Its been 3 years since I graduated high school and was lifting pretty often then, in weight training class. Max then was 285 on bench, and 325 squats. I was just strong not really tone or anything. Well since graduation I've put on alot of weight and lost alot of my muscle strength. I also recently broke my ankle so I would like to get into the gym and workout. My only problem is I have totally forgot a good workout regime. I forget what is good to do on what days and what not. Does anyone know of a good work out regime that will help me build my strength back up and lose weight at the same time. Quick note... I went to the gym this morning lifted a little bit and it was said. I could barely lift 125lbs 15 times after 3 sets. I guess its not bad for not lifting in 3 years, and I know the weight will go up with time, I just need a fluid routine.