adler training

Just like the rest of America. But this might not all that bad, since the excess calories and rest can be used to build some quality muscle.
The best to do is, in my humble opinion, to perform a whole body power workout like the one I outlined below. I wrote it in the Poliquin fashion, so you perform one set of exercise A1, then one set of A2 etc then move on to B.

A1 4x6 Deadlifts
A2 4x20 leg presses
B1 3x10 Incline Bench Presses
B2 3x10 One arm rows
C1 3x12 Arnold Presses
C2 3x20 Shrugs
D1 3x6 Close grip bench presses
D2 3x12 Barbell curls

Give it a try!
Maik