Exercises Advice to get toned?

I wrestled (middle/high school) for 4 years and was pretty toned. However after I stopped last year due to a recurring injury in my arm, I have not been able to get back to lifting what I was able to just a year before, and I seem to be at a stand still (bench 155, 60ish pushups, curl 55, mile 6:00). I increase my weight but seem to go nowhere and get no results. So I am asking what I could be doing wrong, and what I could start doing.





This is what I usually do in a week's workouts





Monday: Bench press, millitary press, tricep pushbacks, DIP, Run 2 miles, Crunches, pushups


Tuesday: Off


Wednsday: Lat pulldowns, pull/chin-ups, hammer curls, Dead lifts, barbell curls, Run 2 Miles, Crunches


Thursday: Off


Friday:Squats, leg press, various calf exercises, Crunches


Saturday: Run 2 miles


Sunday: Off





I don't eat a ton of protein, but I usually have some sort of meat for dinner.





So I am asking what I can do to get results. Any advice is cool.





Oh yea, and I am 155 lbs and 16.Exercises Advice to get toned?
Keep it up I think you will get toned againExercises Advice to get toned?
Do less weights with more reps thats how you tone your body. You still gotta give time though :] good luck dude~
get a bowflex