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QUICK RUNDOWN:

I try to do Cardio on the treadmill at a slight incline for 30 minutes, 3 times a week. I train abdominals 3-5 times a week. Chest, Shoulders, Back, Legs, once a week. I do Biceps and Triceps on the same day once a week. I try to work my neck 3 times a week, and my forearms the same. Stretching is very important to me. I stretch before and after i train.

TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS

DAY 1: Legs superset Thigh Extentions w/ Leg Curls : 4 sets - 12-20 reps.

DAY 2: Chest Incline BB Bench : 3 sets - 20 reps. Incline DB Bench : 5 sets - 6 reps. Flat Bench : 4 sets 8 - 12 reps. Cable Crossovers : 3 sets - 15 reps. *every other week I do 10 sets of 10 pushups, with hands on a bench

DAY 3: Back Pulldowns : 3 sets - 20 reps. Seated Cable Rows : 3 sets - 12 reps. T-Bar Rows : 3 sets - 10 reps. Bent Over Rows : 3 sets - 20 reps. Lower Back Ext. : 3 sets - 15 reps. *one set of pullups to failure*

DAY 4 : Shoulders Side Laterals : 3 sets - 15 reps. Front Laterals : 3 sets - 15 reps. Rear Laterals : 3 sets - 15 reps. Arnold Presses : 4 sets - 8 - 12 reps. Upright Rows : 3 sets - 8 - 12 reps.

DAY 5 : Triceps + Biceps Pushdowns : 3 sets - 20 reps. French Curls : 3 sets - 8-12 reps. Overhead Tri Ext : 3 sets - 8-12 reps. Closegrip Pushdowns : 3 sets - 15 reps. Alt. DB Curls : 3sets - 10reps. Alt. DB Hammer Curls : 3 sets - 8 reps. BB Curls : 3 sets - 8 reps. Cable Curls : 3 sets - 8 reps.

DIET: My diet is actually fairly simple. I stay away from carbs after 8pm or so. And as far as Carbs go, I eat a limited amount, usually from mostly potatoes, oatmeal, and pancakes. I try to eat 250 grams of protein a day. About 60% of my protein intake comes from supplements. I like Isopure Meal Replacements, and Protein Powder. Nitro Tech is good as well. I also eat protein bars from LeanBody. Most of the protein I eat from food I get out of egg whites, steak, fish, chicken, milk,and cottage cheese. Sushi I eat around 3 times a week. If i have a sugar tooth, I lik eice cream. It is hard to eat good on the road, but you can do it. There is no excuse to eat junk!!!!! Box Squats : 5 sets - 12 reps. Straight Leg DLs : 4 sets-10 reps. Calve Raises : 10 sets - 8 - 15 reps.

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