Hello all I'm new to the forum and would like some advice from those more experienced than myself. Sorry if this wrong section for this.
For the majority of my life I've played football and boxed. Unfortunately at this age I cant really play football, at least full contact, and with a 5 year old I dont really have time to train like I'd like to for boxing. This has put me in a rut and has taken its toll on my fitness as Ive gone from a solid 170 of muscle to 195. A friend of mine has given me a great deal on a bench/squat rack so I've decided enough is enough and its time for me to get back on track. I realize theres more options than bench press and squats, I do a lot of swimming and treading water, but this is the routine I've grown used to and to be honest, before I let go I was getting great results. So this is where I need some advice.... Is there any workout routines, combos, exercises, etc, that would be good to get back into my football/boxing build? With that, where should I start my weight as far as sets go in comparison to my max? At the moment I've just been taking an isolated whey protein and doing different variations of push ups and bridges. I'd like some advice on a good supplement regimen as well but I think that question is better suited for a different part of the forum.
If theres any important info I left out let me know please. Thanks in advance!!