I MOST DEFINTITLY do SQUAAAAAAAAAAATS
i do narrow stances wide stances and always going deep as possible below parallel. i also do 2 different type of leg press machines and hamstring curls and straight leg deadlifts. running combined with squats does wonders for leg development!!!!!!!!
i join chest sholders and back on one day on saturday. because saturday i have the most free time on my hands, i dont like splitting things up and having to go to the gym every damn day. i usually dont do cardio on this day eighter
your body will adapt to running everyday. if u do bench everyday your body will adapt. your legs will get used to it and your running times get faster and faster. right now i got my 4 miles in 26 minites 30 seconds. i think thats pretty good for my size
i love the high i get after running very hard
some days i train the sholders on my arm day.
for biceps ill do straight bar curls. dumbell curls. hammer curls. reverse curls and the bicep curl machine.
well i really dont have some set eating plan for pre and post workout anymore. but if i do want something really tasty that day i usually eat it after my workout, like today i had a bunch of low fat icecream sandwiches after my workout.
i usually dont like to eat 1 and half prior to runnin or 2 hours prior, the less food the better before my cardio.
whey is good but not needed. i like milk