I would like to gain about 15-20lbs and get a hell of alot stronger..
Squat-195x5(WEAK as hell,i broke my foot and was in a cast for 7 wks,lost alot of strength)
Deads-225x5(WEAK,same shit..was unable to pull cause of foot)
Heres the link to the program i am running..Week 4 is when im supose to hit my 5RM on all lifts,then from there its PR TIME!
Standing Double Pulley Pulldown Abs-50x10x3
Off Day..30 mins cardio and stuffing my face all day long..
Double Pulley Pulldown Abs-60x10x3