Since I moved to California, I've been so busy that I'm slacking in the gym. I joined a gym almost immediately when I moved out here, but then I only went twice! In my few spare moments, I watched as most of my previous gains began to melt away: I saw myself becoming physically smaller.
I finally got fed up and decided to do something. Because I want to remake my previous gains in a short period of time, then build on that, I decided on a 20 rep squat program. They are supposed to be fantastic, in the short term, for building all over muscle mass.
These programs have been around forever, dating back to the pre-steroid days as "squats and milk" which was basically a program of 20 rep squats and a gallon of whole milk every day!
I chose a program of 20-rep squats plus a few complementary exercises, every 2 to 3 days. Because my squats were so weak, always my worst exercise, I started out the first day with just the bar for my 20 reps. Then I felt okay so I added 20 pounds for a single set of 10. I can tell you, I was really feeling it the next day!
Here's what I did for my first two workouts in the program:
Squats 1x20@45, 1x10@65
Rope Triceps pushdown 3x10@80
Military Press 2x10@35
Compound Row 3x10@65
Dips 1x10,1x4 (to failure in second set)
Triceps extension 3x10@30
Military Press 2x10@40
Compound Row 3x10@70
Pullups 1x5,1x4 (to failure in both sets)
Along with this, I'm taking in as much protein as I can add to my diet in reasonable ways, trying for that 1g per pound of goal body weight.