wow, this is exactly 1 year later I"m not really concerned with what I eat before I go in anymore...since I didn't feel it mattered. As long as I ate something high in complex-carbs about 1-1.5 hours ago I'm good to go. Day 1 Legs Leg days I still walk on the treadmill at a pace of 2.5 for 10 minutes to get the blood going. still doing a 10 min. stretch in which I incorporate a lot of Tom Platz's stretches mentioned Arnold's Bible. Warm up: 225 for 25 nice relaxed full range reps I stretch out the Hammy's right after SQUATS Set 1: 315lbs for at least 10-12 Set 2: 365-385(depending on feel of last set) 10 reps Set 3: 425 for 8-10 (usually 8) Set 4: 475 for 6-8 Set 5: 495 for 3-5 Set 6: 365 for 12 set 7: 315 for failure set 8: 315 for failure LEG CURLS I do 5 sets of the same weight and same reps...120lbs on the pin and 15 reps...it gets really hard on the last 2-3 sets Then since I'm still somewhat "eating clean" and trying to remain as lean as I can...I ride the bike on the highest setting for 20 minutes. Day 2 Chest I will switch from starting the workout with FLAT to INCLINE to INCLINE to FLAT every 3rd workout. My warm up and stretch is a little unique as I found that it really really stretches me out and pumps some blood into the pecs while doing so. I will lay down on the bench and take 2 12lb dumbells and do an ultrafly and count to 30 then I will fly them up like normal, and repeat 2 more times. then i will move for the rotator cuff exercises to warm those up. I do 5lbs to each side, lying on my side. Warm up - 80lb DB's for 15, very slow and full stretch with pause at bottom. FLAT DB BENCH 100's - 2 sets of 15 as fast as I can. Almost like speeds but I slow it down on the negative. **move to the BB** 225 - 2 sets the same way. 10 reps as fast as I can, and control the negative. INCLINE BENCH every chest workout I switch the incline from the Hammer strength press, to DB's to BB. Keep that cycle going. Same reps and generallly the same weight range as well. HAMMER STRENGTH - 3 plates per side DB - 110's BB - 205-225lbs I will do 4 sets to failure. Which is about 12-15 reps DB FLYS 55's for 10 60's for 8-10 60's - 8 60's -8 WEIGHTED DIPS 2 sets of 15 with 50lb DB If Im feeling up to it I will flex after the workout...its usually 50/50 that I'll do that. Day 3 Back Stretch: I'll hang from the chin bar one hand at a time. Next I'll do a squat pull on the side of any machine one arm at a time. WIDE-GRIP SEATED ROWS I will take the lat pull down bar and use it on the row. set 1: (weight is irrelevant since everyone's machine is different) 10 reps Set 2: increase weight by 20lbs : 8 reps set 3: increase again by 40lbs and will go till failure CLOSE GRIP CHINS (hands about 10 in. apart overhand) Set 1: (no weight) 15 reps Set 2: 12 reps Set 3: 10-12 reps Set 4: failure (usually 8 reps) T-BAR ROWS (holla) Set 1: 4 plates for 10 reps Set 2: 4+qtr for 8 reps Set 3: same weight for 6-8 Set 4: 3 plates for 12-15 Between each set I will do a hands on hip lat spread for a 20second count. Day 4 Arms Now this routine is completely different from the last one here. This is more for power. I will stretch the bi's and tri's out for about 5 minutes Then I will warm up by curling the 45lb bar 18reps...1 set BB CURL Set 1: 135 for 12 reps Set 2: 155 for 8-10 reps set 3: 185 for 6 reps set 4: 195 for 3-4 reps PREACHER CURL Set 1: 120 for 3-5 reps Set 2: 130 for 3-5 reps Set 3: 130 for 3-5 reps SUPERSET: overhand BB curl with hammer curls Set 1: 65lb barbell for 10 reps with a 10 second count negative and 5 reps of the 30lbs dumbbells I actually do that for 3 sets total...same weight, same reps. CLOSE GRIP BENCH warm up with 185 for 15 Set 1: 225 for 8 Set 2: 275 for 4-6 Set 3: 275 for 4-6 Set 4: 295 for 2-4 INCLINE SKULLCRUSHERS (on machine) I will stack the weight at 220lbs and add another 45lb plate to the pins Sets 1-4 : 4-6 reps UNDERHAND EXTENSIONS Sets 1-3: 110lbs on the pins for 6-8 reps final is I will do 2 sets of 21's with 25lb DB's Day 5 Shoulder & Calves I'll work my rotator cuff with 5lbs 2 sets of 15 before warming up for shoulders. Then I'll stretch out by having someone pull my arms as far back and high as they can. well this is pretty odd, as I'm constantly switching up my shoulder workout, trying to find one that bests suits me. so I suppose I'll post them all. Workout A MILITARY PRESSES (with DB): I will do them alternate arm tho...one arm at a time otherwords warm up with 1 set of Arnold presses Set 1: 100's for 8 Set 2: 100's for 8 Set 3: 110's for 6-8 that one arm at a time is probably the hardest yet. UPRIGHT ROWS on BB Set 1: 135 for 12 reps Set 2: 155 for 8 Set 3: 165 for 6-8 Set 4: 135 to failure REAR DELT RAISES (DB) Set 1-3 are seated and bent over with the 30's for 8-10 SHRUGS all 3 sets are the 120's to failure...don't count really Workout B MILITARY PRESSES (smith; behind the head) Set 1: 185lbs for 10 Set 2: 205 for 10 set 3: 225 for 6-8 Set 4: 225 for 6-8 Set 5: 245 for 4-6 SIDE LATERAL RAISES (with DB) Set 1: 55's for 8-10 Set 2: 60's for 6-8 Set 3: 60's for 6-8 Set 4: 45's for failure REAR DELT RAISES ON PECK DECK MACHINE Set 1: 8-10 reps Set 2: 6-8 Set 3: 6-8 SHRUGS (BB) 275lbs for 8-10 315 for 6-8 315 for 6-8 Workout C is a variation of A & B Calves SEATED CALF RAISES set 1: 4plates for 15 set 2: 4+qtr plates for 15 set 3: 5 plates for 12-15 CALF EXTENSIONS ON LEG PRESS MACHINE (rotating foot position) I do 4 plates on each side and 15 reps per angle of foot..for 3 sets I ride the bike for 10 minutes there after I'm now resting 2 days out of the week. My post workout meal is always changing from shakes to food, and all that. But I generally get about 50-60 grams of protein and 30-40 grams of carbs and about 5 grams of fats per post workout meal.