I am ready to move on to the next level of my training. I have had going on over 2 plus years of solid and smart training... and am ready to move to the next level. I would really like to compete in an amateur competition by next fall (06).
So it is time for a real game plan. No more slacking in diet... no more slacking in the little things. My weaknesses shall become my strengths and my strengths will blow through the roof.
My diet needs some work.. and suggestions are appreciated. I know the fundamentals of dieting and nutrition... but its time to put something serious into gear.
My training is as hard and intense as ever. I workout each bp once a week, usually one bodypart (with a smaller one sometimes) per day... 4-5 days a week. My intensity is such I cannot fully focus on another bp.
I use a MAX-OT - like approach to training..... heavy weights.. low to moderate volume with rep range from 4-10.
I constantly change my workout. Usually every 4 weeks.
Saturday is Chest.
Bench Press
1) 295 x 4
2) 295 x 4
Dips (weighted)
1) 80 x 8
2) 80 x 6
3) 80 x 4
Machine Press 2 second pause at bottom stretched pos)
1) 185 x 10
2) 210 x 6
Post workout
45 grams of whey with 5 grams of creatine
2 second pause at bottom stretched pos)