PROGRAM

This is a specific outline of what I am doing, but the days have changed up. 2-3 days a week is the goal of number of workouts. (The source is the book, SUPER SQUATS.) Also, drinking one shake/day per the book.

DIET

Breakfast 0700

• 3 eggs
• 1 slice bread
• 1 glass milk

0930 Snack

• 1/2 sandwich
• 1 glass milk

1200 Lunch

• 1 sandwich meat
• 1 sandwich cheese
• 1 glass milk
• 1 piece of fruit

1500 Snack

• 1 egg (hardboiled)
• 1 slice cheese
• 1 glass milk

1800 Supper

• 3/4 lb meat
• 2 vegetables
• 2 glasses of milk
• 1 piece of fruit

2100 Snack

• 1/4 lb cheese
• 2 glasses milk

WORKOUT

I add 5-10 lb to the bar every time that I train. The central exercise is the squat. The squat is the surest way to get bigger and stronger. My workout focuses on complex exercises that build the chest, shoulders, upper back, arms, thighs, rib cage, lower back, calves, and abdominals, in addition to building stronger tendons and ligaments. The key is overloadand progressive poundages.  When I hit a brick wall, I stay with the new poundage until I can get through all the reps.

MONDAYS

• 1 x 20 Squats
• 1 x 20 Pull-overs
• 1 x15 stiff-legged deadlifts
• 3 x 12 behind the neck presses
• 3 x 12 bench presses
• 1 x 15 bentover rows

WEDNESDAYS

• 1 x 20 Squats

• 1 x 20 Pull-overs
• 1 x15 stiff-legged deadlifts
• 3 x 12 behind the neck presses
• 3 x 12 bench presses

• 1 x 15 bentover rows

FRIDAYS

• 1 x 20 Squats
• 1 x 20 Pull-overs
• 1 x15 stiff-legged deadlifts
• 3 x 12 behind the neck presses
• 3 x 12 bench presses
• 1 x 15 bentover rows