reading em)

Training Goals: Earlier - Just the usual teenage dream - Hypertrophy. Now I want to be nothing less than a strongman.
I workout @ home wd limited resources like Olympic Barbell,rubber weight plates(in kg's) old fashioned Squat rack and a pair of dumbells. soon i'll arrang a pullup bar.

Currently Doing 4 day split as suggested by Eric T.

my workout goes like this:
Monday: Deadlift, Lunges.
Tuesday: OHP, BB Supine grip rows
Thursday: Squats. (wat else can i do? plz suggest)
Friday: bench press, Step ups.
will need ur suggestions on my form on DL's and Squats as well as on programming.

Day 1 (28-5-2012)
Deadlift :
(Warmups)
1st Set :wd Empty bar10 reps,
2nd Set :40 kgs 6 reps
3rd Set :60 kgs 3 reps
4th Set :70 kg 3 reps
(work sets)
80kgs 3 sets X 3reps

Lunges :
40kg 3 sets X 10X10X7

Day 2: (29-5-2012)
OHP:
(warmups)
1st Set :wd Empty bar10 reps,
2nd Set :40 kgs 6 reps
3rd Set :50 kgs 3 reps
(work sets)
55kgs 3 sets X 3reps

supine grip bb rowing :
40kg 3 sets X 10X12X9

Day 3 (31-5-2012)
Squat
empty bar x10
40kgs x 8
50kgs x 6
60kgs x 3
70kgs x 3
80kgs x 3x 3sets

Day 4 (1-6-2012)
Bench press

empty bar x10
40kgs x 8
50kgs x 6
60kgs x 3
65kgs x 3
75kgs x 3x 3sets

(will make a bench soon to perform step ups)

P.S. my squats, dls and bench r almost same due to injury i got while doing dl's 4-5 months back. i didnt perform dl's and squats for about 3 weeks(so my concentration was on bench and OHP).then started Dl's and squats with light weights.)

edited

2nd week starting from today. i have few questions …..
as rorshach said in a DL form check post of mine about mobility drills (i don't do them. never done before)
"" Split the mobility drills into two groups, one for the upper body(bench, OHP,etc) exercises & one for the lower body(DL, squat, etc) exercises, take at least 5 mobility exercises for upper body days & at least 8-10 for lower body days. You can search the site for mobility drill videos. ""
i searched and found many of them, a bit confused on which to choose. u people r experienced lifters and u knew it better than me.so i request u to plz tell me which to choose.

WEEK 2 (4-6-2012)

DL
(Warmup)
Empty bar x10
40kgs x 7
60kgs x 5
70kgs x 3
(Work sets)
80kgs x 3
80kgs x 3
80kgs x 3

Lunges
40 kgs x 10
40 kgs x 9
40 kgs x 7

WEEK 2 (5-6-2012)

OHP
(Warmup)
Empty bar x10
40kgs x 8
50kgs x 3
(Work sets)
55kgs x 3
55kgs x 3
55kgs x 3

BB supione grip rowing
40 kgs x 12
40 kgs x 10
40 kgs x 10

WEEK 2 (7-6-2012)

Squat
(Warmup)
Empty bar x10
40kgs x 8
50kgs x 5
60kgs x 3
70kgs x 3
(Work sets)
80kgs x 3
80kgs x 3
80kgs x 3