I worked out in my wieght training class, at the end I was able to Bench 165. squat 200. and and that thing were you lift up the bar and curl your wrists while doing it to meet your chest-145. I could curl 45. A mile run. Avg time 7:45.
Its been awhile since I have really used those muscles, so since I am starting again.
I will start bench at just 145. I am not good at squat so I will start 150. And I have been really bad at keeping up with my curls, so I will start 25.
I used to be able to do 20 dips with 35lbs extra weight, so will just start out normal dips, no weight added.